How many calories burns brisk walking 30 minutes. Walking and Calories

Losing weight with walking is the easiest and most affordable way. Not everyone has the time and opportunity to visit gyms. And to “carve out” a little time for walking is within the power of anyone. How many calories are burned when walking and how effective this method will be discussed in this article.

How many calories are spent walking

Any movement of a person is accompanied by physical effort, muscle tension and energy costs. When walking, almost the same muscle groups are involved as when running. A number of factors affect how many calories are burned on foot.

  • intensity;
  • speed;
  • surface relief for a walk;
  • body weight, age;
  • the presence of weighting materials, additional equipment.

With an unhurried walk, calories will be spent significantly less than with fast walking. At a speed of 3 km / h, calories from 130 to 220 are spent. Lower energy costs are typical for people with a small body weight. The greater the weight of the “walker”, the more it burns calories.

Calories are burned much more intensively while walking on uneven surfaces, on stairs. During walks in the forest, more calories are spent due to overcoming bumps on the road, stepping over bumps, pits. When climbing stairs, calories from 500 to 700 per hour are burned. Therefore, there is a reason to abandon elevators and escalators.

In order not to bother calculating how many calories are burned during a walk, you can focus on an average figure of 200 units per hour.

How to increase calorie consumption while walking

There are several ways to increase walking efficiency and spend more calories.

1.The most effective way is to increase the pace. During a walk at a slow pace, you can burn only 100 calories. Slightly adding speed at an average pace, the number of calories burned doubles. But this does not mean that on the first day of work out you need to go at a speed of 7-9 km / h, bring yourself to exhaustion, the appearance of shortness of breath, muscle pain. The pace needs to be increased gradually, without fanaticism.

2.Increase speed by increasing the number of steps, and not due to length. The optimal norm for those who want to lose weight is 100-110 steps per minute.

3.To eliminate the fat layer, the duration of workout should be at least 30-40 minutes. It is believed that fat begins to burn only 40 minutes after the start.

4.Active hand movements will help increase calorie consumption when walking.

5.Weighting agents, such as 1 kg dumbbells or a heavy backpack on their backs, increase calorie burning.

6.The winter period is not a reason to walk away from walks. In cold weather, more calories are burned, because the body has to expend energy and to warm. In addition, walking in the snow requires almost 2 times more energy costs than on a flat surface.

How much energy is spent while walking with sticks

When walking with Scandinavian sticks, most of the muscles of the body are involved and consumption increases by almost 50% compared to normal. At the same time, thanks to the sticks, the load on the spine, knee and hip joints decreases, and the load on the muscles of the legs, hands, upper back increases. Walking with sticks is also called Finnish, Norwegian.

How much is burned during training depends on time and intensity. You can spend between 500 and 700 calories per hour of Finnish walking. For health and weight loss, it is recommended to exercise at least 3 times a week. You can start with classes lasting 20 minutes and at a slow pace, gradually increasing walking time and speed.

How much energy is spent per week

If you take daily two-hour walks, abandon the elevator and climb the stairs on foot, it is quite possible to burn 2000 kcal per week, which is comparable to one fasting fasting day or 200 g of subcutaneous fat. Very tempting prospect, isn’t it? But this is not all the advantages of walking.

The benefits of walking.

1.A simple and safe way to lose weight. The risk of injury, damage to ligaments, fractures is almost zero.

2.If there are no medical contraindications, suitable for any age.

3.It does not require financial costs, unless there is a desire to take walks in a new tracksuit or acquire additional equipment. In other cases, walking can save on public transport.

4.As a rule, they walk in the fresh air. Cells are enriched with oxygen, which will positively affect the complexion and appearance.

5.While walking, posture improves, buttock muscles, abdominal muscles are tightened.

6.Endurance increases, the work of the lungs, heart improves.

The main rules of walking for weight loss

In order to achieve the desired result, namely weight loss, you need to follow a few simple rules.

1.Find a worthy motivation for your action.

2.Engaged in walking in the fresh air.

