How to determine how many calories are burned when walking?
Walking is the only way to move in space, which is at the genetic level laid in man. Of course, in proportion to the development of society and technology, mankind has come up with new alternative methods of movement: the use of various means of transport and aids that have made our lives much easier.
True, another problem arose with this: a person stopped walking on his own in sufficient quantities: a car, a bus, an elevator and an office chair.
But, by the way, normal walking is an excellent simulator, which not only helps to pump all the muscles, but also the general strengthening of the body: the work of the heart and lungs improves, endurance increases.
And the usual walking quite actively affects the process of burning calories, and, consequently, and for losing weight. So, within one month, absolutely imperceptibly, you can lose an extra 2-3 kg, in fact, the more we walk, the more calories dissolve.
The fact is that during normal walking, the cells of the body are saturated with oxygen, while the metabolic processes are accelerated, fat is oxidized and, as a result, they are broken down. Everything is simple and natural, but that is especially nice, without any harm to health.
However, it should be borne in mind that walking can also be different, for example, a leisurely walk through the park or the embankment is one question, and a person who goes in for walking or just goes quickly - is quite another.
It is not easy to calculate how many calories are burned during walking, if only because the number will depend on many factors, however, approximate numbers still exist.
For example, if you, on average, walk every day in the fresh air for 2 hours, then literally in a week it is quite possible to burn about 2000 kcal, which is not so little for such an easy and even enjoyable activity.
Naturally, effective results can be seen only if you follow the principles of healthy eating: do not indulge in high-calorie and fatty foods, do not lean on the sweet and flour. In other words, daily walking is a great way to lose weight for those who are trying to lead a healthy lifestyle.
How to lose weight with walking?
If you decide to improve your body and, of course, health with walking, then in order to achieve optimal results, it is important to follow some rules. On average, a person goes from 1 to 10 km on foot during the day, although very few of us reach extreme numbers.
So, for real burning of calories you need to walk at least 6-10 km per day, while trying to get out into the street in any weather and even when there is no desire at all, of course, if there is no rain and no hurricane.
As we have said, the number of calories burned will be influenced by many factors - this is the amount of the path traveled, your weight and age, physical fitness, physiological features, walking surface and bias, as well as many others.
For example, if we are talking about walking on asphalt somewhere in the park, then you will burn significantly fewer calories, about 3-4 kcal per hour per 1 kg of weight. If you increase the speed, the number of calories to be burned will increase, for example, under the same conditions, but at a speed of 8 km / h about 10 kcal per kilogram of weight will be spent.
This is not an easy walking step, but a movement close to race walking.But if you go on a hike, where you have to overcome various depressions and hills, trees and tall grass, you will start spending a lot more calories even at low speed of movement, about 6.4 kcal per hour per 1 kg of weight.
By the way, experts equate several weeks in a hike somewhere in the woods or mountains to a few months of intense workouts in a fitness club!
Who cares how to calculate your speed, there is a very simple table of correspondences - just enough to count your steps. For example, if you move at a speed of 50 steps in 1 minute, then your speed is about 3 km / h, 70 steps in the same interval corresponds to 4 km / h, and 100 steps - already 6 km / h.
In addition, your personal weight will affect calorie consumption, because the heavier a person is, the more energy he uses to move the body in space.
It should also be remembered that you need to start small - an unprepared person with excess weight can be extremely difficult to walk 10 km on the first day at a speed of 6-8 km / h. You can start with easy walks in the city, gradually complicating the task: walking on rough terrain, walking on stairs, walking, increasing the speed and distance of walks.
Do not forget that it is extremely reasonable to walk a few hours after eating, just so nothing will threaten your health.
After walking, the metabolic processes continue, so there may be a strong appetite, the influence of which should not be influenced for at least one and a half hours.
In extreme cases, you can eat something light, for example, low-fat yogurt or green apple. In addition, if you decide to walk, you will have to give up smoking, as it significantly reduces endurance and negatively affects the health of the heart and other organs.
The ideal walking speed should be such that you don’t get tired too much, but it’s not very slow either - otherwise you won’t get results. To increase the calories burned, you can use weighting for the legs, in addition to fit a normal backpack with extra weight.
Go and lose weight with pleasure!
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