Walking is good for health. This type of physical activity is good because it is suitable for people of all ages. To fully familiarize yourself with the effectiveness of loads, you should know how many calories are burned when walking 1 km, how to exercise correctly, how to calculate speed and distance. These topical issues are discussed in this article.

Burning calories while walking

General information about walking

First, let's designate an interesting pattern: for an hour of walking, you can spend from 200 to 300 calories. Of course, the effectiveness of fat burning directly depends not only on the time spent on a walk, but also on the speed of movement. Other factors also have a direct influence, such as the presence of equipment - sticks or weights, the initial weight and physical development of the body, the nature of the movement of the hands, the characteristics of the chosen road, and age. It turns out that in order to determine the cost of calories per kilometer of the distance traveled, it is necessary to take into account all the above points.

Counting calories while walking

Calorie consumption at a weight of 60 kg

For example, you weigh about 60 kilograms. In this case, for one hour of movement at a speed of 4 km / h, about 200 calories will definitely burn. By accelerating the pace of steps to a speed of 6 km / h, you can achieve the burning of 315 calories in the same time. From 50 to 53 - that's how many calories are burned when walking 1 km with a weight of 60 kg. Be sure to use the stairs, because when going up, you can spend 5 calories per minute, and when going down - 3 calories.

Calorie consumption at a weight of 70 kg

Now we give approximate data for a body weight of 70 kilograms: 192 calories will be consumed in an hour of walking if we move at a speed of 3 km / h. By increasing the speed to 5 km / h, you can achieve the burning of 288 calories per hour. If you walk at a fast pace, about 6 km / h, then the body will lose 366 calories. It turns out that 57-64 calories are burned per hour. Using the ascent of the stairs, within a minute a person will spend 6 calories, descent - 4 calories.

Calorie consumption per kilogram of body weight

Let's take walking for an hour as a basis. Calculate how many calories you can burn per kilogram of body weight. Driving on a flat road, at a speed of 4 km / h, will give an effect - 3.2 calories. With an increase in speed to 6 km / h, 4.5 calories will burn. The fastest walking pace of 8 km / h will give the best result - 10 calories.

Climbing up an inclined road at a speed of 2 km / h, a person spends 6.4 calories per kilogram of body weight. If you walk freely in the fresh air, you can burn 6.4 calories per hour. Being engaged in sports walking, you will be able to use 6.8 calories.

Determination of walking speed by the number of steps

If you don't have speed control equipment, count your steps. When moving at a speed of 3 km / h, you will take about 50 steps in a minute. A person walking at a speed of 4.5 km / h takes about 75 steps per minute. When accelerating to 6 km / h, there are about a hundred steps per minute.

Walking: burns a lot of calories, in most cases is safe for health and helps to lose weight

Walking for health and weight loss

On average, a person daily conquers a distance of 1-10 kilometers. Strive to walk more so that you can strengthen your cardiovascular system, improve lung function and increase overall endurance. Active pastime in the fresh air helps to intensively nourish each cell with oxygen and maintain good mood. If you make an effort, you can use walking to normalize the figure by getting rid of excess fat reserves. In fact, there is no need to make an effort or set aside special time: try to replace all possible trips with a private car or public transport walking around the city - this simple measure will definitely be useful. Instead of using the escalator or elevator in buildings, go up and down on your own feet. It's good that today there are special smart bracelets and smartphone apps to help calculate walking speed and calories burned. We recommend taking this opportunity to accurately record your achievements and systematically increase the load.

Rules for efficient walking

You need to know that walking, along with other measures of weight loss and building beautiful body, incompatible with the wrong way of life. That is, until you finally and irrevocably say goodbye to nicotine addiction, alcohol consumption, eating harmful foods, constant stress, there can be no talk of good results from fitness classes. To quickly move towards beauty and health, you need an integrated approach. For getting maximum effect We suggest you learn Nordic walking with special poles, fat-burning stair walking, uphill climbing and fast cross-country walking. Experts believe that you can eat before and after walking, but you need to pause for 1-2 hours.