3.The regularity of exercising is a major success factor. It is best to take hiking daily. Only a hurricane, snowfall, heavy wind, rain can become a serious reason to stay at home.

4.Find a companion for walking. Of course, you can walk alone, but as practice shows, doing it in the company of associates is much more fun and will not let you fly again.

5.Monitor your breathing and give up such a addiction as smoking.

6.Increase the pace of the load gradually. You can start with hour walks at a leisurely pace. Then in the last five minutes, increase the pace, the next day – in the last 10 minutes. Thus, the speed will gradually increase.

7.Shoes should be of high quality and comfortable.

8.Do not eat within an hour after exercise. The only thing you can treat yourself to is an apple or a banana smoothie. During the walk, water is allowed.

9.Finish your workout in measured steps to normalize your heart rate.

Running is not the only track and field discipline that helps maintain good health. More and more people prefer walking. Walking is different from usual speed, special technique, as well as the length and frequency of steps. And its difference from running is that at any time at least one leg is in contact with the floor (there is no flight phase). Let’s find out how to do walking properly and find out how effective this sport is.

Types of Walking

You can walk in different ways: slowly walk along the promenade, rush to work and knock everything in its path or even engage in sports discipline. But walking race itself can also be divided into several subcategories:

  • Normal walking. The main thing is to work with your hands correctly. They should bend like athletes. The speed of movement reaches 7-8 kilometers per hour.
  • An accelerated view of sports walking. Speed ​​can reach 12-14 kilometers per hour. Only professional athletes can walk this way. To achieve this pace, you will have to practice a lot.
  • Nordic walking. In the middle of the last century, Finnish skiers invented a new way to keep fit during the offseason at a high level. Later it turned out that their method is effective for rehabilitation after severe physical injuries. And in the nineties it became a popular sport. Its essence is the use of two ski-like poles. Thanks to this, up to 90% of the human muscles are simultaneously loaded, and calories are burned 20% -25% faster.

Athletics offers us a choice of 2 popular disciplines for aerobic exercise – it is running and brisk walking. And choosing which one is better is not so simple. Both disciplines help strengthen the respiratory and circulatory systems, joints of the legs, develop endurance and lose weight. It is best to experience both disciplines and choose the one that you prefer. What are the main features of sports walking?

  • Increased travel speed.
  • The frequency of steps is from 130 to 200 (and higher) per minute.
  • The length of one step when walking is 90-100 cm. For athletes – up to 120 cm.
  • Until the free leg is carried through the vertical, the supporting leg does not bend at the knee.
  • The pelvis constantly makes movements around the vertical axis.
  • Intense hand movement.

It is known that ordinary walking is ineffective as an aerobic load and a method of combating excess weight: calories begin to be burned intensively only after 2-3 hours. Therefore, it is better to try sports walking. The main thing is to master the technique of movements correctly. The basic rules are as follows:

  • The contact of the feet with the ground should be continuous. You need to step to the ground until the other foot comes off it.
  • The front leg should not bend until the free leg is level with it in the vertical plane.
  • Movement must be fast and swift.
  • Hands should be bent at the elbows to a right angle and work intensively back and forth. This will help increase the speed of movement.

Mastering this technique to perfection will require a considerable amount of effort. It is interesting that even professional athletes are often disqualified by judges from competitions for violations. Always make sure that the technique is performed correctly by you, only then what you do can be called walking! Let’s find out about the recommendations of specialists. They will help you master the basic skills, hone them to perfection and achieve amazing effectiveness of exercises:

