1 hour brisk walking how many calories. The most effective types of walking for weight loss

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Hello my dear readers! Many do not have enough time for sports. And not everyone is physically capable of jogging on the street or pulling pieces of iron in the gym. But if you lead a sedentary lifestyle, then extra pounds will not leave you alone. Just don't despair. Better go for a walk! How many calories are lost when walking? Let's tell.

Turns out walking is a great sport. Yes, walking is a sport. Its benefits are special. After all, she trains all the same muscles as running. It does not adversely affect knee joints. Plus, it improves heart function, saturates our cells with oxygen. Everyone can walk: full and thin, old and young.

Many people are not indifferent to the topic of weight loss. Fighting hated kilograms while sitting is very difficult. Getting yourself to exercise is even harder. But going for a walk in the evening after work is as easy as shelling pears!

Of course, for weight loss it is not enough to go shopping. How many calories are burned per hour of walking depends on:

• the presence / absence of additional equipment (walking sticks, weights);
• your weight;
• your age;
• level of physical fitness;
• pace;
• duration;
• roads (it’s harder to go uphill);
• hand movement intensity.

It is clear that if you walk fast, calories will be spent more than if you walk at a slow pace. Plus, classes are best done in a park or in a forest. The load will immediately increase due to bumps in the road.

For 1 hour of walking, you can burn 200 kilocalories or more. You can independently calculate how many calories your body will burn.

For one kilogram of weight, each person spends within an hour when walking:

• at an average pace (4 km / h) 3.2 kcal;
• at a fast pace (6 km / h) 4.5 kcal;
• almost running (8 km / h) 10 kcal;

There is also a handy table where you can see how much you will spend depending on your body weight and walking speed.

3 km/h	126	138	150	163	175	187	201	213	226
4 km/h	160	177	192	209	224	240	257	272	288
5 km/h	184	202	221	239	258	276	295	312	331
6 km/h	217	238	262	283	304	326	349	369	392
7 km/h	291	321	351	379	409	439	467	496	526
8 km/h	374	410	449	487	523	562	598	636	673
9 km/h	480	530	577	625	674	722	769	818	866

That is, with a weight of 55 kg and walking at an average speed, you will lose 202 kcal per hour.

Considering all this is quite inconvenient. After all, you still need to correctly evaluate the speed. If you know exactly the distance traveled, it is not difficult to calculate the speed. And if not? Count steps per minute? You will get more tired from this than from the very walking!

I recommend using a fitness bracelet. You put it on your hand, and he considers how much has passed. For me, it is so convenient and simple electronic pedometer.

Although there are, of course, many applications on a smartphone - download it for free, install it and use it. They write that they consider the distance traveled, the speed and the number of calories lost. But is it really that convenient? No matter how much I tried the programs, they gave out a huge error. I walk 10 steps, and he counts 7 or does not understand at all that I am walking. So you have to choose - toil with a free program, or purchase a specialized device.

No need to immediately start walking fast for 3 hours a day. Especially if you are no longer 20 years old and you weigh more than 50 kg. Start with an hour-long walk at a slow pace. Then increase the pace for 5 minutes, then for 10 minutes and so on. Gradually, you will begin to walk for 1 hour at an average pace. Want to spend more energy? Then again increase the pace and add time.

The main rule is to walk at least an hour. Fat when walking begins to be burned no earlier than after forty minutes. Our body is extremely thrifty and first spends the available carbohydrates.

Also, do not forget that you can not play sports immediately after eating. Optimal time for training - this is an hour after eating. And when you're done, don't go for food. Drink some water. You can afford an apple or a banana smoothie.

Remember to breathe while walking. Inhale through the nose, exhale through the mouth. It is also important to stop smoking. It affects breathing and cardiovascular system. There will be shortness of breath and even dizziness.

Give yourself a nice present. Buy a beautiful sportswear and comfortable shoes. Better yet, buy special clothing to help burn fat. For example, breeches for weight loss. They create the effect of a sauna and help to lose weight many times faster.

There are several ways to increase the load. Walking classes will make you sweat. But this is a super-effective way to get rid of extra centimeters. The tummy will be flat, and the buttocks will become a feast for the eyes.

To work through upper part body, swing your arms. This will increase the load and speed of walking.

Bend your elbows at an angle of 90 ° and do amplitude swings with your arms back and forth.

Is it easy for you to walk and you don't get tired? Try adding weight. This will increase the intensity and challenge your muscles. Avoid wearing weights on your wrists and legs. They can change the way you walk, your posture, and increase your risk of injury.

Instead, take a backpack or a weighted vest. If you decide to carry a backpack, then fill it with water, sand, or simple cat litter. This will distribute the weight evenly.

If the weather does not allow you to go outside, take the stairs or at home on site. Do a little warm up first. How many calories are spent with these types of training, read the article "workout options for weight loss."

It is one of the best ways to increase the number of calories burned. It is suitable for all ages and fitness levels. However, the result is incredible. Nordic walking uses 90% of the muscles in our body and up to 46% more calories burned than with normal walking. Sticks help to reduce the load on the ankle, knee and hip joints.

I recently bought these sticks myself. I noticed that the load on the legs doubled and the muscles of the arms and upper back were connected.