We believe that walking for less than an hour for weight loss is ineffective. Going on a fat-burning walk, know that the first 50 minutes of calorie consumption will not be due to body fat, but due to available carbohydrate reserves. Your body will start breaking down fat the moment your glucose reserve runs out. For this reason, long walking is more beneficial for health and weight loss. Such exercises speed up the metabolism, this effect persists for some time after walking.

A sedentary lifestyle is one of the main causes of weight gain. When a person begins to eat right and walk in the fresh air as much as possible, he has many questions about a new lifestyle. And one of them is the question of how much calories are consumed when walking.

Walking is an indispensable movement in human life. It is impossible to imagine a person who has never walked (except for disabled people with damage to the motor apparatus). However, not everyone understands the difference in the benefits of everyday walking and enhanced walking. If you move from the sofa to the refrigerator, and on weekdays from home to the office chair, you should not hope for any noticeable effect.

When you are constantly walking in the fresh air, try to move more - walking helps to reduce excess weight and keep your leg muscles toned.

burning calories

uneven terrain

Move over rough terrain as much as possible. No need to choose difficult paths with water barriers and impenetrable thickets. Different types of ground, unevenness along the way, changes in terrain, mountains and depressions - that's what you need.

Conclusion

About losing weight with a step can only be said on the positive side. This method is suitable for all groups of people. Walking in the fresh air contributes not only to weight loss, but also general strengthening organism. Follow the rules, don't overdo it early stages and you will achieve amazing results. You can calculate the calorie content according to the provided data.

. The more you walk in a day, the better. Take deliberately small detours as you walk from point A to point B. Just half an hour of walking a day is 3,500 kcal burned per week, or minus 0.5 kg.

Take care that you always carry a comfortable pair of shoes, then you can walk at any convenient opportunity.

. Leave your car a couple of blocks from the meeting point. Park in the parking lot that is furthest from the entrance to your office or supermarket. So you will take a few extra steps, and it’s easier to park the car!

. Try to take the stairs instead of using the elevator and escalator.

Why it works

Stress recedes

Losing weight is difficult if you "seize" stress. In addition, in this state, kilograms go away slowly. Daily outdoor walks great stress reliever.

you burn calories

Walking burns approximately 300 calories per hour, but you also work for the future. The fact is that walking strengthens the muscles, and the more muscle mass the more calories are burned.

Your appetite is suppressed

Physical activity of moderate intensity - walking is one of them - suppress the feeling of hunger. If, after active running, mainly carbohydrate reserves are consumed, and after a workout you may be brutally hungry, then when walking, especially for a long time, from 30 to 60 minutes, energy is drawn from fat reserves. Fats burn, you don’t want to eat - ideal for weight loss!

16,000 steps to a small waist

Most of us know that it's good for us to take 10,000 steps a day, which is great when it comes to health. However, research shows that need more steps if you want to use walking as a means to lose weight. Remember that all steps are taken into account - during walks, and when you take out the trash or go to the dining room.

The most convenient device pedometer. All your steps will be under control. In addition, as practice shows, if you use it, then “out of sports interest” you start walking even more.

Together with food, a person receives calories - energy equivalent 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 refers to moderate stress 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 you engage in race walking, 2000 kcal is burned in 30 minutes. If the walk is accompanied by loads: ups and downs from hills and hillocks, playing with animals, or just outdoor activities, 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

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:

1. The duration of the walk.
2. The intensity of the movement of the legs.
3. Movement speed.
4. Terrain for walking
5. Air temperature in the environment.
6. 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 in the fresh air has a positive effect on cells 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.

1. A typical walk at a speed of 2-3 kilometers per hour will require 200 calories for the average body.
2. 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 monitoring the heartbeat.

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 regular and is the safest method to lose weight.

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

1. During a walk, a person must walk about 10 kilometers a day.
2. The efficiency of energy costs depends entirely on the chosen pace.
3. The step should be medium and have a certain beat.
4. The walk should last at least half an hour.
5. 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.