  • The most important role in the classroom is played by proper breathing. Breathe deeply and measuredly, the rhythm of breathing should coincide with the rhythm of steps. And in no case do not start breathing through your mouth, feeling tired, it will only take away your remaining strength.
  • It is important to monitor compliance with proper posture. The body can not be excessively strained and dramatically change its position. Keep the body straight; avoid tilting.
  • To improve your walking technique, consult a professional instructor or read the relevant literature.
  • Do not lift off the ground with two legs at the same time for a split second, otherwise walking will become a run. To increase speed, use sweeping hand movements and swing the pelvis, as athletes do. Remember: steps should be uniform, and repulsion from the ground strong.
  • If you suffer from diseases of the cardiovascular, respiratory systems or have not been involved in sports before, be sure to consult a doctor before starting work out. It is important.
  • Before a workout, take a few minutes to warm up. Warm up and stretch the muscles, especially those that are actively involved during sports walking. Repeat stretching and after the end of the lesson, having previously waited until breathing and heartbeat have calmed down. This will help consolidate the effect.
  • Remember safety. Exercise in safe places (parks, squares) and do not subject your body to excessive loads, risking personal injury. Increase the load gradually. If you are forced to walk along the roadway, dress in bright, noticeable clothing. Fans of evening walks are advised to tie a reflective tape or use clothing with an appropriate insert.
  • Challenge yourself. Noting the progress in the exercises – speed up the pace, take wider steps. Walk long distances. The health benefits will be greater, and you can feel like a winner.
  • Avoid dehydration will help a glass of water drunk a quarter of an hour before training.
  • To accurately measure the distance traveled, use a pedometer. But keep in mind that showing accurate results when walking on a flat surface, he may be mistaken when walking along the hills. Regardless of your desire, the step length varies.
  • Special weighting materials will help increase the intensity of exercise. They can be Nordic walking sticks, small hand dumbbells, vests with extra weight. The heart rate and the rate of burning fat due to their use increases. True, the risk of getting injured in the joints is also growing. Be careful.

Clothing and shoes for training

It is very important to choose the right shoes for the training. Pay attention to the shock absorption of the sole: in the heel it should be reinforced. For walking on unpaved surfaces (in a park or forest), average depreciation is allowed. If you practice on the asphalt (for joints this is worse) – the depreciation should be maximum.

Experts recommend shoes with high sneakers that completely hide the ankle joint and are securely fixed with lacing. Special shoes for jogging and lightweight sneakers with hard rubber soles are suitable. The sole should not be thin, and the heel should be raised by 5-10 mm in comparison with it. It’s good if the shoe material is breathable. This characteristic has leather and a mesh of nylon. With regular exercise, change shoes twice a year.

Training clothes should be weather-friendly and a little lighter than those adopted for that temperature. When it is cold outside – put on a few layers of light clothing – the heat will be held better than when putting on one or two layers of clothing is warm. Remember that clothes should not hamper movement. Do not forget about the thin wool cap, which protects the head from hypothermia.

In summer or when practicing indoors, you can wear a T-shirt and comfortable shorts. It is imperative to wear natural cotton socks of large thickness on the legs, designed for sports. Finally, a little advice for girls: it is most convenient to go in for sports walking in a supportive bra for sports.

Distance selection

So that walking do not harm the body, but rather improve your health, it is important to choose the optimal load. It is individual for everyone. According to experts, a good load for men is 56 kilometers traveled per week, for women – 49 kilometers. Watch your breathing: the inhalation while walking is shorter than the exhale, then the lungs are better ventilated with air.

Do not pursue record distances to the detriment of health. Listen to the body – and learn to understand when to stop. If you, after walking the first kilometer, feel slight fatigue – the pace can be considered optimal. If you choke a little, slow down. When it starts tingling in the side, switch to calm walking, and then stop to rest for a few minutes.

Walking speed

While the speed of normal walking is approximately 5 km / h, when walking it increases to 8-9 km / h. N, and professional athletes in competitions sometimes accelerate to 16 km / h. If you exercise for health – do not try to achieve this pace. A great achievement will be a speed of 10-11 km / h, then the heart rate will be equal to 120-140 beats per minute.

Just the heart rate is a factor determining the required level of load on the body during walking. To determine the number of heart beats per minute – measure the heart rate for 10 seconds and multiply by 6. It is important that the heart rate does not fall below the rate at which the load ceases to be aerobic. We list the lower limits of the heart rate per minute for aerobic exercise:

  • 20 years – 135 hits.
  • 30 years – 130 hits.
  • 40 years – 125 hits.
  • 50 years – 119 hits.
  • 60 years – 111 hits.
  • 70 years and more – 106 hits.

