How many calories does walking burn and how to lose weight with it. How many calories does walking burn? Intense walking. Calorie counter What types of walking are most effective
Not everyone has time to play sports, and not everyone wants to shell out a fortune to visit the gym. There are also people for whom exercise is simply contraindicated due to joint or heart disease. There is a way out - replace any training with race walking. This sport will help you lose extra pounds.
How many calories are burned by walking in an hour?, and does it depend on your weight? Walking also perfectly forms a chiseled figure, pumping up muscles and. The effect of walking can be compared to the effect of running and other cardio exercises, however, unlike other exercises, it does not harm the knees and joints. When walking, a large amount of energy is lost if you walk for a long time and at high speed. Calorie expenditure increases if you increase the pace or actively wave your arms back and forth. Nordic walking is very effective for training all muscles - it trains both the muscles of the legs and arms. To maximize the benefits of your workouts, eat healthy and in moderation. Also, do not forget that you should not eat immediately before or immediately after a walk. This sport is very convenient for the winter season, when running and exercising outdoors is not possible. It turns out that the benefits of a walk are double: you lose calories not in a stuffy room, but in the fresh air.
Walking is not only a way of transportation, but also a separate sport. It is no less useful than any other sport. Walking trains the same leg muscles as running. The main difference between walking and running is speed. Also, it does not injure the knee joints, and therefore even people who are very overweight can engage in this sport. Walking improves the functioning of the heart muscle and supplies oxygen to the cells. You can walk at any time of the year, any number of kilometers and at any speed.
Attention! A walk of several kilometers replaces a full workout without exhausting you.
Very often, people gain excess weight from sedentary work. Not everyone can do sports, and it is very difficult to fight extra pounds while sitting. Walking is useful for strengthening the walls of blood vessels, increasing, and therefore faster weight loss.
How many calories are spent walking?
How long does it take for your body to start burning fat? To force the body to lose weight, it is not enough to go shopping. You need to walk more than one kilometer - only then the body will begin to waste energy.
The intensity of the pace and the rate of energy expenditure depends on various factors, which include:
- Person's weight;
- Availability of additional cargo (foot weights, ski poles);
- Age of the person;
- Level of physical fitness;
- Pace;
- Number of kilometers traveled;
- Intensity of hand movement.
It is clear to anyone that with a fast pace of walking and more kilometers covered, weight is lost better than with a slow walk. It is best to exercise in a forest or park - there is fresher air, which is very good for health. Also, the load in the forest increases due to uneven roads. An hour of walking can cost you 200 kilocalories or more. Each body has different energy expenditure, and you can independently calculate how many calories are spent when walking 1 km:
- Average walking pace (about 4 kilometers per hour) – 3.2 kcal;
- Fast pace (about 6 kilometers per hour) – 4.5 kcal;
- Very fast pace (about 8 kilometers per hour) – 10 kcal.
| Body mass/speed | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 |
| 3 | 126 | 138 | 150 | 163 | 175 | 187 | 201 | 213 | 226 |
| 4 | 160 | 177 | 192 | 209 | 224 | 240 | 257 | 272 | 288 |
| 5 | 184 | 202 | 221 | 239 | 258 | 278 | 295 | 312 | 331 |
| 6 | 217 | 238 | 262 | 283 | 304 | 326 | 349 | 369 | 392 |
| 7 | 291 | 321 | 351 | 379 | 409 | 439 | 467 | 496 | 526 |
| 8 | 374 | 410 | 449 | 487 | 523 | 562 | 598 | 636 | 673 |
| 9 | 480 | 530 | 577 | 625 | 674 | 722 | 769 | 818 | 866 |
Using this table it is very easy to calculate how many calories you burn during your walk. If you cannot estimate your approximate speed, then you can calculate it based on the kilometers traveled.
Practical advice: If you don’t want to count, download the pedometer app to your phone, which will automatically calculate for you both the distance traveled (in steps and kilometers) and the amount of energy spent. You can also purchase a fitness bracelet. It is worn on your arm and measures the kilometers you have traveled.