Girls, everything works, the main thing is not to be lazy. After training, you feel that you have run several kilometers. Even my back with my osteochondrosis began to hurt less. I really recommend this walk to everyone. For more information on how many calories are spent and how to train properly, read a separate article about Nordic walking with poles for weight loss.

If it is not possible to walk on the street, then walking on a treadmill is the most optimal. On average, a person walks at a speed of 4-5 km per hour. To lose weight and get good physical form you need to increase the pace and walk from 5.5 to 6.5 km per hour. Increasing the pace, spend about a third more calories. It’s just not worth increasing the topics more, because. It's not going to be walking, it's running. And this is another story, about which I wrote in the article how many calories are lost when running 😉

Walk on uneven ground such as grass, trails, gravel, sand, or snow. For example, walking in the snow increases calorie consumption by 2-3 times.

And in fins, even more effective training 🙂

You can also walk up the stairs or just up the hill. You can walk backwards. Or change the pace. Maybe you know some other ways? Be sure to write comments. And subscribe to my blog. Bye bye!

Best regards, Olga Sologub

PS: If you want variety and increased calorie consumption, then I recommend finding out how many calories cycling burns 🙂

Walking is one of the most effective and safest sports for health, which will help bring weight back to normal. There is no risk of injury while walking. Many people cannot do more active sports, but they want to always keep their body in shape.

Nowadays it has become fashionable to healthy lifestyle life and go to the gym, or just play sports on the street. Some people do not want to exhaust themselves with diets, but go to sport Club not everyone can afford it, so most prefer race walking. It can be performed on fresh air, and it does not require additional funds.

Before you start exercising, you need to know how many calories are burned. According to research, it became known: in order to have a healthy and beautiful body You need to walk at least 10 kilometers a day.

Burning calories per 1 km of walking at different weights:

• 50 kg - 42 kcal;
• 55 kg - 46 kcal;
• 60 kg - 50 kcal;
• 65 kg - 54 kcal;
• 70 kg - 58 kcal;
• 75 kg - 62 kcal;
• 80 kg - 67 kcal;
• 85 kg - 72 kcal;
• 90 kg - 75 kcal.

The body of each person is individual, so each has its own specific load. You have to learn how to walk correctly. Only walking will help you lose weight and always be in shape.

The best option is 100 steps per minute. The load should be increased gradually. When the body is activated, it is necessary to walk for at least 40 minutes daily.

How many calories are burned when walking 1 km depends on your starting weight, as well as the duration of the workout and its intensity. For example, with a weight of 70 kg and walking 4 km per hour, you can lose about 50 kilocalories. To increase energy burning, you need to increase the intensity of walking and choose more difficult terrain. Eg:

• If you go up and down the stairs for one hour at a fast pace, you can spend up to 800 kcal.
• At race walking 400 calories burned per hour.

Factors that affect calorie burning:

• use of an additional device (stick);
• initial weight;
• physical training and its level
• training intensity;
• walking time;
• the nature of the area;
• hand movements.

At a fast pace, calories are spent more intensively than with moderate walking. The activity must take place outdoors. This improves the quality of the workout. Approximately 200 calories are burned in one hour.

On average, a person's step length is 80 cm. Based on these calculations, a person takes 1280 steps in 1 km. Approximately 70 calories are burned per kilometer traveled. Respectively:

• walking 3 km burns 240 calories;
• 300 calories are spent for 5 km;
• 2100 calories burned per week;
• for one month of constant training - 9000 calories.

This calculation indicates a loss of 1 kg of fat weight. In total, you can lose 12 kg in a year due to walking alone.

If you walk only one kilometer a day, then adding three more won't be a big deal. You can replace the ride on the elevator by walking up the stairs. Try to walk everywhere. From work to work, to the store, even when talking on the phone - go. It takes only an hour to walk 5 km.

There are approximately 1280 steps in one kilometer. If you walk 5 km a day, then this is 6250 steps. It is recommended to include in training strength exercises at least 4 times a week. Exercises with dumbbells are useful - they will help tighten the muscles and abs.

Health Benefits of Walking:

• the risk of developing pathology of the heart and kidneys is reduced;
• pressure drops;
• the percentage of cancer development decreases.

Joint application of walking, strength training, balanced nutrition, counting calories will help to achieve high results and come to normal weight. Going in for sports will keep you healthy and young for many years. Even after walking 1 km a day, you can get rid of up to 40 kilocalories and lose weight, or allow yourself to eat a piece of chocolate.

Walking for weight loss on a straight surface or stairs, in place or on a treadmill equally helps to enhance the process of burning subcutaneous fat throughout the body - in the stomach and buttocks in particular. What is its use and how many calories does it allow you to burn?

Walking is a way of moving a person, which he masters a year after birth. If a person is not seriously ill, he walks kilometers every day. However, few people think that the benefits of walking are the ability to lose weight in the most accessible and safe way.

A lot can be said about the benefits of walking (even on the spot) for the human body. She:

• stabilizes the work of the heart;
• increases vascular tone;
• eliminates pain in the knees and joints;
• removes the accumulation of fat on the buttocks;
• oxygenates the cells of the body;
• improves mood and general physical condition;
• while burning in a day a large number of calories.

How to spend calories?

