How many calories does an hour of walking burn. How many calories are spent walking? How many calories are burned when walking fast

30.04.202027.05.2017

Maintaining fitness through daily walks does not require any training experience and can be done by anyone without restrictions. Learn more about this exercise, as well as the number of calories burned by doing it regularly.

Energy consumption while walking

Only a healthy and physically fit person can afford to actively engage in sports. Unlike hard training with heavy loads, walking is less of a challenge for the body. Classes help to improve the functioning of the lungs and heart. Energy expenditure during walking depends on the pace of movement and the metabolism of the athlete. During a leisurely walk for 2-3 kilometers, up to 300 kilocalories are consumed. At a speed of 7 km / h, you can burn up to 500 kcal. It should be borne in mind that without a properly selected diet, it will not be possible to achieve noticeable results.

How many calories are spent walking

During leisurely walks, a minimum amount is consumed subcutaneous fat. Nevertheless, taking into account properly organized nutrition and daily routine, you can spend about 250 kilocalories per hour of classes. Remember that energy costs depend on the terrain in which the training takes place. So, the consumption of calories when walking on smooth asphalt is much inferior to classes in the forest, where the terrain involves active movement. For this reason, experts recommend training in nature.

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. You can calculate the number of calories burned when walking 1 km using a special calculator. Experienced athletes claim that about 100 kcal is spent.

How many calories are burned when walking 5 km

Energy consumption depends on the speed of movement. So, while walking at a slow pace, 300 kilocalories burn. Losses will be more serious if you connect to training aids in the form of special weights or dumbbells. A more accurate calculation of calories when walking, taking into account your weight, diet and training schedule, will help you conduct a calculator. Remember that you need to start with training for short distances. At first, you should not be particularly interested in the number of calories burned when walking 5 km. Remember, such distances require preparation.

How many calories are burned when walking up the stairs

It is known that you can quickly lose excess weight by climbing up. And to complete this exercise, you do not need to look for a hill or mountain. So, the rise to the 9th floor may well replace these natural objects. The consumption of calories burned when walking up the stairs is 1300 kcal. Remember that you can not exercise immediately after eating. It is best to practice in the morning. At this time, burning calories when walking up the stairs will be more efficient. Do not forget about a short warm-up before the “ascent”.

How many calories are burned with Nordic walking

During a walk with sticks, energy costs double. Calorie consumption at Nordic walking over rough terrain can reach 800 kcal. Movement at a speed of 90-100 steps per minute allows you to lose up to 1000 kcal per hour of training. Increased calorie expenditure while walking Scandinavian sticks carried out due to a more favorable redistribution of the load. So, during classes, the muscles of the arms, upper back, legs are involved. This reduces the load on the spine, hip joints.

Every day a person overcomes a certain distance on foot. It can be both ordinary walks and a way to get to work. When walking, the body consumes a certain amount of energy.

Walking as a way to get rid of calories

The value of the number of units of energy expended depends on several factors:

The duration of the walk.
The intensity of the movement of the legs.
Movement speed.
Terrain for walking
Air temperature in the environment.
Altitude above sea level where foot traffic takes place.

The ideal choice for most is race walking for a distance of 1-2 kilometers every day. Such walks take little time, do not exhaust the body, burn calories, strengthen muscles, stimulate blood circulation and heart function.

Hiking on fresh air have a positive effect on the cells of the human body, saturating them with oxygen.

What is the energy cost of walking - an overview

In order to understand how many calories are burned when walking 1 km, you need to take into account your weight and speed of movement.

A typical walk at a speed of 2-3 kilometers per hour will require 200 calories for the average body.
Race walking requires more speed and, accordingly, leads to more serious energy costs. At a speed of 5 km per hour, a person will spend 300-400 calories.

There is also the option to use different walking methods that allow you to burn more calories and keep your body in good shape. This increases the overall physical development of the body.

Types of walking

Steps or climbs in the mountains will be useful. This technique perfectly develops the muscles of the body and burns much more calories. A prerequisite is heart rate monitoring.

Excessive stress on the heart can be detrimental to health.