Remember that smartphone programs may make mistakes in the number of kilometers traveled and calories burned. Try a few programs before you go racking up the miles. Also, do not forget that walking in warm clothes burns more calories and improves your metabolism. If you are cold while walking, your body spends additional energy trying to warm up (this in no way means that you need to freeze).
How to walk correctly to burn more calories
How much should you walk in the first days of training? You can’t suddenly start training and walk for three hours a day. Firstly, the next day you will not be able to get out of bed, and secondly, this is a very heavy load on the body. You need to start with slow and (an hour is enough). To increase your calorie expenditure when walking, add 10 minutes each day and also speed up your walking pace. Walking for less than an hour is simply not effective for losing weight. The body first uses glycogen from muscles - carbohydrate reserves, and only then turns to fat deposits. After classes, do not pounce on food - your stomach is not yet ready to digest it. It’s better to drink water and eat something light an hour later.
Attention! You should not exercise immediately after eating - this is harmful to the stomach, as blood flows from it and flows into the legs. The optimal time for a break is an hour.
Breathing plays an important role in the intensity of calorie burning. You need to inhale through your nose and exhale through your mouth. In addition to having a positive effect on energy expenditure, proper breathing also trains the airways and prevents runny nose. It is advisable not to chat while walking, and also not to walk with a stuffy nose. You should not smoke while walking - this has a negative effect on the cardiovascular system. This may cause shortness of breath and dizziness. It is best to exercise in comfortable and sports clothes. Buy yourself comfortable sneakers with cushioning and sweatpants. You can also buy them - they create a sauna effect, due to which fats are burned more efficiently.
How to increase calorie expenditure?
No matter how much you walk, you can always increase your calorie burn. To increase calorie expenditure, you need to warm up your body more. This will cause your body to increase metabolism as well. The main thing is to wear comfortable clothes that won’t make you sweat. Normal walking does not use your arms. To fix this, swing them around. This will increase your calorie burn and the effectiveness of your “workout.” Your arms should be bent at right angles, swinging back and forth.
Important! If you are no longer tired of walking, then simply add weight. This will help you tighten your muscles and make your body more defined. There is no need to buy special equipment - a heavy backpack will do just fine.
Special weights for the legs and wrists can change your gait and posture for the worse. You can use a weighted vest instead of a backpack. You can put cat litter, water bottles, or a sandbag in your backpack. You can also make the exercise more difficult using ski poles. This method has recently gained great popularity among middle-aged and elderly people.
Walking with poles is useful for working out absolutely all muscle groups. Nordic walking is also useful because it almost doubles calorie consumption due to the inclusion of all muscles in the work. Another advantage of Nordic walking is that it reduces the load on the hip, knee and ankle joints. The muscles of the back and arms are pumped perfectly, the load on the legs increases.
Please note: Training with poles makes you feel like you've run a marathon. In this case, the knees do not suffer in any way, and osteochondrosis (if any) no longer makes itself felt. Of course, calorie expenditure increases with vigorous movement and decreases if you walk slowly.
If you can't walk outside, try walking on a treadmill. The average speed of a person when walking is from 4 to 5 kilometers per hour. To lose weight and stay in great shape, you need to walk at a speed of 5 to 7 kilometers per hour. As the pace increases, calorie expenditure also increases (by about a third). There is no need to walk at a faster pace, as you will simply break into a run. When training on a treadmill, remember to be safe, as falling from it can lead to serious injury. It is most effective to walk on uneven surfaces - sand, grass, gravel, snow or paving stones. The more inconvenient the road you walk on, the more calories your body will burn. You can also walk in the snow with fins (for extreme sports enthusiasts). You can also walk up the stairs (the most energy-intensive activity), backwards. Interval training is very effective, in which you walk at a fast pace for a while and then slowly.