Sports or simple walking, like any other movement, is the burning of energy. At the same time, the consumption of calories should significantly exceed the amount of their intake. Therefore, it is necessary to reduce their consumption and intensify the combustion process. This is a simple and effective process. Oxygen, entering the tissues, reacts with fats, splits (burns) them, and the reaction products are excreted from the body in the form of sweat. It is this process that relieves a person of excess weight. With a normal meal and regular walking several kilometers a day, you can lose a couple of kilograms in 1 month.

• To lose weight by walking, you must walk at least 10 km a day. straight or up stairs. It's not that hard to do. Get off 10-15 minutes early in the morning and walk at least one stop. Do the same on the way back.
• If you have the opportunity, then instead of evening gatherings in front of the TV, go for an hour-long walk. With daily promenades, which in total will be at least 2 hours a week, you will get rid of 200 grams of fat. Accordingly, 2000 calories (kcal.) Are spent.
• However, with excessive nutrition, this method will not work. Completely exclude from the diet flour, fatty, sweets, smoked meats. Only in this case, walking will really help to lose extra pounds and get rid of fat deposits on the abdomen and buttocks.

It is also useful to walk on the buttocks (to fight cellulite) and on your knees (a Taoist practice that promotes healing and longevity).

Among the factors affecting the speed and intensity of the process of losing weight, the following are distinguished:

• individual characteristics of a person;
• biological age (walking will not bring harm in any case);
• the intensity of the body's metabolic processes;
• physical condition (for example, with pain in the knees, joints and buttocks, you need to walk slowly for the first days);
• body weight (the intensity of walking depends on it).

In addition, external factors that allow you to quickly lose weight:

• the duration of walking on a flat surface or stairs (number of kilometers walked per day);
• conditions of movement (flat surface or rough terrain);
• intensity: walking (fast or slow), running.

For each of those who are going to lose weight in this way, the question arises of how many calories are burned when walking in a straight line and up the stairs. To rephrase, what distance do you need to walk in a day to achieve a really noticeable result?

Calorie consumption (straight and stairs) is as follows:

Weight - 60 kg.

• at a speed of 4 km / h, 200 kcal are burned;
• at a speed of 6 km / h, the consumption is 320 kcal .;
• descent from a hill or stairs - 3 kcal / min;
• climbing a hill or stairs - 5 kcal / min.

Weight - 70 kg.

• at a speed of 3 km / h, 195 kcal is burned;
• at a speed of 5 km / h, the consumption is 290 kcal .;
• at a speed of 6 km / h consumption - 340 kcal .;
• descent from a hill or stairs - 4 kcal / min;
• climbing a hill or stairs spends 6 kcal / min.

The initial data are taken from the calculation of the average value of the consumption of the number of calories per kilogram of mass:

Walking on a flat surface

• at a speed of 4 km/h, 3.2 kcal is burned;
• at a speed of 6 km / h consumption - 4.5 kcal .;
• at a speed of 8 km / h consumption - 10 kcal.

Walking stairs for weight loss

• the average pace of movement is 6.4 kcal;
• active walking - 6.8 kcal.

On average, brisk walking for weight loss (including on the spot or on a treadmill) takes at least 200 calories (kcal.) per hour. In total, on a four-hour walk you can lose up to 1 kg.

Rules for active walking

For weight loss, the benefits of walking in a straight line or up stairs are undeniable. However, there are rules active walking and walking on the spot, and in order to do everything right, you need to know them:

1. Walking takes at least 60 minutes. ¾ of this time, the carbohydrate supply is burned, and not subcutaneous fat. At the moment when glucose is completely broken down, the body begins to use up its reserves. After a walk, an active metabolism remains for some time.
2. You need to walk before meals twice a day. After eating, the stomach digests it for a long time, there is weakness in the knees and a general inability to perform physical actions. Fast walking is a serious obstacle to the work of the digestive organs. Therefore, you may experience discomfort in the abdomen, colic or belching.
3. If after a walk you are very hungry, it is better to have a snack with something low-calorie. For this, a fruit or vegetable is suitable. Dieting women are not surprised by such a diet. You can drink low-calorie kefir or skim milk. Satisfy your hunger a little, and you can sit down to eat 1 hour after the walk.
4. If you decide to lead a healthy lifestyle, walk several kilometers a day and lose weight, then proceed to the end. It is not recommended to use alcohol and tobacco during this time. These substances have a destructive effect on the nervous, vascular and broncho-pulmonary systems of a person.
5. During the day you need to walk at least 7 km. For such walks, any time of the year and weather conditions are suitable. Exceptions can only be natural disasters - hurricanes, heavy snowfalls and downpours. If you overexerted yourself in the first days of walking, you have pain in your muscles, knees and buttocks, you can walk a couple of days at a calm pace for a shorter distance (or temporarily switch to walking in place). In this case, you will strengthen not only your body and nervous system but also boost your immunity.
6. It is best to divide the number of kilometers into morning and evening. If you will walk brisk pace one hour in the morning and three hours in the evening is ideal for active weight loss, strengthening the muscles of the press and buttocks.
7. At first, try not to go fast. A day or two you just need to walk. This helps to accustom your body to innovation and not provoke severe pain in the knees. Walk at a moderate pace, swing your arms evenly and rearrange your legs, bending them slightly at the knees. The best way to prepare for street walks is walking on a treadmill. In addition, with the help of the simulator you will remove fat on the buttocks. Knee pain goes away once your body gets used to this routine.
8. The important point is right choice clothes. It should not be tight so that it does not rub and does not interfere with walking. It is preferable to wear sneakers on your feet.
9. Breathe with your mouth slightly open, adjusting to the beat of the steps. To do this, you just need to listen to your body and movements. Leave your phone and best friend at home. Talk about how to lose weight by walking in a straight line or up the stairs when you achieve certain results in this difficult task. It is better not to talk while walking, so as not to lose your breath.
10. If you intend to go a long way, you can stock up on water. A small bottle or flask is required. This is especially recommended in the summer. The liquid should not be cold, so as not to catch a cold. You can carry water and other necessary things in a small backpack behind your back.