Now very popular nordic walking. It implies the use special sticks, which must fully correspond to the growth of a person. Nordic walking burns 40% more calories than normal walking and is the safest method to get rid of excess weight.

To get the most efficiency in burning calories, you must follow certain instructions:

During a walk, a person must walk about 10 kilometers a day.
The efficiency of energy costs depends entirely on the chosen pace.
The step should be medium and have a certain beat.
The walk should last at least half an hour.
Increase the pace and load on the body should be gradually.

It is advisable to find a companion who will walk with you. All activities must take place outdoors. This approach will not only increase efficiency, but also improve health.

If you decide to take up walking, then pay attention to nutrition. It should not contain harmful and fatty foods. It is better to eat protein and plant foods.

Very important right choice shoes. Poor quality or uncomfortable shoes can adversely affect the health of the body, especially the musculoskeletal system.

Table of contents [Show]

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 overweight won't 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!

your weight;
your age;
level of physical fitness;
pace;
duration;

almost running (8 km / h) 10 kcal;

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

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."

Is one of better ways 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 🙂

Excess weight is one of the most pressing problems that worries modern society. Trying to solve it different ways. Some people go on a diet, others take special drugs for weight loss. There are those who purchase products that promote weight loss, and someone begins to attend Gym. However, the most effective measures for weight loss are moderate physical activity and proper nutrition. Only this will help to get rid of extra pounds without harm to the body. We draw your attention to the fact that even ordinary walking is considered moderate physical activity. However, in order to improve the efficiency of this exercise you need to know a few rules. Today we will find out how many calories are burned when walking in 1 hour and how you can improve this result.

You should know that for each person this indicator will be individual. It all depends on weight, age, health status, metabolism, etc. We give only the average value, which can be guided.

Note that the data that you will see below are calculated for 1 kg of weight, that is, you can calculate the indicator for yourself as follows. Take the number of kilocalories and multiply them by your weight. The result obtained will be your indicator.

Walking on asphalt or a flat road at a speed of 4 km / h - 3.2 kcal per 1 kg of weight.
Walking on asphalt or a flat road at a speed of 6 km / h - 4.5 kcal per 1 kg of weight.
Walking on asphalt or a flat road at a speed of 8 km / h - 10 kcal per 1 kg of weight.
Climbing uphill at a speed of 2 km / h - 6.4 kcal per 1 kg of weight.
Hiking in nature (for example, in the forest, or along the beach) - 6.4 kcal per 1 kg of weight.
Race walking - 6.8 kcal per 1 kg of weight.

In order not to buy devices to determine your own speed, you just need to count your steps while walking. If you take 50 steps per minute, then the walking speed will be 3 km / h, 75 steps per minute - the speed of 4.5 km / h, 100 steps per minute - the speed of 6 km / h.

Burning calories while walking: an effective way to improve the body and safe descent body weight

To quickly achieve weight loss, it is recommended to engage in sports walking. It will help you quickly get rid of extra pounds. Its essence is to take small steps, exposing the feet in a straight line. The arms should be bent at the elbows. Such walking not only promotes weight loss, but also makes the legs slim, the stomach flat, and the buttocks toned. If you take dumbbells that weigh less than a kilogram in your hands, then the result will be achieved much faster. In this case, you can perform the following exercises. When putting out the right leg, left hand you need to put it in front of you, without bending it at the elbow. The same must be done on the other side. This exercise is performed only half way, and the second half should be done with a simple athletic step.

In addition to sports walking, other types of movement are also effective in losing weight.

Walking is the opposite. In this case, we are talking about walking backwards. It will help tighten the buttocks and make flat belly. The movement should start slowly, gradually increasing the pace. It's best to have someone around to help you avoid tripping.
Rise up. If you do not move on a flat surface, but begin to climb a mountain or up stairs, then you will achieve results much faster.
Walking with tight buttocks and a straight back will increase efficiency and calories will be consumed much faster.
Nordic walking with sticks. This type exercise is suitable even for older people. This walking increases calorie burning by 45%. It guarantees weight loss per week by an average of 3 kg.

It is not enough to know how many calories are burned when walking in 1 hour, you also need to do the workout correctly in order to achieve maximum results.