There are many ways to get rid of excess calories without restricting food or exercise. Laughing, breathing and even sleeping burn calories. Here are some easy, fun and unusual ways to burn calories:
How to burn calories
1. Singing in the shower burns an additional 10-20 kcal depending on the volume of the song and the pitch of your voice.
2. Laughter within 10 minutes helps you get rid of 20-40 kcal.
3. We burn about 200 kcal during 30 minutes of active sex.
4. If you hit head against the wall you can burn 150 kcal per hour.
5. On average teeth cleaning burns 5.7 kcal within 2 minutes.
6. Pushing a cart in a store burns 100 kcal within 30 minutes. The heavier the cart, the more calories you burn.
7. One hour watching TV burns 65 kcal.
8. Smoking cigarettes burns 10 kcal.
9. If embrace within 1 hour, you can burn 70 kcal.
10. One minute kiss burns 2-4 kcal, depending on the intensity of the kiss.
11. We burn more calories than we consume when we eat. celery.
12. Walking the dog within 30 minutes, we burn on average 100 kcal.
13. We burn more calories when we are in the cold than in the heat.
14. Chewing gum helps burn about 11 kcal per hour.
15. You can burn up to 350 kcal per day if fidget in your chair.
16. Writing and sending SMS messages burns 40 kcal per hour.
17. Eating while standing burns 132 kcal per hour for a person weighing 65 kg.
18. Launching kite, you can burn 80 kcal.
19. Sleeping naked burns more calories than sleeping with clothes on, as it takes more calories to warm the body.
How many calories does... burn?
Of course, you can burn calories even without doing anything, but as you know, intense physical activity burns excess calories much faster. So, how can you quickly burn calories by playing sports?
How many calories does running burn?
On average, light running burns about 490 kcal at one o'clock with an average weight of 70 kg.How many calories does a hoop burn?
Spinning the hoop burns about 210 kcal in 30 minutes or 400 - 600 kcal per hour depending on intensity. You can increase your calorie burn by standing on one leg or doing light dance moves.
How many calories does jumping rope burn?
Jumping rope is an intense physical activity that burns 170 - 205 kcal in 15 minutes. You can start with 1-2 minutes of jumping rope, taking breaks of 10-15 seconds, and gradually increase to 15 minutes a day.
How many calories does walking burn?
Slow walking at a speed of about 3.2 km per hour burns about 175 kcal at one o'clock, while brisk walking at a speed of 6.4 km per hour burns about 440 kcal at one o'clock.
How many calories does swimming burn?
Swimming on pool lanes burns on average 476 kcal at one o'clock, while butterfly swimming burns calories the most intensely - 576 kcal per hour.How many calories does squats burn?
Squats are one of the intense physical exercises that help burn about 200-400 kcal in half an hour. To determine exactly how many calories you'll burn doing squats, multiply your weight by 0.095, then multiply that number by the number of minutes you perform the exercise.
How many calories does abs burn?
By pumping your abs, you can burn about 4 kcal in a minute and 8 calories per minute for intense abdominal strengthening exercises.
How many calories do jumping burn?
Jumping on a trampoline burns about 42 kcal in 10 minutes, while jumping in the “star” position (when jumping, legs to the sides, arms up) about 10 kcal in a minute.
How many calories does dancing burn?
Dancing, including striptease, Zumba dancing, belly dancing burns about 200-300 kcal at one o'clock.How many calories does cycling burn?
Cycling burns on average 290-430 kcal at one o'clock depending on speed.
How many calories does yoga burn?
Yoga classes burn you on average 260 kcal at one o'clock, and more intense yoga classes up to 400 calories per hour.
How many calories do you need to burn to lose weight?
If you're serious about losing weight, you need to know how many calories you need to consume and how many to burn. To more accurately calculate exactly how many calories you need to consume, the Miffin-Geor formula is used, which calculates basal metabolic rate (BMR).