Which is better - running or walking for weight loss? Let's compare these types physical activity.

Pros of Walking

• The main advantage of this type of load is that it has no contraindications. Walking is free for people with musculoskeletal problems, heart disease and obesity.
• This method of losing weight is much less traumatic and will not harm the ligaments and joints.
• For the untrained person brisk walking enough to reach your heart rate limit for a useful cardio workout. Only experienced athletes can run at the correct (low) pulse.
• Walking promotes mental activity. Why not reinvent the wheel while walking?

In order to roughly equalize the number of calories burned during these types of activities, weighted walking should be carried out.

What is more effective: video research

Today it is necessary to be fit, vigorous and beautiful. Young people go to the gym again, many start running in the morning. This is a great trend, and it must be supported. But today the topic of our article is a little different. Not everyone can afford to go to the gym, and an untrained body cannot stand running, especially if there is a certain amount extra pounds. Walking can be an alternative. Today we want to analyze in detail how much walking. By answering this question, you can build a balanced diet to enhance the effect.

Walking or running?

Many will say with confidence that the second is more effective. On the one hand, they are right, because running will accelerate metabolic processes much faster, and also activates. Now imagine that a person has not five, but twenty-five extra pounds. Is it easy for him to run? Of course not. That is why we decided today to dispel the myths and tell you how many calories walking burns.

If we compare these two options for sports load, then running is a more serious test for the body. That is, it is advisable to consult a doctor before going out on the strip. Fast walking, on the contrary, will not harm, but will only improve the work of the heart and lungs and make the figure more elegant. This is the most environmentally friendly sports loads. We can walk ten kilometers a day and not even notice it. Fatigue appears only with intensive walking, or when it is performed without preparation.

How to calculate fuel consumption?

Like a machine, an organism has certain costs for the biological processes taking place inside. The more intensive the load, the higher the consumption. You can give approximate figures for how many calories walking burns. One hour of walking can burn 200 to 300 calories. But do not take this indicator as an axiom. Walking performance will be affected by your age and health, initial weight, metabolism, and length of the walk. In addition, diet is very important. Nutrition will be a key factor if you want to lose weight. Chips and cakes provide as many calories as you can't 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 on which you have to move. If you comfortably walk on a flat, paved road, you will lose far fewer calories than if you walk through a forest with a bumpy terrain. And to make the walk more efficient, take an active dog with you. Then the costs for the same time will increase several times.

Exact numbers

Walking is perfect way for those who have just stepped on the path of health. At this moment, you should not overload yourself with physical exertion, since there is a high risk of breaking loose. But going for a walk is very useful, especially when the whole family sits down for dinner. How do you calculate how many calories you burn? We will give you the most accurate formulas, using which you will understand exactly what your walk will result in.

• Walking on a flat road. On average, the speed in this case can be 4 km / h. It's not too fast and tiring, but noticeable. So, per hour you spend 3.2 kcal per kilogram of weight. If your weight is 100 kg, then the consumption will be 320 Kcal. With one ice cream, you will more than make up for the losses, so watch your diet.
• Let's see how brisk walking affects the beauty of the 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 it will already be 10 kcal per kilogram.
• Calm walking 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 spend about 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. How many calories you will burn is easy to estimate if you count the number of steps. If you walk at a speed of 3 km per hour, then 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 per hour is 100 steps per minute. That is, if you take 125 steps per minute, then you can count on losing 10 kcal per kilogram of weight. This is an impressive number, considering that not every workout in the gym will give you such a result.

Why do you need to count?

Knowing what 1 hour of walking gives, how many calories such a simple exercise burns, you will stop looking for excuses not to go to the gym. No need to look for time and money for this - just go out into the yard and follow simple movements. Knowing the above formulas, you can easily calculate the walking time to create a negative energy balance. In principle, it is possible to determine the speed by eye. If you walk at a walking pace, then your speed is 3-4 km per hour. The average pace of walking is already 5 km per hour.

Basic Rules

They must be strictly followed. 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 what walking does. If you consume 1,800 kcal and burn 500 kcal per hour of walking, then you will steadily reduce your weight by reducing fat reserves. If the calorie intake is 2,500 kcal per day, then walking will allow you to keep a stable weight, that is, not to get better. And in the case of eating fatty and sweet foods, when the calorie content of the diet is 3,000 Kcal or more, you will steadily gain weight, despite walking. The calorie counter helps you evaluate your diet. At the same time, it is recommended that you simply enter your real data for a week. After that, build a schedule, evaluate the results and adjust your diet in such a way as to leave more healthy and less high-calorie foods.

