Latest news with #SoHoStrengthLab
Yahoo
29-07-2025
- Health
- Yahoo
Science Officially Confirmed That The 10,000 Steps Rule Is Outdated. Here's The New Number To Target.
A new meta review published in the Lancet officially confirmed that we've been calculating our step count number all wrong. The new findings suggest that you can actually reap the major health benefits well before you hit 10,000 steps. Here's what experts say about the 10k number and how this applies to your life. The idea that you need to log 10,000 steps a day for good health has been health gospel for ages. But as Women's Health previously reported this year, the 10,000-a-day steps goal (which roughly equates to five miles) isn't really based in science. In fact, it's more marketing than anything. But it's a nice, round number, and it's built into most fitness trackers. Now, a new scientific analysis in The Lancet Public Health officially confirms that this lofty steps count goal isn't actually necessary—and the potential health benefits start to level off well before you reach that point. If you've been happily clocking 10,000 steps a day and feel like it's working for you, there's no reason to stop. But if that number is intimidating and feels impossible to reach with everything else you've got going on in your life, this study probably has some findings you can use. Here's what the scientific review discovered, plus where experts and trainers recommend you try to land with your new step count goal. Meet the experts: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; Dani Singer, CPT, founder of Fit2Go Personal Training What did the new meta review find? For the review, researchers analyzed data from 88 different studies, looking at how step counts were linked with the risk of developing a slew of health conditions. Overall, the researchers discovered that the risk of developing serious health conditions like cardiovascular disease, dementia, cancer, type 2 diabetes, and depression was lower in people who logged 7,000 steps a day compared to those who only did 2,000 daily steps. But they also discovered that the health perks beyond 7,000 steps were actually pretty minimal. "Although 10,000 steps per day, an unofficial target for decades without a clear evidence base, was associated with substantially lower risks for all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia, and depressive symptoms than 7,000 steps per day, the incremental improvement beyond 7,000 steps per day was small, and there was no statistical difference between 7,000 steps per day and a higher step count for all the other outcomes," the investigators wrote. "Therefore, 7,000 steps per day might be a more realistic and achievable recommendation for some, but 10,000 steps per day can still be a viable target for those who are more active.' Where did the 10,000 number come from? The famous steps goal number has a long history behind it (you can do a deep dive here). But here's a quick recap: This number was formulated by a Tokyo doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei (in Japanese, that means "10,000 step meter) with engineer Jiro Kato. It's been suggested that 10,000 steps was chosen because the Japanese character for 10,000 looks like a man running or walking, but it's not really clear if that's truly one of the reasons behind the number. (Both inventors have since died.) The number 10,000 eventually got picked up by researchers and fitness tracker developers, and its popularity spread. These days, almost everyone knows the number. Still, "no clinical data backed it then, and none was added later," says Dani Singer, CPT, founder of Fit2Go Personal Training. Why is it not accurate? While hitting 10,000 steps isn't bad for you (and means you're moving a lot throughout the day) the exact number is pretty much made up. "It was a marketing campaign,' says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'There wasn't a scientific basis for it.' Matheny stresses that the 10,000 steps a day goal isn't necessarily inaccurate from a health POV—but many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000," Singer says. "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data." If that's the number you like, and you hit it consistently, stick with it! But just remember: '10,000 steps per day is not the magic number," per Matheny. So, how many steps should I take per day? Based on the scientific review's findings, aiming for 5,000 to 7,000 steps a day is a good goal to reach for. That's roughly two to 3.5 miles per day, depending on your stride. 'There's nothing wrong with 10,000 steps, but it isn't based in science,' Matheny says. If you want to still aim for 10,000 steps, Matheny says you should go for it. 'If you don't get there, maybe you still get to 7,000,' he points out. But any amount of walking is helpful. 'A thousand steps is way better than zero,' Matheny says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
28-07-2025
- Health
- Yahoo
Science Officially Confirmed That The 10,000 Steps Rule Is Outdated. Here's The New Number To Target.
