Hiking is considered one of the safest activities. sports activities for weight loss and elimination extra pounds for those people who physically do not have enough time or opportunities due to their state of health for classes in special fitness centers and gyms.
The obvious benefit of walking is the complete elimination of various traumatization of the body, and with its help, you can get rid of not only excess fat, but also laziness, apathy and lethargy in the body, become more positive and resilient. In this review, we will take a closer look at how many calories are burned walking per hour, as well as how to walk correctly and how to increase the level of kcal consumption. But, first, let us dwell in more detail on the main advantages and benefits of walking for the human body.
It should be noted right away that walking is one of the most common types of sports training and has particular benefits for the body, as it helps to train the same groups of muscle fibers that are trained when running.
Moreover, walking helps to:
- improving the performance of the heart;
- saturation of all cells in the body with oxygen compounds;
- and also it does not have a negative effect on the joints of the knees.
Everyone will be able to walk: fat, thin, young and old. After all, many people think that losing a little extra weight would not be bad at all. But to fight extra pounds at seated life, no matter how hard you try, it’s still hard, and not everyone can start actively playing sports. But everyone can take a walk after a hard day's work.
The number of calories burned while walking
Undoubtedly, in order to burn a certain number of kilocalories, a simple walk to the hospital or the store will not be enough.
Calorie consumption when walking, its level and quantity depends directly on the following aspects:
- from body weight;
- the presence or absence of additional weighting agents;
- age group;
- pace and speed;
- the duration of the workout;
- the relief of the path, it can be an ordinary flat road, or a more difficult path uphill;
- hand movement activity.
It is clear that if you walk at a fast pace, then the level of calories burned will be higher than when walking at a slow pace. At the same time, walking workouts will be more effective if they are carried out on clean air in the forest zone, it can be not only a forest, but also a park. The presence of certain bumps on the trail increases the load, but how many calories are spent walking 1 km? In an hour, you can get rid of 200 to 300 kilocalories. That indicator, indicating the amount of energy spent, can be calculated independently using the following table, indicating the number of calories burned per kilogram of a person's weight when walking per hour:
There is a more convenient table according to which you can determine how much energy is spent depending on body weight and walking speed:
| Speed indicator / body weight | 50 kg | 55kg | 60kg | 65kg | 70kg | 75kg | 80kg | 85kg | 90kg |
| 3 km/h | 127 | 139 | 150 | 162 | 174 | 186 | 201 | 212 | 226 |
| 4 km/h | 160 | 177 | 192 | 209 | 223 | 240 | 256 | 272 | 288 |
| 5 km/h | 184 | 202 | 221 | 239 | 258 | 276 | 295 | 313 | 331 |
| 6 km/h | 216 | 238 | 262 | 283 | 304 | 327 | 348 | 369 | 392 |
| 7 km/h | 290 | 321 | 351 | 378 | 409 | 439 | 467 | 496 | 526 |
| 8 km/h | 375 | 410 | 449 | 488 | 524 | 563 | 598 | 636 | 673 |
| 9 km/h | 480 | 530 | 577 | 625 | 674 | 722 | 769 | 818 | 866 |
That is, for example, having a weight of 60 kg, if you walk for at least an hour with average speed at 5 km / h, you can easily get rid of 221 calories. Making such calculations is not as convenient as it seems at first glance, since it is necessary to correctly calculate the walking speed. To accurately calculate the speed, you need to know exactly how many kilometers have been traveled. And if the path is not known, then the speed will be problematic to determine.
You can count how many steps are taken in 60 seconds, but then the training will turn into solid mathematics, which will soon get bored. Proponents of this type of training recommend purchasing special devices called pedometers. You just put them on your hand like a bracelet and start walking, at the end of the workout, the device accurately gives the number of steps that were taken all the way.
How to walk
It is not recommended to abruptly start walking at a fast pace and for a long period of time, especially for people who do not young age with a weight clearly exceeding 60 kilograms. You need to start walking at a slow pace for an hour, until the body gets used to this type of walk. After that, you need to gradually increase the pace for 5 minutes, the next time for 10, and so on until the pace of walking increases to the average parameter within an hour. And in order to increase the number of calories burned, it is recommended to walk at an even faster pace for a longer period of time.
Please note: The main rule, which should not be forgotten, is that you need to walk for at least an hour, since excess fats begin to burn only after 40 minutes of intense training.