Today it is necessary to be fit, vigorous and beautiful. Young people go to the gym again, many start running in the morning. This is a great trend, and it must be supported. But today the topic of our article is a little 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. Walking can be an alternative. Today we want to analyze in detail how many calories walking burns. By answering this question, you can build a balanced diet to enhance the effect.

How many calories are burned while walking

Of course, for weight loss it is not enough to go shopping. How many calories are burned per hour of walking depends on:

• the presence / absence of additional equipment (walking sticks, weights);
• your weight;
• your age;
• level of physical fitness;
• pace;
• duration;
• roads (it’s harder to go uphill);
• hand movement intensity.

It is clear that if you walk fast, calories will be spent more than if you walk at a slow pace. Plus, classes are best done in a park or in a forest. The load will immediately increase due to bumps in the road.

For 1 hour of walking, you can burn 200 kilocalories or more. You can independently calculate how many calories your body will burn.

For one kilogram of weight, each person spends within an hour when walking:

• at an average pace (4 km / h) 3.2 kcal;
• at a fast pace (6 km / h) 4.5 kcal;
• almost running (8 km / h) 10 kcal;

There is also a handy table where you can see how much you will spend depending on your body weight and walking speed.

SPEED / BODY MASS	50 KG	55 KG	60 KG	65 KG	70 KG	75 KG	80 KG	85 KG	90 KG
3 km/h	126	138	150	163	175	187	201	213	226
4 km/h	160	177	192	209	224	240	257	272	288
5 km/h	184	202	221	239	258	276	295	312	331
6 km/h	217	238	262	283	304	326	349	369	392
7 km/h	291	321	351	379	409	439	467	496	526
8 km/h	374	410	449	487	523	562	598	636	673
9 km/h	480	530	577	625	674	722	769	818	866

That is, with a weight of 55 kg and walking at an average speed, you will lose 202 kcal per hour.

Considering all this is quite inconvenient. After all, you still need to correctly evaluate the speed. If you know exactly the distance traveled, it is not difficult to calculate the speed. And if not? Count steps per minute? You will get more tired from this than from the very walking!

I recommend using a fitness bracelet. You put it on your hand, and he considers how much has passed. For me, it is so convenient and simple electronic pedometer.

Fitness bracelets and smartphones for calculating calorie consumption

The fitness bracelet has a built-in motion sensor - an accelerometer. A smartphone on which a special application should be installed receives the sensor readings via a Bluetooth wireless network and translates them into steps. And then there is a conversion of steps into kilometers and calories according to the weight, height and age specified by the user when starting the application. It is clear that in this case, the accuracy of estimating calories burned is very low.

The accelerometer can also be built into a smartphone, but here the error is even greater, since the smartphone should be worn in a place where the accelerometer will well feel vibrations caused by walking, for example, in a pants pocket. All such devices are designed for walking or running, and in fitness mode, their readings are even more unreliable.

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. How many calories you will burn is easy to estimate if you count the number of steps. If you walk at a speed of 3 km per hour, then 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 per hour is 100 steps per minute. That is, if you take 125 steps per minute, then you can count on losing 10 kcal per kilogram of weight. This is an impressive number, considering that not every workout in the gym will give you such a result.

How many calories are burned walking per hour

Currently, there are special calculators that determine the energy consumption for a particular type of load. On average, it is considered that during a walk a person spends 3.2-3.8 kilocalories per kilogram of weight. Final result depends on many components. So, during classes on rough terrain, up to 6.4 kcal is lost.

For more information on how many calories are burned per hour of walking, see below:

• a walk on a flat road - 200;
• uphill - 320;
• classes at an average pace - 335;
• climbing stairs - 500-700.

How many calories are burned when walking 1 km

Experts say that in order to lose weight, you need to exercise regularly. At the same time, it is important to overcome a distance of at least 2-3 kilometers. Do not forget that before classes you need to do a little warm-up. This rule is especially true for athletes who prefer intense training Outdoors.

When, how much and how you need to walk in order to lose weight, you only need to decide and you need to do this taking into account your state of health. Some recommendations from experts:

• You need to walk at least 6 km a day, otherwise there will be no result.
• You need to walk at a fast pace, but just do not run.
• Steps should be from heel to toe of medium size.
• Hands must be moved strictly to the beat.
• Minimum class time is 30-40 minutes.
• Try to make these walks a habit for you, then they will be of noticeable benefit. The habit will develop in a few weeks and stay with you forever.
• In order for the walk to be successful, you must have the right equipment.
• choose right place for classes. It should be with the least amount of transport.
• Increase the load gradually.

Let walking be an amazing and useful entertainment for you, in which such hated kilograms are lost. Turn what you need into pleasure. Enjoy the beauty of the world around you and at the same time get rid of excess weight. Be filled with positive emotions and radiate light and warmth. All this you can give walking in the fresh air.

Walking or running? What is best for weight loss?

Which is better - running or walking for weight loss? Let's compare these types of physical activity.

Want to lose weight? Then these articles are for you.

Benefits of running for weight loss

• This sport will allow you to lose weight faster and more intensively due to greater activity and the ability to burn calories faster.
• In order to burn the same number of calories, it will take much more time to walk.
• Running strengthens the muscles better, giving them a greater load. Accordingly, the relief of the hips improves faster.
• This sport allows you to "escape" from depression and sad thoughts.