Walking as a way to lose weight

Brisk walking supports the toned muscles of the abs, legs and buttocks, improves the condition of blood vessels and joints, normalizes blood pressure. Moreover, during the lesson, the body produces hormones of happiness, endorphins. Extra calories are actively burned – up to 500 kcal / hour, so walking is recommended for those wishing to lose weight. In a month you can get rid of 2-5 extra pounds. Note that in order to increase efficiency, it is better to increase not the intensity, but the time of the lesson.

Nordic walking with sticks

Walking will help you to feel healthy and keep fit at any age. Finally, we offer to watch a video in which it is told about such an interesting and healthy sport as Nordic walking with sticks – one of the types of sports walking.

Not all people who are struggling with extra pounds can tolerate intense physical activity such as fitness training or on a treadmill. However, in order for the process of losing weight to be effective and ongoing, it is necessary to supplement the diet with physical activity.

What to do when too much weight interferes with active training? Walking will come to the rescue in this situation. Walking is the safest and most comfortable sport for people who are too heavy and want to. How many calories can you burn while walking and how will this affect the process of losing weight?

How much calories spend when walking

Normal walking, of course, is not the most effective type of training, but if you know how to walk, then calorie loss can be very significant. Just walking in leisurely steps for an hour, you can lose from 50 to 100 kcal, depending on the complexion and growth of losing weight. The more weight a person is losing weight, the more energy the body will need to move and more calories will be burned.

Walking at an average pace in normal urban conditions at a speed of 5 km / h will allow you to lose about 200 kcal. When moving at this speed, a person travels 1 km. If you walk for an hour at the same speed, but on natural ground with periodic overcoming of pits and bumps, the calorie loss during such walking will be about 300 kcal.

If the physical training of losing weight allows him to go a little faster, then such intensive walking at a speed of about 7 km / h will allow you to lose 350-400 kcal.

Especially useful for weight loss is intensive walking uphill. Of course, such training is not for everyone, but you can always try. How many calories will the body lose additionally? Due to the fact that it’s much harder to go this way than on a flat road, calorie consumption will additionally increase by 50 calories per hour.

How to walk and burn calories correctly?

To make the training as effective as possible, you need to walk correctly. This must be done in small, but very frequent steps. Hands should be kept bent at the elbows. Steps should be vibrant and clear.

Breath

  • Inhale through the nose, exhale through the mouth (lips are slightly closed)
  • Breathing should be uniform
  • If we feel discomfort – we reduce the load or relax
  • Must have a pleasure

What will be the loss in weight, how many calories will be spent, depends on the most losing weight. Start with the goal of losing weight should be four times a week for 30 minutes each walk. In no case should you focus on the weight loss of other losing weight people if you are in a group, since the number of calories burned depends on the initial weight. The more excess weight, the more energy the body needs to move the body in space and the greater the loss of kcal and weight.

As soon as the number of classes reaches 10, you can switch to six-time training hourly. The more intense the walk, the more calories you can spend. If you master the walking race, in which much more muscle works, and do it all the time, you can not only lose weight, but also strengthen the muscles of the back, leg.

How much spend at the most intensive walking

The most profitable workout in terms of weight loss by experts is recognized by all as unloved walking on the stairs. For an hour of such training, from 500 to 700 kcal is burned, depending on the complexion of a losing weight person.

It is difficult to imagine a person walking upstairs for an hour, however, if you need to lose weight, but there are no other simulators, you can walk around. To protect the joints from injuries and at the same time to work out well, experts recommend conducting a workout in a nine-story building with an elevator.

Training should be structured as follows:

  • Climb up the stairs on foot, trying to do it at the same pace over all nine floors;
  • go down on the elevator, trying to restore breathing during this time. You can drink some water;
  • resume lifting without a break.