Moreover, after eating food should not be exercised. by the most optimum time for walking is considered an hour after the meal. And after the end of the workout, you should not eat food, it is better to limit yourself to a glass of water or a snack with an apple. When walking, it is very important to maintain the rhythm of the correct respiratory act, in which you need to inhale through your nose and exhale through your mouth. It is necessary to completely give up the habit of smoking, as this has a negative effect on the entire respiratory system and reduces the efficiency of the heart and blood vessels.
Ways to Increase Calorie Burning
There are several methods that allow you to increase the level of load, with which you can completely adjust the entire figure, tighten your stomach and pump up your ass.
Wave with hands
For effective elaboration muscle fibers in the upper body, it is recommended to wave your arms, which will help you walk faster and increase the load. To do this, you need to bend your hands in elbow joint up to an angle of 90 degrees and make fast amplitude oscillations with them.
Apply useful weighting agents
Additional weight will increase the load and increase the intensity of burning excess fat. It is important to remember that special weights for the legs and wrists are not recommended, as this can negatively affect posture and contribute to a change in gait. As additional weight, it is better to use a backpack, and for proper weight distribution, it is recommended to fill the backpack with sand or water.
Walk with sticks
Nordic walking is considered one of the most effective methods increasing the number of calories burned. It can be used by anyone, at any age and with any level. physical training, having appreciated how effective this sport is and having received from this incredible results. Up to 90 percent is used during Nordic walking muscle mass throughout the body, and calories are lost 46 percent more than with regular training.
With the help of sticks, the level of load on the following parts of the body is reduced:
- ankle joint;
- knees;
- as well as in the area of the hip joints.
This method of walking is considered the most effective, since the load on the legs increases instantly and significantly, plus they are connected to the general work of the whole organism. muscle fibers upper back and arms.
Treadmill
The most optimal alternative to street walks is a treadmill. The average speed of an ordinary person reaches 4-5 km. per hour, so to increase the level of calories burned, it is recommended to increase the pace of walking on the track to 6.5 km. at one o'clock. With an increase in pace, energy consumption increases by almost 3 times.
Walk on uneven terrain
If you walk on uneven surfaces, in the form of grass, trails, snow, sand, or gravel, calorie consumption will increase at least twice. You can also walk at an average pace along the ladders or along mountain paths. And walking backwards will help to make better posture, tighten the ass and pump up the calf muscle fibers. Do not forget about proper nutrition, since it is a balanced diet in combination with sports training will contribute to the maximum efficient combustion excess fat and prevent its re-gain.
Maintenance physical form through daily walks does not require any training experience and can be performed 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
Known to lose quickly excess weight you can go 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.
If the body asks or requires regular training, you want to have more physical activity, but you can’t or don’t like running, cycling or going to the gym, there is a good way out - ordinary walking. Walking is not only a pleasant pastime that provides good mood and the release of endorphins effective method weight loss. Provided that you will walk at a fast pace, and not walking or shopping. How many calories does walking burn? All lovers of fast walking want to know the answer to this question, and we will voice it in this article.
How many calories do we lose when walking
An hour of walking how many calories burns depends on what kind of walking - at what speed to make a promenade and a number of other factors. How many calories you can burn while walking is affected by:
- The presence or absence of equipment - sticks for Nordic walking, weights, dumbbells
- Athlete weight
- Physical training
- Walking pace
- Walk type
- Lesson duration
- Terrain or type of road - more calories are consumed when we walk on uneven terrain, uphill, in the forest
- Hand movement intensity
- Clothes (than more weight it is the athlete's clothing, the greater the energy consumption)
How many calories do people burn while walking? On average, from 177 to 700 kcal, depending on the pace and type of walking. These figures are approximate, calculated for a person weighing 70 kilograms. The more weight a person has, the more calories are burned during physical activity.
Walking types:
- Slow walking is about 2 km/h, so few calories are expended, about 177 per hour. A person takes approximately 70 steps per minute.
- Walking at an average pace, at a speed of 4 kilometers per hour. This is the usual pace of walking - this is how we walk when we are in a little hurry. We make at the same time 100-140 steps per minute. We cover a kilometer in 15 minutes
- Race walking - approximate speed 5-10 km/h, arms bent at the elbows at an angle of 90 degrees - a mandatory attribute of race walking. The athlete's heel first touches the ground, and then the toe. The legs do not bend during sports walking, the main load on the muscles of the thighs and calves. An athlete walks one kilometer in 8 minutes, making approximately 140 steps per minute.