The training time should be at least half an hour. Only from such walking there will be an effect for losing weight.
You do not need to immediately start training, choosing for this maximum amount time, otherwise your muscles will not withstand the load and will be very sore. First sports walk should be 10 minutes, the second 15, etc., bringing it to the desired time.
For training, you need to choose comfortable shoes and clothes that will not hamper your movements while walking.
The foot must be placed from heel to toe.
Walking should be done away from the roadway.
If you get tired and feel pain in the muscles, you need to take a break, and then continue the exercise.
Do workouts every day, otherwise they will not be of any use.

Knowing how many calories are burned when walking in 1 hour, you can choose the optimal training time and load for yourself. Then with the help of this exercise you can easily and quickly get rid of excess weight.

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.

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 with average speed, in an hour you will lose 202 kcal.

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.

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.

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 figure, given that not every workout in gym will give you this result.

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. The 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.

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.

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

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.

Walking can be used to effectively and safely get rid of excess weight on the body, since not everyone can do it. active species sports.

When walking, everyone selects the optimal load for themselves, so that later they don’t feel “broken”. Even with a sedentary lifestyle, a person moves on his feet for a day at a distance of 1-10 km, without noticing it.

If you make walking in the green zone for the same distance more intense, you can improve your mood, replenish cells with fresh oxygen, strengthen the heart muscle, blood vessels, improve lung function, as well as lose weight by burning calories and develop endurance ... with race walking.

How many calories are burned with different types of walking, you will find the answer to this question in our article.

It is she who, 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 bring a daily walk with a sports step to 40-45 minutes. Together with calories, you can get rid of extra centimeters at the waist and hips and get health, lightness and moral satisfaction in return.

You need to go in a straight line, using small and frequent steps with arms bent at the elbows, buttocks tense.

To tighten the buttocks faster, make legs slim and remove fat from the abdomen it is recommended to take dumbbells up to 1 kg with you for a walk or put weights on your hands. The first half of the distance is actively thrown out by the left hand with a weighting agent and right leg, then right hand and left leg.

With a quick step over a distance of 1 km, a short person (1.5 m tall) weighing 45 kg burns approximately 0.88 kcal per 1 kg of body weight, and with a height of 1.8 m and a weight of 86 kg - 0.74 kcal. Then, for example, walking 5 km, the first one will spend 4.4 kcal / kg (total 198 kcal.), And the second - 3.7 kcal / kg (total - 318.2 kcal).

When walking brisk pace you can burn more calories than leisurely, as can be seen in the table.

Choosing race walking, you can spend up to 400 kcal / hour.

To properly walk and burn more calories, you need to:

put the foot with weight transfer from heel to toe;
take comfortable short steps;
keep your feet in good shape and not relax even when climbing uphill;
do not wiggle your hips like a model;
tighten the buttocks and keep the press in good shape when standing on the heel;
slightly springy at the knees to cushion the spine;
clench your hands and wave them in time with your steps;
slightly rotate the body during steps;
keep the spine straight;
straighten your chest, but do not lift your chin high to eliminate additional load on the neck.

Walking rules for weight loss:

Before using sports or other types of walking, you should consult your doctor.

During the walk, you can alternate the following types of walking:

backwards to improve posture and balance, strengthen calf muscles, back and buttocks, training of peripheral vision and development of thinking.
On stairs or uphill with a slope of 15-20%. The stairs must be chosen on the street, since dirty stairs in high-rise buildings are not suitable for sports activities. In these cases, it is necessary to take into account the pulse and heart rate when choosing a load.
When tense gluteal muscles at the moment of pushing the toes off the ground. In this case, the lower back should be relaxed.
Scandinavian with sticks for people of all ages. Sticks are selected according to height. Their use allows you to lose weight up to 3 kg in 7 days and get rid of calories by 45% more than during a normal walk. How to choose the right walking poles can be found here.
Skiing in winter.

Taking 100 steps backwards can burn as many calories as taking 1000 regular steps. In this case, the road must be chosen even, without obstacles, move slowly at first and gradually accelerate the step. For correct technique execution is necessary:

draw in the stomach;
put your hands on your waist (belt);
keep your back straight
don't lean forward.