It is necessary to conduct classes daily, preferably in the morning. Workouts should be started from 15 minutes, gradually increasing their duration by 1-2 minutes until the total training duration reaches 30 minutes. Such walking allows you to burn calories very efficiently and is an excellent help to the body in restoring normal metabolism.

For training to be truly effective, you need to build a specific training system from the very beginning. For example, you can train daily for 30 minutes a day, or if you can’t train every day, you can make 45-minute walks up the stairs every other day.

You can find out exactly how many calories you burned during walking or any other type of physical exercise using a special device that athletes often use. It is a kind of bracelet on the hand, capable of capturing indicators such as heart rate, number of kilometers traveled, speed and calories burned.

How to eat correctly when walking

No matter how fast you go and how many kilometers you go, all your efforts will be in vain if you eat everything. Improving the effectiveness of training and as soon as possible to say goodbye to extra pounds will help compliance with the following rules:

  • give up sugar completely. Even just 2 teaspoons of sugar can greatly increase the calorie content of a cup of tea. In addition, the use of sweets leads to jumps in blood sugar indicators, because of which, after 40-60 minutes, you will again feel hunger.
  • flour products, sweets, cakes, pastries and other goodies are prohibited. You can eat only sweet fruits;
  • eat at the same time, in small portions, so that the number of calories eaten is equal to their loss as a result of training, and even less was less;
  • instead of the usual side dishes, use vegetables in a fresh, stewed or baked form;
  • drink at least two liters of water. In addition to water, you can also drink natural juices, fruit drinks, green tea.

Turning a workout from necessity into a favorite activity, you can get much more benefit from it. Breathe in fresh air, experience only positive emotions and radiate only warmth and light. A positive attitude, proper nutrition and regular training will surely give results and your figure will approach the ideal.

How many calories are burned when walking? This question excites many men and women who want to lose weight. Running, of course, is more effective in this matter, but it can lead to health problems. Walking fast is a safe way to make your figure more elegant, to establish the work of the heart, lungs and at the same time have a good time.

Usually a person moves on foot from one to ten kilometers per day and does not even notice this. Fatigue appears if you do it intensively and without preparation. Walking in the fresh air quickly cheer up and give strength.

IN ONE HOUR OF A FAST STEP YOU CAN BURN AVERAGE FROM 200 TO 300 Kcal. BUT IT IS NOT SUITABLE TO ACCEPT THIS INDICATOR AS STANDARD, FOR A LARGE NUMBER OF FACTORS IS TAKEN INTO THE CALCULATION: WEIGHT, AGE, EXCHANGE OF SUBSTANCES, WALK DURATION, ETC.

If you walk on a smooth asphalt road, then spend less calories than when walking through a forest with a bumpy topography. Take with you the best friend of a person – a dog – and then the cost per hour will be even greater. A bit of general information, and it’s time to move on to specific numbers.

So how many calories does walking burn?

I provide data per 1 kg for one hour:

  • smooth road 4 km / h – 3.2 kcal;
  • the same, speed 6 km / h – 4.5 kcal;
  • the same, speed 8 km / h – 10 kcal;
  • walking uphill 2 km / h – 6.4 kcal;
  • walks in nature (forest, sea or river banks, parks with dirt sloping paths) – 6.4 kcal;
  • Walking – 6.8 kcal.

Knowing this data, you can easily calculate your walking time in such a way as to create a negative energy balance. We will simplify the calculation of speed a little. On average, a walk of 3 km / h has 50 steps / min, 4.5 km / h – 75 steps, and 6 km / h – 100 steps. Further in proportion it will not be difficult to reach the desired value. If we take it “by eye”, then 5 km / h is the average pace of walking, and 3-4 km is the usual walk.

How to train?

Rule number 1 for weight loss and recovery – walking should take at least an hour. In the first 40 minutes, energy will be consumed from carbohydrate reserves that have not yet transformed into fat.

Walking is best done a few hours after eating. After the process, eat something light in small quantities. Eat a full meal after 1.5-2 hours.