- Fast walking is carried out at a speed of 7 km / h, or 8 km / h, which is almost running, but you should not switch to running
- Walking backwards - improves posture, a sense of balance, strengthens the muscles of the back, buttocks, calves. Moreover, walking backwards develops a person's peripheral vision and even thinking.
- Walking on stairs, or uphill with a slope of 15 degrees. Burns a lot of calories, but it is better to pick up a ladder on the street. Being engaged in dirty, stuffy entrances, you should not expect much benefit.
- Nordic walking with sticks - especially popular view physical activity in the modern world. It can be done by people of all ages. Sticks are selected based on the growth of the athlete. It is believed that Nordic walking burns 45% more calories than regular walking. This sport will help you get rid of 3 kilograms per month
- Skiing also burns a lot of calories. Especially if a person builds a ski track for himself, and does not ride on a knurled
- Walking with tight buttocks
How much energy is expended in walking
This sport burns a lot of calories - up to 400 units in one hour. You need to go straight, without whirling, taking small but frequent steps. Do not forget to bend your elbows and tighten your buttocks. The pace can be different, but mostly they walk at a speed of 4 to 8 km / h.
More calories will be burned if the feet are kept in good shape all the time, without relaxing them even when climbing uphill. In race walking, you need to walk without swinging your hips, and keep your spine in a straight position.
You need to start with ten minutes of training, gradually bringing classes to 45 minutes a day.
How many calories are burned while brisk walking
It is believed that when walking fast at a speed of 8 km / h, 10 kilocalories are consumed per 1 kg of human weight. Thus, for our hypothetical athlete weighing 70 kilograms, an hour brisk walking burns 700 calories.
In that case, how many calories does vigorous walking burn? Walking at a speed of 5-7 km / h will help burn approximately 5 kcal per 1 kg of body weight per hour. A person weighing 70 kg will use up 350 kcal per hour in this case.
How many calories does Nordic walking burn per hour
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If on a hot summer day you see a man on the street with ski poles in your hands, do not be afraid: this is not a mirage, not sunstroke and not even a collective hallucination. You see in front of you a person who takes care of his health and strives for a good figure.
Nordic walking uses 90% of the human muscles, including the abdominal muscles, abdominals, buttocks, thighs, back, chest and arms. A person has to actively "work" not only with his feet, as in ordinary walking, but also with his hands. Walking sticks help push off the ground and act as a weighting agent at the same time. By the way, the weight of Nordic walking sticks is taken into account when calculating calories burned. If the “net” weight of a person is 70 kilograms, both the weight of clothing and the weight of all equipment are added. Such sticks, depending on the material of the product and the purpose (for athletes, children, the elderly), have a weight of 550 grams. Sticks are also chosen based on their height.
A huge plus of Nordic walking is that it has practically no contraindications, unlike, for example, running or brisk walking. You can train people of different ages and different, even very large, weight.
Nordic walking burns approximately 500 to 700 kcal in one hour. Of course, the speed of movement is also of great importance here, the most effective will be interval training. By the way, any walking in the cold contributes to an even more active consumption of "eaten" calories.
You need to start training at a speed of 5 km / h, after 20 minutes the speed must be increased to 7 kilometers per hour. After 10 minutes, again return to 5 kilometers per hour, after 20 minutes again 7 kilometers per hour. And so on in a circle, while there is time, strength and desire.
The first workouts should not be long, at first it is necessary to master the technique of Nordic walking at a slow pace. But if you constantly walk at a low speed, you should not expect a big weight loss.
How many calories burn when walking up the stairs
Regular walking up the stairs is also good way lose weight. For an hour of training, a person weighing 70 kg can burn up to 1500 kcal! Moreover, you will burn more calories if you honestly step on each step, and not jump over one. This type of walking trains a large number of muscles: from the buttocks and thighs to the abdomen and back. Start your workout with a 10 minute session. By the way, at the same time, you can spend as many calories as you burn during an hour of fitness. However, in order for the effect to not be long in coming, regular 25-minute workouts are necessary. When long exercises become a habit and get bored, you can take dumbbells for weighting in your hands.
Unlike normal walking, or Scandinavian walking, walking up the stairs has many contraindications.