If you have 70 kg, you can spend 192 kcal in 1 hour when using a speed of 3 km / h, 288 kcal - at a speed of 5 km / h and 336 kcal - at a speed of 6 km / h.

More calories are spent when climbing slowly, stepping on each step than stepping over one. When climbing, we spend 5-6 kcal / min, when descending the stairs - 3-4 kcal / min. When using the stairs for 35-40 minutes, you can use all the muscles and noticeably reduce the waist and hips.

You should start with 5-10 minute ups and downs, which will replace 1 hour of sports exercises.

Within an hour on the stairs, you can spend 550-750 kcal.

To increase muscle endurance, you need to divide a 5-10 minute lift into 10-second loads and rests.

How to walk up the stairs (video lesson):

The use of sticks allows older people to use this type of walk. A person's weight directly affects the number of calories burned, as well as the intensity of movements and work of the hands, as well as the duration of walks.

With a weight of 70 kg, a speed of 9 km / h within an hour you can lose 450 kcal, no more. On rough terrain and increasing time, this figure can increase by 150-200 kcal / hour.

For more fat burning, you should:

follow a diagonal course: place opposite limbs in front and behind;
keep your shoulders relaxed, without straining;
in front, place the stick at the foot, tilt the body slightly or keep it straight;
start a step from the heel and move to the toe;
hold the sticks at an angle of 45 °;
when climbing and descending, shorten the steps and lean forward when walking uphill and backward when walking downhill.

You can learn more about the Nordic walking technique here.

If the walk takes place in an urban area on a pavement or asphalt, then fewer calories are expended than in a park area with hills and depressions. On average, you can get rid of 200-300 kcal per hour 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, 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 an ordinary walk in the park - 6.4;
with sports walking - 6.8 kcal.

3 km/h is 50 steps;
4.5 km / h is 75 steps;
6 km/h is about 100 steps.

Table of contents [Show]

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 the knee joints. Plus, it improves heart function, saturates our cells with oxygen. Everyone can walk: full and thin, old and young.

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.

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.

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.

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. The optimal time for training 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 negatively affects breathing and the cardiovascular system. There will be shortness of breath and even dizziness.

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

To work your upper 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.

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.

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 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.

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 in shape, 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 outdoors, 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.
Walking burns 400 calories per hour.

Factors that affect calorie burning:

use of an additional device (stick);
initial weight;
physical fitness 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:

Walking takes at least 60 minutes. ¾ of this time, a supply of carbohydrates is burned, 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.
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 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.
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.
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.
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.
It is best to divide the number of kilometers into morning and evening. If you walk briskly for an hour in the morning and three hours in the evening, this is ideal for active weight loss, strengthening the muscles of the press and buttocks.
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.
An important point is the right choice of clothing. 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.
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.
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 of 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 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?

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

From the point of view of common sense, such an activity should seem ineffective, but for people with extreme degrees of obesity, this kind of physical activity may be the only acceptable one.

Calorie expenditure while walking

Walking will allow people who are not fit to run due to health reasons to expend a certain amount of calories over and above normal household and production-related costs. At the same time, walking can be combined with the road to work, a store, etc. Walking should not be counted on as an indispensable attribute of losing weight and, moreover, as a guarantee of indispensable weight loss.

Walking, as a means of losing weight, should be considered only in combination with a diet., while all types of energy expenditure (basal metabolism, production, household activity and walking) should ensure that the calories consumed exceed those received from food.

At the same time, based on stable and long-term weight loss, this excess, or imbalance (sometimes called a calorie deficit), should not exceed 400 kcal for women and 500 kcal for men (due to higher muscle mass).

Then any change in physical activity (including additional walking) should entail a corresponding increase in food intake. This circumstance is usually perceived with distrust and even rejected, but these are the laws of physiology that you cannot argue with. Too much imbalance soon leads to a decrease in metabolic rate, followed by a decrease in the rate of weight loss. The result will be a lot of movement, little food, and no plumb lines.

However, walking will not be "superfluous" - large quantity food will ensure the supply of a sufficient amount of nutrients, vitamins, macro- and microelements, dietary fiber, the enzyme system will work perfectly, you will be guaranteed excellent digestion.