How many calories does walking burn? If you walk for two hours every day at an average pace, which is 7-10 km, then you will “kill” 2000 kcal per week, which is equivalent to 200 g of fat. The ideal training duration is 2 hours in the morning and the same in the evening.

So in a month you can lose weight by an average of 2-3 kg. A combination of physical activity with proper nutrition and cosmetic procedures will bring a good effect.

Easy walk will not give the expected results. Your walking pace should be average so you don’t get tired quickly. Take the same steps and do not swing your arms straight. It is better to bend them and swing them to the beat of the steps.

Go smoothly, moving the emphasis from heel to toe. Steps should not be long. Keep your feet in good shape, even on the rise. Do not straighten your knees, on the contrary, bend them slightly and spring a little when lowering the heel. Tighten your abs and buttocks. If you walk according to all the rules, then it will replace a full-fledged fitness training.

Walking up the stairs

Walking up significantly increases the load, and hence the cost of energy. In urban environments, the best way to “get closer to heaven” is to walk along the flights of stairs. How many calories are burned when walking up the stairs?

Walking up at a speed of 60-70 steps per minute will allow you to spend 0.14 kcal / kg in the same time. That is, in half an hour of training, a person weighing 70 kg will spend 294 kcal. As you can see, to tighten the figure, it is better to walk, and not ride the elevator.

Often the usual ups and downs are not enough. It is necessary to arrange additional classes, then the results will appear very quickly.

  • Training will begin to give a clear effect when their time reaches at least 25 minutes.
  • You can not immediately assume a large load. Start with 10-15 minutes a day and gradually increase to half an hour. When you get good stamina, bring classes to 40 minutes.
  • Any staircase with more than three flights will do.
  •  Be sure to warm up so as not to injure yourself. Pay special attention to the knee joints, because it is on them that the maximum load goes.
  • Take a break when your muscles begin to hurt.
  • Over time, you can pick up small dumbbells, then the energy consumption will increase.
  • If you have problems with the heart or blood vessels, it is better to prefer walking on a flat road. Rising up overloads the circulatory system.

Hands should be held down. Start moving at an average pace, if possible accelerate as much as possible. Upon reaching the top, do not pause, but continue to descend. At the bottom, rest for two minutes, and then repeat the circle. By the end of the third round, the legs will be difficult to control. This can be completed. Just keep in mind that this workout is indicated for people with a good level of stamina.

Now you know how many calories your walking burns, and you can plan a complete weight loss program!

Walking is the safest and most effective form of sports for those who want to lose weight. The benefits of walking are unique in that you do not expose yourself to excessive injuries. Not everyone can afford active classes, many are contraindicated. But with the help of walking, we can make ourselves more resilient and not so lazy.

How many calories burn up when walking

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

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

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

For one kilogram of weight, each person spends for 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 tablet where you can see how much you spend depending on your body weight and walking speed.

Speed ​​/Body weight    50 kg 55 kg 60 kg 65 kg  70 kg 75 kg 80 kg 85 kg 90 kg

3 km / h                      126 138 150 163      175 187 201 213 226

4 km / h                      160 177 192 209       224 240 257 272 288

5 km / h                       184 202 221 239      258 276 295 312 331

6 km / h                        217 238 262 283     304 326 349 369 392

7 km / h                        291 321 351 379     409 439 467 496 526

8 km / h                        374 410 449 487     523 562 598 636 673

9 km / h                        480 530 577 625     674 722 769 818 866

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

To consider all this is completely inconvenient. After all, you still need to correctly evaluate the speed. If you know exactly the distance traveled, it’s easy to calculate the speed. And if not? Count steps per minute? You’ll get tired of this more than walking!

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

Although there are certainly many applications on the smartphone – downloaded free, installed and use. They write that they count the distance traveled, the speed and the number of calories lost. But is it so convenient? No matter how much I tried the programs, they gave out a huge error. I’m going through 10 steps, but he considers 7 or does not understand at all that I’m going. So you have to choose – toil with a free program, or purchase a specialized device. 