Benefits of walking for weight loss

• The main advantage of this type of load is that it has no contraindications. Walking is free for people with musculoskeletal problems, heart disease and obesity.
• This method of losing weight is much less traumatic and will not harm the ligaments and joints.
• For an unprepared person, brisk walking is already enough to reach the maximum allowable heart rate for a useful cardio workout. Only experienced athletes can run at the correct (low) pulse.
• Walking promotes mental activity. Why not reinvent the wheel while walking?

How much energy is spent per week

If you take daily two-hour walks, refuse the elevator and climb the stairs on foot, it is quite possible to burn 2000 kcal per week, which is comparable to one unloading hungry day or 200 g of subcutaneous fat. A very tempting prospect, isn't it? But this is by no means all the advantages of walking.

Benefits of walking.

1. simple and safe way lose weight. The risk of injury, ligament damage, fractures is almost zero.
2. If not medical contraindications suitable for any age.
3. It does not require financial costs, unless there is a desire to take walks in a new tracksuit Or get some extra equipment. In other cases, walking will help save on public transport.
4. As a rule, walking is done outdoors. The cells are enriched with oxygen, which will favorably affect the complexion and appearance.
5. Improves posture while walking gluteal muscles, abdominal muscles.
6. Endurance increases, the work of the lungs and heart improves.

What will be the calorie consumption when walking - it is important to know for everyone who cares about their figure. After all, you can lose weight from walking so that it doesn’t seem a little. And you can achieve absolutely nothing. Now we will talk about different options for burning fat with the help of hiking.

So, how to lose weight with walking? The simplest answer is to walk more and more often. And here are some theoretical aspects of the walking lifestyle.

What determines calorie consumption

How many calories does walking burn? And everything will depend on the following factors:

• The weight and height of a person.
• His physical fitness.
• Features of nutrition.
• External conditions (weather, indoor environment with a treadmill and other factors).
• Clothing and footwear.
• Leg speed, extra arm work, etc.

These are the most important and important factors, which will determine your success in expending energy and getting rid of excess fat.

Another factor is the individual characteristics of your body: how much you sweat, what type of metabolism you have, how fast or slow this metabolism is. Every nuance will make a big difference. Some people need to walk a lot to lose weight. And someone will see the effect after a few hours of training.

On the Internet, you can find various numbers showing how many calories are burned when walking 1 km. It should be understood that these are average values. They are based on mass experiments. At a minimum, you need to divide the calorie expenditure by weight categories. The maximum is to individually calculate exactly your consumption, which is very difficult to do.

For example, a person weighing 50 kg per hour will spend 184 kcal, provided that he walks at a speed of 5 km per hour. And if its weight is 90 kg, then at the same rate the consumption will increase to 331 kcal! Suppose the value will fluctuate by 30–50 kcal in both directions, depending on the above features.

Factors affecting energy costs

Now let's look at how these factors affect consumption. And most importantly, how to use it to your advantage.

Weight and height

Weight and height are slowly changing values. The taller you are, the longer and heavier your limbs. This means that for their movement you need to make a little more effort. But to cover the same distance you need to take fewer steps.

Weight is directly proportional to the consumption of calories. Energy consumption during walking of a full person, therefore, can be several times higher than that of a thin person. After all, you need to move much more weight in space.

For full people, brisk walking for weight loss will give a much more effective effect than for those who do not have excess weight, but simply want to slightly correct the figure.

By the way, you can artificially increase your weight by using weights. Thus, you will burn more calories. In order not to harm your spine and knees, weights should be hung on the lower leg. It is ideal for increasing your endurance, strength and increased energy expenditure both on the track and when walking in the park.

Each losing weight person can afford to buy weights (they are inexpensive) or make them yourself.

Physical training

Your physical fitness will affect the intensity and duration of your walk. Today the main problem of mankind is laziness. The more comfortable a person lives, the less desire he has to move. Because of this, a good half of humanity is overweight and weak muscles.

Your stamina will allow you to travel long distances. Most The best way burn fat - go hiking. For example, for 1 km at a speed of 5 km per hour, you will burn approximately 36-37 calories if your weight is 50 kg. This means that 370 kcal will be lost in 10 km at this speed. During the campaign you will burn more than one thousand of them.

To burn even more energy, bring a quality backpack with hiking equipment. This will increase your weight, and hence the consumption of "fuel".

Nutrition

When losing weight, if you definitely decide to lose weight, you should eat in a certain way. If you eat high-calorie foods, the time spent on walking should increase equivalent to what you eat. That is, you will make life difficult for yourself.

If calorie expenditure is less than their intake, the excess will be stored as fat. What you are running from will happen again and again. And on the scales every time you will either not see changes, or, in general, you will gain weight.

It is more convenient to count, not exactly how many calories are burned when walking 1 km, but how much time you walked, for example, energy costs per hour of walking. Then you can easily combine the calorie content of food and the duration of your walks.

If you know how many calories walking burns, you can make up for the piece of cake you eat. But when you do this, you will realize that burning even 50 calories eaten takes time and effort, and, therefore, you will think again before going to the pastry shop.

Since we are talking about nutrition, we note that walking after eating is not recommended. It is better to wait half an hour or an hour.