Burning calories while walking: how does it work?

Let's analyze what, in fact, leads to the expenditure of energy when walking. When a person lies motionless (but is awake at the same time), and yesterday's food has already been digested, energy is spent only on vital processes (the work of the heart, liver, kidneys, muscles and other organs), and the consumption is close to the level of basal metabolic rate (BMR), about 1 kcal/kg/min (meaning that for every kilogram of body weight per minute, energy expenditure is 1 kcal). At the same time, the pulse rate and respiratory rate are minimal. When a person stands up, energy consumption increases, and will exceed the GVD by 40% - additional energy is spent on pumping blood up, keeping the body in balance, etc. This is accompanied by an increase in the pulse rate by about 15 beats per minute, the frequency and depth of breathing to provide increased air oxygen requirements.

And now attention - the person brings forward one leg and transfers the weight of the body to it (takes the first step). The height of the center of gravity (CG) of a person (located at the level of the second sacral vertebra) decreases. Whoever has not forgotten school geometry remembers that the height of an isosceles triangle is always less than the length of two equal hips. In our case, the length of the base of the triangle is the length of the step, and the length of the thigh is the length of the leg. (As an extreme case, imagine a person sitting on a splits - here the CG is the lowest).

In the first approximation, the lowering of the central heating does not require energy. But when a person pulls up the second leg, at that moment the height of the CG increases, which requires work to be done against the gravity of the Earth, and you have to pay for this - with energy, i.e. calories. With a constant step length, the CG moves down/up for each cycle of walking, when moving down, the accumulated energy is spent uselessly, when moving up, energy has to be expended from the body's reserves.

You can walk at different speeds- from a walking step of 3.5-4 km/h to a brisk walk at a speed of 7-7.5 km/h, while the average walking speed is considered to be a speed of 5-5.5 km/h. With an increase in walking speed, the frequency of the step increases, and, accordingly, the energy consumption in terms of a minute or an hour. But what's interesting - the energy consumption per kilometer of the way remains practically unchanged. This is not a paradox - this follows from the above reasons for energy consumption when walking.

This ratio is violated only at very brisk walking, but very fast walking (at a speed above 7-7.5 km / h) is irrational - running at such a speed is more economical than walking in terms of a kilometer of distance. (And cycling is even more economical - there is no cyclic increase in CG, you just have to overcome friction and air resistance).

Calculate calorie consumption while walking

It is usually customary to determine how many calories are burned per hour of walking, according to the tables. Based on the foregoing, there is no special need in the tables - it is enough to know your weight and the distance traveled. Moreover, the tables will mislead you about the number of calories you are interested in. The fact is that in the tables the energy costs are given according to the results of instrumental measurements of the energy consumption of people of different weights at different walking speeds, i.e. these values include basal exchange. After walking 5 km in an hour, a person weighing 60 kg will spend about 210 kcal, while 60 kcal will be the main metabolism, and the expenditure on walking itself will be 210 - 60 = 150 (kcal). Having “counted” 210 kcal as a reward for walking, he will count the hourly exchange of 60 kcal twice - once as part of the daily exchange of 60 x 24 = 1440 kcal, and the second time for an hour of walking.

Tables of energy consumption for different types of activities were compiled for a completely different purpose than helping people lose weight.

And now the numbers for the calculation are very simple. For every kilometer of distance, a person expends an amount of energy in kilocalories while walking, numerically equal to half of his weight in kilograms. In this case, the weight should not be the one that you measure in the morning on an empty stomach and without clothes, but the actual weight while walking, in clothes, shoes and with additional weight, if you decide to make walking heavier or it happened (for example, you need to carry a backpack). So, the formula for calculating calories burned while walking:

0.5 x person's weight (kg) x distance (km) = Kcal burned

Example: A person weighing 80 kg, walking 1.5 km every morning to his place of work, expends 0.5 x 80 x 1.5 = 60 (kcal) of energy.

When walking uphill, energy consumption increases at the rate of 0.09 kcal / kg / km for each percentage of the steepness of the ascent (you saw such percentages on road signs before lifting or incline).