Calculation of 1 kg in one hour:

Knowing this data, you can easily calculate your walking time in such a way as to create a negative energy balance. We will simplify the calculation of speed a little. On average, a walk of 3 km / h has 50 steps / min, 4.5 km / h – 75 steps, and 6 km / h – 100 steps. Further in proportion it will not be difficult to reach the desired value. If we take it “by eye”, then 5 km / h is the average pace of walking, and 3-4 km is the usual walk.

How to walk in order to lose as many kilograms as possible?

Do not wave your hands. Make smooth, relaxed movements. During the walk you have to follow the steps. All steps should be uniform, one should not be larger than the other – so you just get tired. Each touch of one foot to the ground is a step. So that walks do not cause you any trouble or pain, so that you only enjoy the fresh air and then do not suffer from swollen legs, get yourself light and comfortable sneakers or slaps for this purpose. Each leg during one step should be raised only 15 cm from the ground, not less than this distance.

Walking requires minimal effort. Walking will support you and your weight. With it, you can relieve any tension, depression, stress. Failures in the heart system will disappear. Hiking is recommended for those who have been treated or underwent heart surgery. Remember that walking can significantly stimulate blood circulation. You need to be silent while walking, so you will focus on losing excess weight and on the right steps. You should breathe correctly – through the nom. While walking, you can lose much more excess fluid.

Your cholesterol and insulin levels will bounce back when walking. After each walk, you will have to drink a glass of water, or more as you like. If walking lasts a long time, more than thirty minutes, then take a bottle of water with you to avoid dehydration. If you walk during hot weather, then always stock up on water.

What types of walking are most effective

If you have an irresistible desire to bring your weight back to normal – do walking. This is the surest and most effective way.

You need to walk in small, but frequent steps in a straight line. Keep your arms bent at the elbows. In this case, fat accumulations will quickly leave your body, and excess calories catastrophically decrease. Buttocks will become more toned, belly flat, and legs slimmer.

It is not bad at the same time to take dumbbells with you to the class, they should weigh no more than a kilogram. Active movements with a weighting agent, throwing forward the left hand and the right leg, you need to do only half the distance. Before starting such exercises, you need to consult a doctor. In addition to sports walking, there are several more types: calorie consumption when walking backwards

The benefits of walking to burn extra calories

Walking can be varied – walking, unhurried, fast, not a treadmill up the stairs, etc. Walking is nothing more than a type of everyday human activity that requires certain energy costs. To answer the question of exactly how many calories can be burned when walking, you should take into account the intensity of a person’s movement.

  • Normal walking or slow walking, allows you to burn about 250 kilocalories per hour. Accordingly, having eaten a small cake and pampering yourself with an hour-long walk around the shopping center, you can not worry about the quality of your figure – there will be no trace of calories consumed.
  • Fast walk . Promotes more intense elimination of calories. If we consider such a subspecies of fast walking as walking on stairs, it should be noted that 540-740 kilocalories can be reduced in an hour. However, thinking about walking fast, and in particular about walking up the stairs, you should carefully think about whether you can master such a training. If you have heart failure, there are problems with the respiratory system, you should not start such a training. Walking up the stairs is not an easy task. It is reasonable to start with a moderate load, for example, with a 15-minute lesson and gradually increase the pace.
  • A subspecies of fast walking can be called recreational fast walking, which is characterized by a speed of 5-6 kilometers per hour, at which you can achieve the burning of 300-380 calories in 60 minutes of classes.
  • Mixed walking. It involves a mixture of fast, slow, intense walking, walking up the stairs, etc. From a walking leisurely walk through the park, completed by returning home up the stairs, you can lose 450 kilocalories.
  • Walking This sport allows you to use the work of all muscle groups, which allows you to get rid of 420 kilocalories per hour. But, in no case do not rush into the decision to engage in this sport. Walking requires active training and good physical condition. A prerequisite is a preliminary warm-up. You should also consult a doctor to find out how this type of load is suitable for your body.