Other types of walking
Skiing is a good way to get rid of extra pounds. How many calories does skiing burn? With a person weighing 70 kilograms, skiing will help to spend 470 kcal, and downhill- 274 kcal.
Treadmill will help in the event that the weather is bad outside, or you are embarrassed to practice in front of strangers. Indeed, on this simulator, despite the name, you can not only run, but also walk at any pace. To lose weight, you need to walk at a speed of 5 to 7 kilometers per hour. The treadmill is also good because you can select the desired mode: walk on a flat “road” or “mountain”. How many calories does walking on a treadmill burn? Up to 400 kcal at a fast pace.
If there is no treadmill, slush outside the window and no desire to go out, it will be interesting to find out how many calories walking in place burns. On the Web, you can find information that this type of physical activity can burn 700 kcal per hour of exercise with a weight of 70 kg. But for fans of home workouts, such high rates are very doubtful. Heart rate monitors and other measuring devices give out more modest information: from 400 to 500 kcal per hour with a weight of 70 kilograms.
How many calories does walking burn
How many calories can you burn in an hour of walking, we already understood. And what indicators are typical for the distance traveled?
Many beginners are interested in the question of how many kilometers of walking burn calories. To make it easier to assimilate the information, we will provide the data in the table:
In any calculations, it is important not to forget that how many calories a person burns per hour of walking, or per kilometer, depends on the pace. When walking slowly, energy will be spent slightly.
To be healthy and stay in good shape, a person needs to walk 10 kilometers a day. To lose weight, you need to walk even more. The effect will be regular classes duration 70 minutes. After all, for burning not just calories, but fats, it is necessary to have a long load at an average or fast pace.
Together with food, a person receives calories - the energy equivalent of life force. It is on them that all the food consumed during the day is broken down. Then the energy goes to the necessary things.
Each, even the simplest action, forces the body to spend from 10 kcal / hour. When a person sleeps, he also consumes energy: 50-60 kcal / hour. It goes to the work of the brain and internal organs.
The most intense calorie consumption occurs when a person is engaged in heavy physical labor and active species sports. Walking is related to moderate loads on the body, so doctors recommend it to all those who, for various reasons, cannot withstand difficult workouts.
Gradual weight loss begins when a person walks at least 10,000 steps a day. The weight of a pedestrian is also important, the larger it is, the more calories are burned and the person loses weight.
For a healing effect, you need to walk 6-8 km a day and do it constantly.
With a simple walk at a calm pace, you can spend from 50 kcal for 2 hours. If doing race walking, burns 2000 kcal in 30 minutes. If the walk is accompanied by loads: climbs and descents from hills and hillocks, playing with animals or just active recreation, you will spend from 200 to 250 kcal / hour.
You can burn up to 800 kcal / hour as you go up and down the stairs if you refuse to use the elevator. If you make such a load daily, but natural, you can lose weight and support the cardiovascular and respiratory systems.
You should not be overly zealous with such training, you can seriously imprison, moderation must be observed. A walk with pets is also useful, it takes from 280 kcal / hour.
Simple housework, chores in the kitchen, for example, burn from 50 kcal per hour. Washing dishes, cooking and vacuuming contribute to calorie loss in women. This is the easiest way to get rid of overweight without going to the gym.
In total, working at home, you can burn up to 500 kcal per day.
Very useful and sports associated with intense, varied walking and running. Skating and skiing, you can lose up to 800 kcal per hour, and jogging will take up to 600 kcal/hour.
Swimming in the pool gives a good healing effect. Although it does not apply to walking or running, it contributes to the constant burning of calories and strengthening the whole body. Swimming spends from 500 kcal / hour.
Walking is useful for many diseases, since the load during it can be adjusted independently. If you want to get used to walking, you need to start in stages, from 15-30 minutes a day.
Walking is better in the fresh air, in the park or just away from the roads. Gradually, you need to increase the amount of time for walking up to 30-40 minutes. And then, when you get a taste, bring it up to 1 hour daily.