A new meta review published in the Lancet officially confirmed that we've been calculating our step count number all wrong. The new findings suggest that you can actually reap the major health benefits well before you hit 10,000 steps. Here's what experts say about the 10k number and how this applies to your life. The idea that you need to log 10,000 steps a day for good health has been health gospel for ages. But as Women's Health previously reported this year, the 10,000-a-day steps goal (which roughly equates to five miles) isn't really based in science. In fact, it's more marketing than anything. But it's a nice, round number, and it's built into most fitness trackers. Now, a new scientific analysis in The Lancet Public Health officially confirms that this lofty steps count goal isn't actually necessary—and the potential health benefits start to level off well before you reach that point. If you've been happily clocking 10,000 steps a day and feel like it's working for you, there's no reason to stop. But if that number is intimidating and feels impossible to reach with everything else you've got going on in your life, this study probably has some findings you can use. Here's what the scientific review discovered, plus where experts and trainers recommend you try to land with your new step count goal. Meet the experts: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; Dani Singer, CPT, founder of Fit2Go Personal Training What did the new meta review find? For the review, researchers analyzed data from 88 different studies, looking at how step counts were linked with the risk of developing a slew of health conditions. Overall, the researchers discovered that the risk of developing serious health conditions like cardiovascular disease, dementia, cancer, type 2 diabetes, and depression was lower in people who logged 7,000 steps a day compared to those who only did 2,000 daily steps. But they also discovered that the health perks beyond 7,000 steps were actually pretty minimal. "Although 10,000 steps per day, an unofficial target for decades without a clear evidence base, was associated with substantially lower risks for all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia, and depressive symptoms than 7,000 steps per day, the incremental improvement beyond 7,000 steps per day was small, and there was no statistical difference between 7,000 steps per day and a higher step count for all the other outcomes," the investigators wrote. "Therefore, 7,000 steps per day might be a more realistic and achievable recommendation for some, but 10,000 steps per day can still be a viable target for those who are more active.' Where did the 10,000 number come from? The famous steps goal number has a long history behind it (you can do a deep dive here). But here's a quick recap: This number was formulated by a Tokyo doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei (in Japanese, that means "10,000 step meter) with engineer Jiro Kato. It's been suggested that 10,000 steps was chosen because the Japanese character for 10,000 looks like a man running or walking, but it's not really clear if that's truly one of the reasons behind the number. (Both inventors have since died.) The number 10,000 eventually got picked up by researchers and fitness tracker developers, and its popularity spread. These days, almost everyone knows the number. Still, "no clinical data backed it then, and none was added later," says Dani Singer, CPT, founder of Fit2Go Personal Training. Why is it not accurate? While hitting 10,000 steps isn't bad for you (and means you're moving a lot throughout the day) the exact number is pretty much made up. "It was a marketing campaign,' says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'There wasn't a scientific basis for it.' Matheny stresses that the 10,000 steps a day goal isn't necessarily inaccurate from a health POV—but many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000," Singer says. "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data." If that's the number you like, and you hit it consistently, stick with it! But just remember: '10,000 steps per day is not the magic number," per Matheny. So, how many steps should I take per day? Based on the scientific review's findings, aiming for 5,000 to 7,000 steps a day is a good goal to reach for. That's roughly two to 3.5 miles per day, depending on your stride. 'There's nothing wrong with 10,000 steps, but it isn't based in science,' Matheny says. If you want to still aim for 10,000 steps, Matheny says you should go for it. 'If you don't get there, maybe you still get to 7,000,' he points out. But any amount of walking is helpful. 'A thousand steps is way better than zero,' Matheny says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
25-07-2025
- Health
- Yahoo
Science Officially Confirmed That The 10,000 Steps Rule Is Outdated. Here's The New Number To Target.