To summarize, let’s say that for each type of walk the calculation is approximate – a lot depends on the efforts made personally.

How many calories are burned during a camping trip?

If you are tired of walking and want to improve it a bit, try treating yourself to a hiking trip. This type of aerobic load will allow you to lose 350-500 calories in 4-5 hours. It is also nice that in a hiking trip you can meet new people and the area.

Do not stand still, but move forward to reduce the number of calories. Start with a small – walking leisurely walk through the park and gradually increase the pace to provide the body with the necessary energy reserve for a quick walk.

Walking up the stairs

Walking up  stairs significantly increases the load, and hence the cost of energy. In urban environments, the best way to “get closer to heaven” is to walk along the flights of stairs.

How many calories are burned when walking up the stairs? Walking up at a speed of 60-70 steps per minute will allow you to spend 0.14 kcal / kg in the same time. That is, in half an hour of training, a person weighing 70 kg will spend 294 kcal. As you can see, to tighten the figure, it is better to walk, and not ride the elevator.

Often the usual climbs and descents are not enough. It is necessary to arrange additional classes, then the results will appear very quickly.

  • Training will begin to give a clear effect when their time reaches at least 25 minutes.
  • You can not immediately assume a large load.
  • Start with 10-15 minutes a day and gradually increase to half an hour.
  • When you get good stamina, bring classes to 40 minutes.
  • Any staircase with more than three flights will do.
  • Be sure to warm up so as not to injure yourself.
  • Pay special attention to the knee joints, because it is on them that the maximum load goes.
  • Take a break when your muscles begin to hurt.
  • Over time, you can pick up small dumbbells, then the energy consumption will increase.

If you have problems with the heart or blood vessels, it is better to prefer walking on a flat road. Rising up overloads the circulatory system. Hands should be held down. Start moving at an average pace, if possible accelerate as much as possible. Upon reaching the top, do not pause, but continue to descend. At the bottom, rest for two minutes, and then repeat the circle. By the end of the third round, the legs will be difficult to control.

How many calories does walking burn at a fast pace?

The time has come to talk about walking fast, which is probably familiar to those women who are a little late for work.

Brisk walking is a safe aerobic load on the body, which is characterized by increased stamina. A daily quick walk lasting one hour will help get rid of many problems with the body. For an hour of such a workout, you can spend as many calories as you do in aerobics classes – about 450 calories. Do not forget that the hall is a room, and a walk along the street is also a great way to breathe fresh air.

In order for the training to be productive, you should determine the route, the distance should not be less than 3 kilometers. It is advisable that you move at a speed of 6-8 kilometers per hour, unless of course you have such training. It will not be superfluous to purchase a heart rate monitor that allows you to control the heart rate during training. Walking three times a week, you bring the figure closer to perfection and will always be in good shape!

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

  • During the walk, a person must walk about 10 kilometers per day.
  • Energy cost efficiency is completely dependent on the chosen pace.
  • The step should be medium and have a certain tact.
  • The walk should last at least half an hour.
  • Increase the pace and load on the body should be gradual.

It is advisable to find a partner who will walk with you. All classes should take place in the fresh air. This approach will not only increase efficiency, but also improve health. If you decide to go walking, then pay attention to nutrition. It should not be harmful and fatty foods. It is better to eat protein and vegetable foods. The right choice of shoes is very important. Poor or uncomfortable shoes can adversely affect the health of the body, especially the musculoskeletal system.

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

How to increase burning calorie

There are several ways to increase the load. Walking 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 be a sight for sore eyes.

 Hand waving

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

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

Add weight

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

Instead, take a backpack or a weighted vest. If you decide to wear a backpack, then fill it with water, sand or a simple cat litter. So the weight is distributed evenly.

How to eat for weight loss when walking?

Consider the basic rules that will help you quickly lose weight when walking:

Only sports cannot be the basis of any weight loss – it is important to adhere to proper nutrition, which will help you not only spend fat cells more efficiently, but also prevent the formation of new ones.

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