BeFriends Step Challenge

Hello Alll, Thank you for actively participating so far in the “Fitness Step Challenge” organized by BeFriends Switzerland. Our step challenge is officially ending today. For the last lap, we don’t have any more tips 😊. All the tips so far are shared also in our facebook page. https://www.facebook.com/share/QS7pzHByz99Ccjb9/?mibextid=LQQJ4d All the best for the *Day 21* of Befriends Switzerland Step Challenge. Have a great day!!

There are 5 Cardio Zones based on the heart rate achieved during a workout. Normal walking comes under Zone 1. Inorder to *start fat burning*, we need to be atleast in Zone 2(60-70% of maximum heart rate) Calculate your Zone 2 heart rate: Assume your age is 45 Maximum heart rate: 220-(your age)45 = 175 60% heart rate = 0.6 *175 =105 70% heart rate = 122.5 So your Zone 2 heart rate range is *105 - 122.5*. Try to achieve this heart rate during your walk. If you dont have a smart watch to check this, then *just* focus on an intensity that you can nasal breathe and hold a conversation for the entirety of the workout with slight breathlessness. Zone 2 heart rate can be reached by running for a while during walking or walking in steps/incline. Start with reaching your Zone 2 heart rate around 80% of your workout time 1 time per week and slowly increase the days you reach zone 2 per week.🔥 Wishing you all the best for Day 18 of the challenge 😊

*Protect your knee by strengthening the key muscles* As a person walks, the force pushing their bones together in the knee is equivalent to two to four times their body weight; during running or playing sports, force on the knee is even higher. This repetitive compression can wear away at the cartilage, causing osteoarthritis. This impact on knees and risk of osteoarthritis can be *substantially reduced by strengthening the muscles* sorrounding the knee. Knee-strengthening exercises do not directly affect the knee joint. However, they can strengthen the muscles surrounding it. Strong muscles in the legs can help provide support for the knees. Exercises: 1. Leg lifts 2. ⁠Standing hamstring curl 3. Leg extensions 4. ⁠Step exercises 5. ⁠Single leg dip 6. ⁠Wall squats Read more and how to do at: https://www.facebook.com/share/neTmbTSFCEepEywr/?mibextid=WC7FNe Take care of your knee for a healthy long walking in your life Wishing you all the best for Day 15 of the Challenge 💪🏼🔥