Walking is a sport that is accessible to everyone. It can also be chosen for weight loss. How many calories are burned when walking is described below.
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The benefits of walking
One of the most affordable ways to improve your health is through regular and well-organized walking. This sport allows you to generally strengthen the body and health. For example, reduce the risk of heart and blood vessel problems by three times.
In addition, active walking:
- strengthens bones;
- leads to muscle tone;
- normalizes sleep and blood pressure;
- eliminates back pain that previously appeared regularly;
- reduces the risk of breast cancer;
- improves oxygen nutrition of muscles;
- allows you to get rid of extra kilos;
- prolongs youth and life in general;
- uplifting;
- improves brain function and increases its functionality.
In addition, this sport can be practiced for free. There is no need to pay for a gym or a coach. Therefore, walking is also useful for the family budget.
How many calories burn during walking per hour, per 1 km
Active walking allows you to burn calories in large quantities. Each person can afford such a wonderful kind of physical activity. For him, special equipment, premises, a special form are not needed. It is enough just to go outside and go for a walk, where your eyes look. In this case, you will only have to take care of comfortable sports shoes.
In one hour of walking you can spend, on average, from 210 to 240 kcal.
The exact figure will depend on the person’s age, level of physical fitness, weight, the presence of weighting materials, the intensity of hand movements and some other parameters. The faster the step, the more actively calories are burned.It is also best to walk not on smooth roads, but on terrain with climbs, descents, and other "obstacles." Overcoming them will significantly increase the load, which means that it will be possible to burn more calories.
Different calories are burned per 1 km. First of all, it depends on the mass of the person himself. For example, an athlete with a weight of 50 kg after 1 km of walking at an average speed will consume approximately 43 kcal, and with a weight of more than 70 kg - already 61 kcal.
How to walk
If walking is aimed at losing weight, then you need to walk daily for at least 1 hour. Only after about 40 minutes the fat burning process starts. This is because the body is greedy for its own reserves and at first does not give up the carbohydrates available in the “bins”.
Of course, you can not start training immediately with a three-hour walk at a fast pace. Especially if the athlete is over 30 years old and has an impressive weight. It is better to enter the mode slowly, with a slow, short walk. When the body gets used to the load, you can already alternate 10 minutes of a quick and calm step.
It is forbidden to engage in any active sports immediately after eating. This also applies to walking. Optimal - start your workout about an hour after breakfast or lunch. Immediately after class, do not lean on food. It is better to restore strength with fruits or a sour-milk drink.
It is important not to forget to monitor breathing while walking. Inhale with your nose, exhale with your mouth. In the cold season, this rule will also help keep your throat healthy.
How to increase calorie intake
There are several ways to significantly increase calorie consumption when walking. First of all, it is an increase in the speed and duration of your training. If there is no way to go a few kilometers from the house, you can do without long walks. It’s enough to just go up and down the stairs in your staircase during class. In just an hour of such an active training, you will be able to get rid of 720 - 750 kcal. The higher the pace in the process, the more calories you can burn.
Weighting agents will also help increase the load on your body and increase energy consumption. If you don’t have any special sports accessories at hand, you can bring along a backpack or vest filled with water and sand.
One of the most popular and easiest ways to spend more calories while walking is to start walking with sticks. This sport is suitable for people of all ages (even for the elderly). As a result, calories are spent almost twice as much as with standard walking, but the load on the joints is significantly reduced.
A walk on rough terrain helps to increase the load. For example, in snow, bumps, grass, land.
Walking is a great way to give a useful sports load to your body and at the same time not spend money on the gym and the services of a trainer. The main thing is to start training gradually and follow the advice of professionals.