Example: A person overcomes the rise of 12%. When calculating calories burned, instead of the coefficient 0.5 kcal / kg / km, you should use the coefficient (0.5 + 0.09 x 12) = 1.58 (kcal / kg / km).

The level of basal metabolism mainly depends on the temperature and humidity of the air, which we do not include in the calories spent when walking. Of course, these factors affect the comfort of walking.

10,000 steps - how many calories are burned?

If you count steps with a pedometer, you can either convert steps to meters based on your stride length, or calculate the energy cost of 1000 steps, again based on energy costs per 1 km. The length of a step can be determined experimentally by walking, for example, a distance of 100 m, marked in any stadium, or the entire circle (400 m).

The stride length of a person of average height is usually 0.6-0.8 m, lower values are for slow walking, higher values for fast walking. You can also calculate the step length for your height as 41% of your height, or take it equal to 0.7 m. As a result, the formula for counting calories by the number of steps:

(Number of steps x stride length (m)) x 0.5 x person's weight (kg) = Kcal burned

Example: A man (80 kg) walked 10,000 steps on a pedometer in a day. In kilometers, this is 10,000 steps x 0.7 m = 7,000 m = 7 km. Based on a distance of 7 km and a known weight, the calorie consumption is calculated: 7 km x 0.5 x 80 kg \u003d 280 Kcal.

A little about pedometers

I must say that the pedometer, with its serviceability and accurate recording of steps, will be more accurate than calorie consumption calculators that calculate energy expenditure by heart rate. The pulse rate from walking speed depends very much on the degree of fitness of a person, which the device simply cannot know. Although the accuracy of the pedometer is also limited by ignorance of the true coefficient useful action muscles involved in walking, i.e. their ability to convert metabolic energy (from food) into physical energy. Usually this coefficient is not higher than 20-30%, the rest of the energy is converted into heat - you will be hot when walking fast.

During operation, the pedometer must be fixed in a place where it most accurately perceives movement, i.e. counts step by step, not two by one or one by two.

Usually the pedometer is fixed on the belt on the left in the middle of the thigh.

Calorie counters are built into the machines treadmill» fitness centers that can be used for walking if for some reason it is impossible to walk in a park, forest belt, etc. These counters, as a rule, require pre-setting (entering weight and age), and when walking, they take into account how many calories are burned, according to the above rule (0.5 kcal per kilogram of body weight when walking 1 km), but again plus to the resulting value of the main exchange (calculated also by weight).

Fitness bracelets and smartphones for calculating calorie consumption

Calculate calorie consumption by heart rate

At rest, lying down, the human pulse is minimal and is called the resting pulse, respectively. By doing physical work, to meet the body's increased need for oxygen, the heart begins to beat faster, and the increase in heart rate in the first approximation is proportional to the power of the work performed (at the same time, at low load, the heart rate is restrained by an increase in the volume of blood ejected by the heart into the aorta in one contraction, and only then, when the stroke volume reaches its limit, the increase in load occurs only due to an increase in heart rate).

E \u003d 0.002 x M x T x (P - PP)

where E - energy consumption in kcal, M - body weight in kg, T - walking time in minutes, PP - resting pulse, and P - pulse during movement in beats per minute. What is interesting about this formula is that it does not include the distance traveled, nor the speed, nor the steepness of the ascent - all this is taken into account by the pulse rate.

The heart rate can be measured by counting manually or with an electronic heart rate monitor, several times in the direction of travel, and take the average.

Example: A person weighing 70 kg walked a certain distance in 15 minutes, with a pulse of 90 beats / min, a resting pulse of 65 beats / min. Energy consumption is 0.002 x 70 x 15 x (90 - 65) = 52 (kcal).

Such a calculation is also approximate, since the loss of calories when walking depends on the degree of a person’s fitness (for trained people, in comparison with less trained people, doing the same work requires less heart rate increase), and the heart rate monitor is not able to evaluate it, some information is lost.

There are also online calculators that allow you to calculate how many calories are burned when walking per hour or other time. These walking calorie calculators usually require the input of weight, walking time and distance traveled, and can be based on various algorithms, since there is no single method for calculating how many calories are burned while walking for the reasons described above.