External conditions

One of the most convenient options for walking workouts is walking on a treadmill for weight loss. Firstly, cars and other passers-by do not interfere with you. Secondly, you don't care what the weather is like outside. The external factor as a hindrance disappears. Next - it's up to your desire to lose weight.

The intensity of burning calories while walking also depends on the ambient temperature. There is a common misconception here. When it's hot, we sweat more. Accordingly, there is a temptation to decide that training is more effective in the heat and more calories are burned. But this is self-deception. More fluid comes out, and energy is not spent on warming the body. In cool weather, in addition to consuming calories for movement, your body has to spend resources to maintain body temperature. That is, the cost is slightly higher. In addition, actively moving in extreme heat is dangerous for health, remember this.

Walking in place for weight loss is well suited for those who are too lazy to leave the house. But this is a rather boring and tedious task, it is unlikely that you will have the will to stagnate in one place for an hour or more. If you suddenly decide that it’s more convenient for you to march at home on the spot, then walking with weights will definitely benefit you.

Clothing and footwear

Proper walking is one that brings you not only benefit, but also pleasure. If you are uncomfortable and uncomfortable - the reason for this may be clothes and shoes. Too hot, or, conversely, not warm enough - they chose the wrong suit. Heels ache or a worn finger hurts - you need better sneakers.

Travel speed

Fast walking burns many more calories than slow walking. Does slow walking help you lose weight? Yes, because you still waste energy. But this is an extreme, because in this case very few calories are spent per unit of time, and, accordingly, quite a bit of fat can be burned. You can't walk all day, can you?

Fast walking helps to get rid of excess weight much faster. Most Effective excess weight goes away when walking fast with the use of weighting devices.

Times of Day

How many calories are burned when walking in the morning, in the evening? When is the best time to go?

This is an individual question. The answer will be this - go when you feel comfortable. If you constantly overcome yourself, the time spent will not be justified by the result. Every kilometer you will think only about one thing - when will it all end. And the main rule in any business is to like it!

Someone likes to meet the morning for a walk, someone loves walking before going to bed. Everyone chooses his own. When do you like to walk? Yes, just walk. It's also fuel consumption. And fat is lost and you get pleasure.

How much do we end up spending?

So, how many calories are spent walking on average - from 126 to 1000, depending on the factors we have listed. The spread is huge, isn't it? A speed of 5 km per hour gives an hourly consumption of approximately 184 to 331, based on a weight of 50 and 90 kg, respectively. And a quick step at a speed of 8–9 km per hour spends from 480 to 866 kcal in 60 minutes. It is difficult for an ordinary person to walk at such a speed - it is almost a run. Add - the number of calories burned still increases.

In other words, walking in any case helps to lose weight. Even a simple walk in the park will consume energy. And how fast this process will go, you can influence by varying the various parameters of your training.

Do you like to walk? How many kilometers a day do you walk? Have you ever thought about it? I have prepared a short material and I invite you to read it in the hope that after that you will think about walking as a useful and enjoyable pastime.

We do not live in the easiest time to move quickly, and dependence on all kinds of means of transportation is growing every day. Cars, subways, buses, motorcycles are integral attributes of our life, without which it is difficult to imagine moving from point A to point B. In such conditions, we forget how useful and important it is to move on foot. And it’s no news to anyone that walking is an affordable, safe and easy form of physical activity. Therefore, I would like to expand on the topic of walking, reminding the reader that not only by car, subway, bus you can get to work or shop, and that saving time will not be worth the candle when it comes to health and well-being. Yes, and it must be added that moving on your own feet does a good job of putting your nervous system and thoughts in order.

Why is it necessary to walk

Let's give a few good reasons for persuasiveness:

• Walking is an aerobic activity physical activity, in other words, the same sport as running, swimming, fitness, etc.
• Hiking helps to strengthen muscle tissue and improve the functioning of the cardiovascular system.
• When walking, the level rises, mood improves, sleep normalizes.
• While walking, the risk of injury is extremely low.
• Walking burns calories.
• Walking is accessible and easy.
• Suitable for people of all ages and has virtually no contraindications.
• Walking does not require special training and equipment.
• Reduces the risk of developing a number of serious diseases, such as diabetes, atherosclerosis, glaucoma, osteoporosis, etc.

How much to walk

Before answering this question, it is worth mentioning the professor of the Japanese University of Health and Welfare of Kyushu Island (Kyushu University of Health and Welfare) Dr. Yoshiro Hatano, who, studying the problems of obesity, came to the conclusion that in order to achieve a fat burning effect It is necessary to cover a distance of 10,000 steps daily.

In 1965, Yoshiro Hatano presented his Manpo-kei device - a pedometer. In literal translation, the name means - a meter of 10,000 steps. This figure is most often found when studying information that reveals the fat-burning side of walking. But the necessary distance for each individual person will depend, first of all, on the goals set and the initial physical condition, and only then from the kilometers traveled.

For some, 5 km is a lot, but for some, even 10 km a day is not enough. So first you need an assessment of your own capabilities, an understanding of the ultimate goals and, of course, just a desire to walk.

How fast should you walk

Walking speed, like walking distance, is an individual indicator. If you go just for inner satisfaction, then speed is not important. If the task is to lose weight by walking, then the speed of movement should be such that the pulse (HR - heart rate) is within the fat-burning threshold.