At first, your legs will ache, but after a week or two everything will fall into place and walking will begin to give you pleasure. Muscles will tighten, a more intense metabolism and saturation of tissues with oxygen will bring a new, healthier feeling of being. The main thing is to make walking daily, then
Everyone knows that walking, like other types of daily human activity, requires certain energy costs. Calorie consumption during walking depends on the type and intensity, as well as on the speed of movement of a person. If we consider how many calories are burned when walking normally or slowly, then this figure is the smallest and is only 250 kcal per hour. When walking fast, calories are burned much more intensively, especially if you climb stairs - from 540 to 740 kcal per hour. Naturally, climbing stairs for an hour is not an easy task, so you should start walking in order to lose weight from 15 minutes, gradually increasing the load and time.
In addition, there is also a healthy brisk walk at a speed of 5-6 km / h, which helps to burn about 300-380 calories per hour of walking. Can also be combined different kinds walking, for example, climbing stairs with brisk walking. In this case, you will be able to burn about 450 kcal. If we talk about calorie consumption during sports walking, during which almost all muscle groups are involved, then this figure is about 420 kcal per hour.
Remember that you can engage in race walking only after appropriate physical preparation and warm-up, as well as consultation with a doctor, since such a load may be contraindicated for your body. All data on how many calories are spent when walking are approximate, since they depend on the time and intensity of the walk in each individual case.
How many calories are spent walking? Which walk is the most efficient?
As we have already found out, how many calories are burned when walking depends on the type of walking itself, as well as on the individual characteristics of a person: his weight and speed of movement. The more weight and the higher the speed of movement, the more calories per hour of walking your body can burn. If the speed of movement is about 3-4 km / h, then it is considered an ordinary slow walk. If it reaches 5 km / h, then this is an approximate average walking speed, and movement exceeding the speed of 6 km / h is already fast walking.
Most calories are burned when walking fast. On average, this figure is at least 400-500 kcal / hour. If you have data on how many calories are burned when walking, then you can not only calculate the speed and time of a walking workout, but also lose weight well. And if you also use various weighting agents, then positive effect when getting rid of excess calories will be obvious. Therefore, the most effective is considered fast walking up the stairs with extra weight in the hands.
Here it is very important to know the measure and correctly distribute the load, so you need to start right away not with long hikes in the mountains, but with a daily walk in the park. And for those who love outdoor activities and at the same time want to lose weight, walking on rough terrain with climbs to the mountains along a certain route is recommended, which is considered an analogue of walking up the stairs.
How many calories can you burn while walking up the stairs? Benefits of walking
To determine the calorie consumption when walking up the stairs, you need to know the person's weight. Scientists have found that when climbing up the stairs, a person spends 0.14 kcal per 1 kilogram of weight, and when descending - 0.10 kcal. In order to make walking up the stairs more effective, you need to train for at least 25 minutes, which is about 16-18 descents and ascents with an average heart rate of about 140-150 beats / minute.
It is very important that you do not skip steps when walking, because this involves certain muscle groups that must certainly work. In addition to the fact that walking on the stairs helps to reduce body fat and improve the condition of the legs, it perfectly tones the body and helps to normalize work. of cardio-vascular system increasing the endurance of the body. For a month of such walking, you can reduce the waist by several centimeters, as well as increase the volume of the lungs, normalizing breathing, thereby getting rid of shortness of breath.
However, if you have pressure problems, then you should be careful when climbing stairs, because this species Walking puts more stress on the heart. For training, use any stairwell 4-5 flights long. Before starting, do not forget about the obligatory warm-up for the joints of the legs. Alternate the pace and intensity of walking, take your time when descending, and when you feel severe fatigue in the muscles, be sure to stop for a few seconds in order to rest. The resulting pain in the legs is normal, as they mean that the body is receiving the right load.
How many calories are burned when walking at a fast pace?
Fast walking is rightfully considered one of the most natural and safe aerobic exercise on the body. In order to avoid health problems, it is necessary to take at least an hour's walk every day. Scientists have found that brisk walking burns about the same amount of calories per hour of training as aerobics in the gym - about 450 kcal. In addition, the main advantage of brisk walking is Fresh air, which you breathe during training, tempering and strengthening the body.
Before the beginning health walking choose a suitable route, which will include from 3 to 10 km of territory, both on flat and rough terrain. You can also purchase a heart rate monitor or special sport watch to help you control your heart rate while walking.
Always start with a leisurely walk, gradually increasing the distance of steps, speed and pace, helping yourself and swinging your arms to the beat. Always walk straight, straightening your shoulders and not tilting your body forward. Remember that regular walks at least 3 times a week will help you burn enough calories to always be in shape.