Basal metabolic rate for women:
GV = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) - 161
Basal metabolic rate for men:
GV = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5
The resulting basal metabolic rate should be multiplied by a factor depending on your activity level:
Passive lifestyle: OOB x 1.2
Low activity level(exercise 1-3 times a week): GER x 1.375
Average activity level(exercise 3-5 times a week): GER x 1.55
High activity level(exercise 6-7 times a week): GER x 1.725
Very high activity level(exercise 2 times a day): GER x 1.9
The result obtained is the calorie expenditure to maintain normal weight.
For example, let's calculate the basal metabolic rate for a 25-year-old man, 177 cm tall and weighing 72 kg, who maintains a low level of activity.
OOV = (10 * 72) + (6.25 * 177) – (5* 25) + 5 = 1706
1956 * 1,375 = 2345,75
That is, to maintain a normal weight, this man needs to consume 2689 kcal.
If you want to lose weight, you you need to consume fewer calories than your body burns, or burn more calories than you consume.
Since 3500 kcal corresponds to approximately 0.45 kg of fat, you need to burn 3500 kcal more than you consume to lose half a kilogram of weight
So, for example, to lose 0.5 kg per week you need cut your calorie intake by 500 kcal in a day.
Today it is necessary to be fit, cheerful and beautiful. Young people are going to the gym again, many are starting to run in the morning. This is a great trend and should definitely be supported. But today the topic of our article is slightly different. Not everyone can afford to go to the gym, and an untrained body cannot stand running, especially if there are a certain amount of extra pounds. An alternative can be simple walking. Today we want to take a closer look at how long it is to walk. By answering this question, you can build a balanced diet to enhance the effect.
Walking or running?
Many will confidently say that the second is more effective. On the one hand, they are right, since running will accelerate metabolic processes much faster and also activate. Now imagine that a person has not five, but twenty-five extra pounds. Will it be easy for him to run? Of course not. That’s why we decided today to dispel the myths and tell you how many calories walking burns.
If we compare these two options for sports activity, then running is a more serious test for the body. That is, it is advisable to consult a doctor before going out onto the strip. Fast walking, on the contrary, will not harm, but will only improve the functioning of the heart and lungs and make the figure more graceful. This is the most environmentally friendly type of sports activity. We can walk tens of kilometers a day and not even notice it. Fatigue appears only with intense walking, or when it is performed without preparation.
How to calculate fuel consumption?
Like a machine, the body has certain costs for the biological processes taking place inside. The more intense the load, the higher the consumption. You can give approximate numbers of how many calories walking burns. One hour of walking can burn between 200 and 300 calories. But you should not take this indicator as an axiom. Your walking performance will be affected by your age and health status, initial weight, metabolism and duration of the walk. In addition, diet is very important. Nutrition will be a key factor if you want to lose weight. Chips and cakes give you more calories than you can burn even if you walk all day.
External conditions
Speaking about how many calories walking burns, it should be noted that it also depends on the terrain over which you have to move. If you walk comfortably on a flat, paved road, you will burn much fewer calories than if you walk through a forest with undulating terrain. To make your walk more effective, take an active dog with you. Then the costs for the same time will increase several times.
Exact numbers
Walking is an ideal way for those who have just set out on the path to health. At this moment, you should not overload yourself with physical activity, since there is a high risk of failure. But going for a walk is very useful, especially when the whole family sits down to dinner. How to calculate how many calories you will burn? We will give you the most accurate formulas, using which you will understand exactly what your walk will entail.
- Walking on a flat road. On average, the speed in this case can be 4 km/h. It's not too fast or tiring, but it's noticeable. So, in an hour you spend 3.2 Kcal for every kilogram of weight. If your weight is 100 kg, then the consumption will be 320 Kcal. Ice cream alone will more than compensate for your losses, so watch your diet.
- Let's see how fast walking affects the beauty of your figure. How many calories does a person burn if his speed is 4.5 km/h? The results are already more interesting - 4.5 Kcal per kilogram. If you increase the speed to 8 km/h, then this will already be 10 Kcal per kilogram.