How to calculate your fat burning heart rate

• The first step is to determine the maximum allowable heart rate. To do this, age must be subtracted from the number 220.
• The second step is to keep the heart rate at 65-75% of the maximum.
  For example, if you are 31 years old, then your maximum heart rate would be 220-31=189 beats per minute. 65% of 189 will be 123 or 142 if you take 75%.
• With a heart rate of 123-142 beats per minute, you will be in your optimal fat burning zone. But this method not suitable for people whose heart rate differs from the norm, which for an adult is 60-90 beats per minute at rest.

But you should know that when aerobic exercise, which include walking, the body begins to burn fat only after 30-40 minutes of activity in the optimal fat-burning heart rate mode. First of all, fats from muscle tissues are used, and only then fat reserves. Plus, the number of calories consumed should be less than the calories expended, i.e. you need to watch your diet. And if the main goal of walking is to lose weight, then a simple evening promenade with a leisurely step will not help you lose weight, but it will certainly cheer you up, improve sleep and well-being.

Types of walking

For a general understanding, we will mention the types of walking in order of least activity:

Wellness walking

The usual walking tour in any area. The duration of the movement does not matter. average speed 3-4 km/h. Max Speed depends on the tasks and goals of the walker.

Terrencourt

A resort and health-improving type of activity, which involves a pre-laid route in mountainous areas. Speed, distance, number of ascents and descents are predetermined. Usually health path is used for medicinal purposes and is carried out under the supervision of a doctor.

nordic walking

Type of sports walking with the use of special sticks. It is an independent sport. In progress nordic walking almost 90% of the muscles are involved. Much more efficient health walking. The duration and speed of movement are individual.

Race walking

An Olympic sport that uses a special technique for moving along a distance. The speed of movement in race walking is from 6 to 15 km / h. The distances of the distances in this discipline depend on the age, gender of the athlete and the venue of the competition (stadium or highway). Usually it is 3, 5, 10, 20 or 50 km.

The habit of walking

Walking is easy. This does not require a gym membership, expensive ammunition or special training. You can simply use, for example, the way from home to work, replacing transport with a walk, or take a walk at lunchtime or take a walk in the nearest park before going to bed - there are a lot of options. The main thing is to form a habit.

Incorporate walking into your daily routine, starting with short distances. To start, 2-3 km per day is suitable. After a week, add a couple more kilometers, and on the third week, add the same amount. Thus, gradually increasing the number of steps taken, get close to the mark of 5-7 km per day. It's enough to feel positive effect walking on the body, a surge of energy, vivacity and good mood.

The key here is consistency and consistency.

How to count steps and distance traveled?

It is better to entrust the accounting of the distance traveled to special devices, such as a pedometer, smart watch or fitness tracker. Fortunately, there are plenty of offers on the market - for every taste, color and wallet, as they say. The cost of devices depends on the built-in functionality and the manufacturer's brand.
The alternative is dedicated smartphone apps, such as Google Fit for Android or Apple Health for iOS, that can be used without wearables.

The advantage of profile gadgets:

• Activity measurement accuracy is higher than apps.
• Ability to measure heart rate and sleep phase (not all devices have).

Application advantage:

• If you have a smartphone, you can do without extra costs.

Hiking trails

So that walking does not seem boring, change your routes from time to time.

Use maps, plan your distance, look for new roads.

Parks, squares, embankments are great places to walk, but the route from one metro station to another, on the way to work and back, will also work.

Tired of the asphalt - go over rough terrain. Tired of descents and ascents - you can stupidly walk in circles around the nearby stadium.

A variety of routes will make the walk more interesting, increase motivation, and expand geographical knowledge of the area.

Walking shoes

The main guidelines for choosing walking shoes are convenience, comfort, ventilation, lightness and durability. However, these are obvious things inherent in the selection of any casual shoes.

If you get to walk 2-4 km a day on your feet, then there is no point in bothering too much - any comfortable pair of shoes will do, be it sneakers, sneakers or boots. But the longer the walking time and the longer the distance of the chosen route, the more pitfalls will surface if the wrong shoes are on your feet. For long walks the best choice- sneakers, but not all sneakers are the same and universal.

Running shoes, for example, focus on cushioning the outsole to reduce stress on the knee joints. Lightness and increased ventilation are also hallmarks of running shoes. This type of footwear is also suitable for walking, but rather in urban conditions and when moving on a flat surface (asphalt, concrete, treadmill etc.)

The main characteristics of trekking shoes are ankle protection, a special tread shape and increased wear resistance. These shoes are focused on moving over rough terrain and are suitable for walking in forests and mountains.

Basketball and futsal shoes - designed for parquet sports hall and are not suitable for walking, especially long ones.
Urban sneaker models from manufacturers such as Adidas, New Balance, Puma, Reebok are more casual shoes and are suitable for walking on asphalt, but for short distances.

Ultimately, it is always better to check with the manufacturer for the explicit purpose of a particular model, the declared wear resistance of the sole in kilometers, the ability to use it in certain weather conditions and other characteristics that will help when choosing walking shoes or any other shoes.

A living example of the selection of sneakers for urban conditions and testing a specific model for comfort, wear resistance and suitability for long walks -