A new meta review published in the Lancet officially confirmed that we've been calculating our step count number all wrong. The new findings suggest that you can actually reap the major health benefits well before you hit 10,000 steps. Here's what experts say about the 10k number and how this applies to your life. The idea that you need to log 10,000 steps a day for good health has been health gospel for ages. But as Women's Health previously reported this year, the 10,000-a-day steps goal (which roughly equates to five miles) isn't really based in science. In fact, it's more marketing than anything. But it's a nice, round number, and it's built into most fitness trackers. Now, a new scientific analysis in The Lancet Public Health officially confirms that this lofty steps count goal isn't actually necessary—and the potential health benefits start to level off well before you reach that point. If you've been happily clocking 10,000 steps a day and feel like it's working for you, there's no reason to stop. But if that number is intimidating and feels impossible to reach with everything else you've got going on in your life, this study probably has some findings you can use. Here's what the scientific review discovered, plus where experts and trainers recommend you try to land with your new step count goal. Meet the experts: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; Dani Singer, CPT, founder of Fit2Go Personal Training What did the new meta review find? For the review, researchers analyzed data from 88 different studies, looking at how step counts were linked with the risk of developing a slew of health conditions. Overall, the researchers discovered that the risk of developing serious health conditions like cardiovascular disease, dementia, cancer, type 2 diabetes, and depression was lower in people who logged 7,000 steps a day compared to those who only did 2,000 daily steps. But they also discovered that the health perks beyond 7,000 steps were actually pretty minimal. "Although 10,000 steps per day, an unofficial target for decades without a clear evidence base, was associated with substantially lower risks for all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia, and depressive symptoms than 7,000 steps per day, the incremental improvement beyond 7,000 steps per day was small, and there was no statistical difference between 7,000 steps per day and a higher step count for all the other outcomes," the investigators wrote. "Therefore, 7,000 steps per day might be a more realistic and achievable recommendation for some, but 10,000 steps per day can still be a viable target for those who are more active.' Where did the 10,000 number come from? The famous steps goal number has a long history behind it (you can do a deep dive here). But here's a quick recap: This number was formulated by a Tokyo doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei (in Japanese, that means "10,000 step meter) with engineer Jiro Kato. It's been suggested that 10,000 steps was chosen because the Japanese character for 10,000 looks like a man running or walking, but it's not really clear if that's truly one of the reasons behind the number. (Both inventors have since died.) The number 10,000 eventually got picked up by researchers and fitness tracker developers, and its popularity spread. These days, almost everyone knows the number. Still, "no clinical data backed it then, and none was added later," says Dani Singer, CPT, founder of Fit2Go Personal Training. Why is it not accurate? While hitting 10,000 steps isn't bad for you (and means you're moving a lot throughout the day) the exact number is pretty much made up. "It was a marketing campaign,' says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'There wasn't a scientific basis for it.' Matheny stresses that the 10,000 steps a day goal isn't necessarily inaccurate from a health POV—but many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000," Singer says. "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data." If that's the number you like, and you hit it consistently, stick with it! But just remember: '10,000 steps per day is not the magic number," per Matheny. So, how many steps should I take per day? Based on the scientific review's findings, aiming for 5,000 to 7,000 steps a day is a good goal to reach for. That's roughly two to 3.5 miles per day, depending on your stride. 'There's nothing wrong with 10,000 steps, but it isn't based in science,' Matheny says. If you want to still aim for 10,000 steps, Matheny says you should go for it. 'If you don't get there, maybe you still get to 7,000,' he points out. But any amount of walking is helpful. 'A thousand steps is way better than zero,' Matheny says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals Solve the daily Crossword
Yahoo
19-06-2025
- Health
- Yahoo
Science Says This Workout Can Make Your Body 8 Years Younger. A Trainer Explains How To Do It
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." For years, exercisers focused on getting in plenty of cardio. And, while cardio is still considered a great way to work out, more recent data has suggested that adding strength training to the mix is a great way to keep yourself strong and healthy. Of course, adding strength training to your usual routine takes some careful thought and planning, especially if you've never done it in the past. Now, there's new research that suggests strength training could help decrease your biological age—stressing the importance of adding lifting to your life. Here's what the study found, plus simple ways to incorporate strength exercises into your life, according to a trainer. Meet the expert: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. The study, which was published in the journal Biology, analyzed the impact of weight training on aging in nearly 5,000 men and women between the ages of 20 to 69. For the study, researchers looked at the length of the participants' telomeres, which are protective DNA caps at the ends of chromosomes, through blood testing. (Telomeres help prevent your DNA from getting damaged, among other things, and are usually measured in biological aging.) The participants were also asked how often they worked out, including how often they did strength training. Ultimately, the researchers discovered that doing 90 minutes a week of strength training was linked with nearly four years less biological aging. Meaning, if you did 180 minutes a week of strength training, you could cut your biological age by up to eight years. The findings actually line up well with current exercise guidelines in the U.S. The current Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity physical activity a week, with at least two days of muscle-strengthening activity in the mix weekly. What's the link with aging? The researchers broke it down in the study, noting that strength training 'mitigates some of the damage caused by such chronic diseases, reversing muscle loss, raising resting metabolic rate, promoting fat loss, and improving cardiovascular health.' As a result, it may 'limit disease and slow the aging of cells.'