- Walking calmly uphill also increases costs - at a speed of 2 km/h you will lose 6.6 Kcal/kg of weight.
- A walk in nature (through the forest, sea coast, sand) allows you to consume approximately 6.4 Kcal per kilogram.
How to calculate your own speed?
There is nothing complicated about this: knowing a simple formula, you can always calculate your speed. This will help turn the abstract concept of “fast walking” into something more real. It’s easy to estimate how many calories you’ll burn if you count the number of steps. If you walk at a speed of 3 km per hour, you take 50 steps in one minute. A speed of 4.5 km/h will allow you to take 75 steps per minute, and 6 km/h will allow you to take 100 steps per minute. That is, if you take 125 steps per minute, you can easily count on losing 10 kcal per kilogram of weight. This is an impressive figure, considering that not every workout in the gym will give you such results.
Why do you need to count?
Knowing what 1 hour of walking does, how many calories such a simple exercise burns, you will stop looking for excuses not to go to the gym. There is no need to find time and money for this - just go out into the yard and perform simple movements. Knowing the above formulas, you can easily calculate your walking time to create a negative energy balance. In principle, you can determine the speed by eye. If you are walking at a walking pace, then your speed is 3-4 km per hour. The average walking pace is already 5 km per hour.
Basic Rules
They must be strictly observed. Even knowing how many calories a 1 km walk burns, we will greatly limit this result and negate the effect by interrupting walking after 30-40 minutes.
This is exactly the function that walking performs. If you consume 1,800 Kcal, and burned 500 Kcal in an hour of walking, then you will steadily reduce your weight by reducing fat reserves. If your calorie intake is 2,500 kcal per day, then walking will allow you to maintain a stable weight, that is, not gain weight. And if you eat fatty and sweet foods, when your calorie intake is 3,000 kcal or more, you will steadily gain weight, despite walking. The calorie counter helps you estimate your diet. It is recommended that you simply enter your real data for a week. After this, build a schedule, evaluate the results and rearrange your diet in such a way as to leave more healthy and less high-calorie foods.
Walking can be used to effectively and safely get rid of excess ballast on the body, since not every person can engage in active sports.
When walking, everyone selects the optimal load for themselves, so as not to feel “broken” later. Even with a sedentary lifestyle, a person moves on his feet a distance of 1-10 km per day without noticing it.
If you make walks in a green area the same distance more intense, you can improve your mood, replenish your cells with fresh oxygen, strengthen your heart muscle, blood vessels, improve lung function, and also lose weight by burning calories and develop endurance... while racing walking.
How many calories are burned during different types of walking, you will find the answer to this question in our article.
Race walking
the more meters you walk, the more impressive the number of calories you will burnIt is this that, at a speed of 100 steps per minute, will allow you to break down fat in the subcutaneous tissue. You need to start with 10 minutes and gradually increase your daily walk at a sports pace to 40-45 minutes. Along with calories, you can get rid of extra centimeters on your waist and hips and in return get health, lightness and moral satisfaction.
You need to walk in a straight line, using small and frequent steps with your elbows bent and your buttocks tense.
How many calories do we burn during normal walking?
with fast walking you can burn about 200-300 kcal in an hour If a walk takes place in an urban area on pavement or asphalt, then fewer calories are spent than in a park area with hills and depressions. On average, you can get rid of 200-300 kcal per hour when using a fast pace. With a weight of 60 kg and a speed of 4 km/h, you can lose an average of 250 kcal, and at a speed of 6 km/h - 320 kcal.
- at a speed of 4 km/h on a flat road per 1 kg of weight in 1 hour - 3.2;
- at a speed of 6 km/h on a flat road - 4.5;
- at a speed of 8 km/h on a flat road - 10;
- at a speed of 2 km/h uphill - 6.4;
- during a regular walk in the park - 6.4;
- during race walking - 6.8 kcal.
