Today it is necessary to be fit, vigorous and beautiful. Young people again go to the gym, many begin to run 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 running an untrained body can not stand it, especially if there is a certain amount of extra pounds. An alternative could be a simple walk. Today we want to analyze in detail how many calories a walking burns . 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 fat burning. Now imagine that a person has not five, but twenty-five extra pounds. Will it be easy for him to run? Of course not. That is why we decided today to dispel myths and tell how many calories walking burns.
If you 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 to the lane. Walking, on the contrary, will not do much harm, it will only improve the functioning of the heart and lungs and make the figure more elegant. This is the most environmentally friendly form of sports. We can walk a dozen kilometers a day and not even notice it. Fatigue appears only with intensive walking, or when it is performed without preparation.
How to calculate the fuel consumption?
Like a machine, the body has certain costs for the biological processes taking place inside. The more intense the load, the higher the flow. You can give approximate numbers of how many calories walking burns. In one hour of walking, you can burn from 200 to 300 calories. But do not take this indicator as an axiom. The effectiveness of walking will be affected by your age and state of health, initial weight, metabolism and duration of the walk. In addition, the diet is very important. Nutrition will be a key factor if you want to lose weight. Chips and pastries give as many calories as you can’t burn, even if you walk all day.
External conditions
Speaking about how many calories a walk burns, it should be noted that this also depends on the area on which you have to move. If you comfortably walk on a flat, asphalt road, you will lose much less calories than if you walk through a forest with a bumpy topography. And to make the walk more effective, take an active dog with you. Then the costs for a similar time will increase several times.
Exact numbers
Walking is an ideal way for those who have just stepped on the path of health. At this moment, you should not load yourself excessively with physical loads, since there is a great risk of breaking loose. But going out for a walk is very useful, especially when the whole family sits down to dinner. How to calculate how much you spend calories? We will give you the most accurate formulas, using which you will definitely understand what your walk will result in.
- Walking on a flat road. On average, the speed in this case can be 4 km / h. It is not too fast and tiring, but tangible. So, in an hour you spend 3.2 Kcal for every kilogram of weight. If your weight is 100 kg, then the flow will be 320 Kcal. With one ice cream you will more than compensate for the loss, so watch your diet.
- Let's see how fast walking affects the beauty of a 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.
- 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, the sea coast, sand) allows you to spend about 6.4 Kcal per kilogram.
How to calculate your own speed?
This is nothing complicated: knowing a simple formula, you can always calculate your speed. This will help to turn brisk walking into something more real abstract. How many calories you burn is easy to figure out 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 very well expect a loss of 10 Kcal for every kilogram of weight. This is an impressive figure, given that not every training in the gym will give you such a result.
Why do you need to count?
Knowing what gives 1 hour of walking, how many calories burns such a simple exercise, you will stop looking for excuses, so as not to go to the gym. You do not need to look for time and money for this - just go out into the yard and perform simple movements. Knowing the above formulas, you can easily calculate the walking time to create a negative energy balance. In principle, speed can also be determined by eye. If you go walking, then your speed is 3-4 km per hour. The average walking pace is already 5 km per hour.
Basic Rules
They must be strictly observed. Even knowing how many calories a 1 km walk burns, we will greatly limit this result and reduce the effect to no interruption of walking after 30-40 minutes.
- Walking must necessarily last at least an hour. In the first 40 minutes, energy will be consumed from carbohydrate reserves, which have not yet had time to turn into fat.
- Meals should also follow a specific schedule. It is best to go for a walk a few hours after you have eaten. But after a walk it is more advisable to refrain from eating. In extreme cases, allow yourself a slight snack. A full meal should not be earlier than 2 hours after training, and in this case, after a walk.
Some walking tricks
Thus, we have already found out that the most useful is intensive walking. How many calories this exercise burns is also understandable, now you can calculate the necessary load for yourself. However, this business has its own secrets, which are very important for everyone who wants to effectively reduce weight.
- The less you weigh, the less will be the loss, this applies to children, so they can run as long as they like, but they do not face exhaustion.
- The taller the person, the more he will spend calories. This is easy to explain: the fact is that a tall person takes more steps than a short one.
- The longer the walk, the better the result, so try to allocate at least an hour to it.
- To burn more calories, it is better to go up. And you do not need to look for a mountain and a hill. It is enough to go up to the 9th floor, then go down the elevator and do everything again. When moving up, you will lose 1,300 Kcal per hour. A great figure, and the gym will be less effective in this regard.
Start training
If you are inspired by the idea of starting to walk, then first of all you need to remember that this is a serious physical exertion, for which you must definitely prepare. That is, first of all, you need to do a warm-up so as not to injure yourself. The first training should not exceed 25 minutes. Gradually, the load can be increased, but be sure to focus on the state of your health. If you feel pain, there is severe shortness of breath, dizziness, then you need to interrupt the lesson and consult a doctor.
We calculate the diet
This is the second important issue that you need to consider before you go in for sports. Why do you want to spend calories? Likely to lose weight, that is, to reduce body fat. Therefore, a calorie counter will be a must. This is a regular notebook or a special program in which you add everything you ate during the day. The average rate per day is 1800-2000 kcal. To lose weight, you need to create a calorie deficit.
It is this function that walking performs. If you consume 1,800 Kcal, and burned 500 Kcal in an hour of walking, then you will steadily reduce your weight by reducing fat reserves. If calorie intake is 2,500 Kcal per day, then walking will allow you to maintain a stable weight, that is, not get better. And in the case of eating fatty and sweet foods, when the calorie intake of 3,000 Kcal and above, you will steadily gain weight, despite walking. A calorie counter helps evaluate your diet. It is recommended that you simply enter your real data for a week. After that, build a schedule, evaluate the results and rebuild your diet in such a way as to leave more healthy and less high-calorie food.