$15.03 at at at at Basically, the main takeaway is that strength training could help you to be biologically younger. But Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab, points out that this was all self-reported, meaning there's a chance that some people may have fudged or exaggerated how much lifting they actually do. There always wasn't a specific weight-lifting protocol, leaving plenty of room for variation here. But the study found that more is better when it comes to weight lifting and telomere length. 'More hours are most correlated to the longest telomere length,' Matheny says. If you've never picked up a set of weights, it's understandable to feel a little intimidated by it. But Matheny says it's possible to get an easy-to-follow routine started without equipment. 'You don't need weights beyond body weight to start strength training,' Matheny says. 'Start with body weight stuff.' He suggests starting your routine by focusing on larger muscle groups, like your legs and glutes. That means doing things like lunges, squats, walking lunges, step-ups, and step-back lunges. 'Those are the easiest things to do that recruit large muscle groups,' he says. To work your upper body, try push-ups and pull-ups. 'For push-ups, you can start with a plank—that is strength training,' Matheny says. You can do kneeling push-ups if a full push-up feels like too much. 'For pull-ups you can use a band [for assistance] and work your way up,' he says. To challenge yourself, simply add more reps, step higher, or use less aids to get the full body resistance, Matheny says. 'When you've tapped out on that, start adding some weights,' Matheny says. 'Then, ideally, you get to the gym.' Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
23-05-2025
- Health
- Yahoo
This Type Of Workout Builds Muscle And Burns Fat In Less Time, New Study Shows
Think you always need long, slow strength sessions to build strength and burn fat? Think again. New research suggests that high-intensity circuit training—workouts that pack multiple strength moves into shorter sessions with less rest time—can deliver similar gains in strength, muscle, and fat loss as traditional weight training. Led by Sohee Carpenter (a Women's Health cover star!), PhDc, CSCS, the new study offers useful takeaways for anyone short on time or craving variety in their routine. Here's what the research uncovered, and what a trainer wants you to know before switching things up. Meet the expert: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab The study, which was published in the European Journal of Sport Science, followed 14 active women in their 20s and 30s as they either did high-intensity circuit training or traditional strength training three days a week for eight weeks. Both groups performed the same six exercises: leg press, dumbbell bench press, trap bar deadlift, lat pulldown, hip thrust, and standing dumbbell shoulder press. But the high-intensity circuit training group performed the first three exercises in a time-based circuit fashion with minimal rest, followed by five minutes of rest before doing the same thing with the last three exercises. The strength training group did the same six moves—but did one exercise at a time in order and rested for three minutes between sets. Both groups did three sets of eight to 15 reps, pushing their sets close to muscle failure. (That piece is key!) The researchers took various body measurements before and after the study intervention and found that both groups increased their three-repetition maximum (a common measure of muscular strength, looking at the maximum weight a person can lift for three reps with proper form). Both groups also lost similar amounts of body fat and gained comparable lean body mass (muscle). 'Both high-intensity circuit training and traditional strength training are similarly effective for increasing strength and lean body mass and decreasing body fat percentage in trained women,' the researchers concluded. 'Those interested in maximizing time efficiency may prefer high intensity circuit training, as these sessions took much less time to complete.' In an Instagram video breaking down her findings, Carpenter said: 'Many of us have been taught that circuit training is not nearly as effective for strength and body composition, yet we did not find that to be the case.' The researchers stressed in the study that both groups pushed themselves to 'near-muscular failure.' But what does that mean exactly? You get to the point in your reps where you're close to not being able to do another rep with the proper form, explains Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab, who was not affiliated with the study. 'The reason you have to push your muscles this way is because you have to create an adaptation,' he says. 'It only occurs if you push beyond a certain point. Pushing near your max is telling your body it needs to adapt and to get stronger and more efficient.' You'll usually feel a tight or burning feeling in your muscles when this happens, along with trouble moving at the same rate or with the same amount of strength, Matheny explains. You actually don't need to (and shouldn't necessarily) choose between the two. As the study found, both can lead to similar results. But, if you're looking to speed up your gym sessions, keeping the time period short between sets can cause you to get the same muscle gains as if you were to chill out for a bit between them. That being said, Matheny would still recommend 'aiming for a mix.' Why? To allow for plenty of recovery time on higher intensity days, to maintain variety in your routine, and to reap allllll the health benefits of both styles. 'You can't do the fast moves all the time," he notes. But if you have only been doing traditional, slower-paced strength training, you can also benefit from high-intensity interval training (HIIT), he adds. "It can be very time efficient, and a good next step if you've already been doing strength training.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