- 3 km/h is 50 steps;
- 4.5 km/h is 75 steps;
- 6 km/h is approximately 100 steps.
If a person prefers skiing in winter, it helps strengthen blood vessels and the heart, lungs and spine, vestibular apparatus and nervous system and improves metabolic processes in the body. Skiing is useful for losing weight, especially when making your own ski tracks. When calculating calories, the weight of winter clothing is taken into account. If a person’s body weight when skiing is 70 kg and 492 kcal/hour is consumed, then we can assume that the consumption will be 558 kcal/hour, which corresponds to a body weight of 80 kg. To remove excess weight, take care of your figure and improve your health, you can choose any type of walking at any time of the year with optimal load. Lose weight by walking- this question is conquering the minds of many office workers and others today. Lately it has become very fashionable lead a healthy lifestyle. You can often see people walking in the park, at the stadium, or just on the street, and this cannot but rejoice. I don’t want to go on a diet, it’s expensive to go to expensive sports complexes, but do race walking for weight loss in the fresh air - everyone can do it. Just count how many calories walking burns and all questions will disappear by themselves. Modern scientists have proven that to maintain health and a great figure, a person should walk at least 10,000 m. For those who want to reduce body fat, the norm is 100 steps per minute. When you feel that you can increase the load, feel free to do it, do not stop there. When the body gets used to it, the time of fast walking should be at least 40 - 45 minutes. Daily exercises will help " burn» unnecessary calories, perfect your shape and extend your life by several years. If you have an irresistible desire to bring your weight back to normal, do it. race walking. This is the most reliable and effective way. You need to walk in small but frequent steps in a straight line. Keep your arms bent at the elbows. In this case, fat accumulations will quickly leave your body, and extra calories decrease catastrophically. Your buttocks will become more toned, your stomach will be flatter, and your legs will be slimmer. It’s not a bad idea to take dumbbells with you to class; they should weigh no more than a kilogram. Active movements with a weight, throwing your left arm and right leg forward, need to be done only half the distance. Before starting such exercises you need consult a doctor. In addition to race walking, there are several other types: The number of calories burned directly depends from your weight, intensity and duration of classes, as well as manual work. If your weight reaches 70 kg, then at speed 9 km/h behind 1 hour calorie consumption when walking will be no more 450 Kcal. To improve the result, you need to go over rough terrain and increase the training time. In an hour of going up and down the stairs you get lost from 550 before 750
Kcal. When racing walking, it burns up to 400 Kcal/hour. You may ask why so few calories are burned during exercise. I suggest you look at the calculation from the physics side and you will understand everything. The most effective in this case is considered fast walk with measured loads over rough terrain. If you go hiking for a few weeks, it will have the same effect as 3 – 4 months classes in the gym. Walking up the stairs and lost calories are the same thing. The most effective calorie burning occurs when walking slowly up each step, which cannot be said about stepping over one. You need to walk no less 35 — 40
minutes, but start off classes are necessary with 5 – 10
minutes. It is important not to skip steps. At the same time, all muscles are involved, the legs are trained and the waist size is noticeably reduced. If you do race walking at least every other day, there will be no need to go to the gym. Calories are burned in the same way, which means the result is approximately the same. Let walking It will be an amazing and useful entertainment for you, which will help you lose those hated kilograms. Turn a necessary activity into pleasure. Enjoy the beauty of the world around you and at the same time get rid of excess weight. Fill yourself with positive emotions and radiate light and warmth. Walking in the fresh air can give you all this.Skiing
When skiing, not only the arms and legs actively work, but also all the organs and muscles of the body How to lose weight by walking
In order not to feel overwhelmed after a walk, you need to choose the optimal load. Regular walking will not give good results. You need to do race walking. What types of walking are most effective?
How many calories are spent walking?
How to burn one calorie video
Basic rules of walking for weight loss
When, how much and how you need to walk in order to lose weight, you need it's up to you to decide and this should be done taking into account the state of your health. Some recommendations from experts:
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