How many calories you can spend while walking


How many calories you can spend while walking

We tell why walking is the coolest fitness and how to burn maximum calories during a normal walk.

reading will take 🕑 2 minutes

Why do you need to walk all

Walking is a slow run, i.e., cardiovascular activity, during which muscles strengthen and additional calories are burned.

Like other cardio exercises like cycling and swimming, it improves mood, brain function and is good for the cardiovascular system: daily walks for 30 minutes have been shown to reduce the risk of developing coronary heart disease by 19%. Bonus: while walking (unlike running) the joints do not suffer, since the shock load is minimal.

How many calories we spend while walking

The amount of energy spent depends on the individual parameters (age, weight, metabolism and physical fitness), as well as the intensity and duration of walking. Obviously, for an unhurried one-hour walk, you will spend fewer calories than in the same 60 minutes, but with occasional ascents up the hill or up to the stairs.

Calculate the estimated number of calories spent here: just enter your parameters, plus additional data - the approximate speed with which you usually walk, and the time of the walk.

For more accurate calculations fit trackers. For example, in Apple Watch with the version of watchOS 5, a workout recognition function has appeared, which automatically regards walking as for training and starts counting calories.

Here are the approximate figures: a 30-year-old woman with an average build can walk 4–5 km in an hour and spend about 200 kcal. If you go 8-10 km per day (which is quite realistic), you can burn up to 500 kcal, or even more. Approximately the same amount is burned for an hour jog or any other training session - just for the sake of walking you do not need to specifically go somewhere and wear a uniform. And the main plus: the kilometres planned for the day can be divided into several parts and walk when there is an opportunity.

How to spend more calories while walking

Complicate the route. For this purpose, suitable parks with hilly terrain or stairs. Up and down lifts engage and develop more muscles. And if you arrange such walks with obstacles regularly, the body will have to maintain these same muscles with the help of additional energy, which it will take from the body's fat reserves.  

Arrange interval walking workouts. For example, start by walking at a comfortable pace for 15 minutes to warm up your muscles slightly. And then alternate the accelerated step (2–5 minutes) with a calm (1–2 minutes).

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