Walking 30 minutes how many calories. How and how many calories are burned when walking

Today it is necessary to be fit, cheerful and beautiful. Young people are going to the gym again, many are starting to run in the morning. This is a great trend and should definitely be supported. But today the topic of our article is slightly different. Not everyone can afford to go to the gym, and an untrained body cannot stand running, especially if there are a certain amount of extra pounds. An alternative can be simple walking. Today we want to take a closer look at how long it is to walk. By answering this question, you can build a balanced diet to enhance the effect.

Walking or running?

Many will confidently say that the second is more effective. On the one hand, they are right, since running will accelerate metabolic processes much faster and also activate. Now imagine that a person has not five, but twenty-five extra pounds. Will it be easy for him to run? Of course not. That’s why we decided today to dispel the myths and tell you how many calories walking burns.

If we compare these two options for sports activity, then running is a more serious test for the body. That is, it is advisable to consult a doctor before going out onto the strip. Fast walking, on the contrary, will not harm, but will only improve the functioning of the heart and lungs and make the figure more graceful. This is the most environmentally friendly type of sports activity. We can walk tens of kilometers a day and not even notice it. Fatigue appears only with intense walking, or when it is performed without preparation.

How to calculate fuel consumption?

Like a machine, the body has certain costs for the biological processes taking place inside. The more intense the load, the higher the consumption. You can give approximate numbers of how many calories walking burns. One hour of walking can burn between 200 and 300 calories. But you should not take this indicator as an axiom. Your walking performance will be affected by your age and health status, initial weight, metabolism and duration of the walk. In addition, diet is very important. Nutrition will be a key factor if you want to lose weight. Chips and cakes give you more calories than you can burn even if you walk all day.

External conditions

Speaking about how many calories walking burns, it should be noted that it also depends on the terrain over which you have to move. If you walk comfortably on a flat, paved road, you will burn much fewer calories than if you walk through a forest with undulating terrain. To make your walk more effective, take an active dog with you. Then the costs for the same time will increase several times.

Exact numbers

Walking is an ideal way for those who have just set out on the path to health. At this moment, you should not overload yourself with physical activity, since there is a high risk of failure. But going for a walk is very useful, especially when the whole family sits down to dinner. How to calculate how many calories you will burn? We will give you the most accurate formulas, using which you will understand exactly what your walk will entail.

• Walking on a flat road. On average, the speed in this case can be 4 km/h. It's not too fast or tiring, but it's noticeable. So, in an hour you spend 3.2 Kcal for every kilogram of weight. If your weight is 100 kg, then the consumption will be 320 Kcal. Ice cream alone will more than compensate for your losses, so watch your diet.
• Let's see how fast walking affects the beauty of your figure. How many calories does a person burn if his speed is 4.5 km/h? The results are already more interesting - 4.5 Kcal per kilogram. If you increase the speed to 8 km/h, then this will already be 10 Kcal per kilogram.
• Walking calmly uphill also increases costs - at a speed of 2 km/h you will lose 6.6 Kcal/kg of weight.
• A walk in nature (through the forest, sea coast, sand) allows you to consume approximately 6.4 Kcal per kilogram.

How to calculate your own speed?

There is nothing complicated about this: knowing a simple formula, you can always calculate your speed. This will help turn the abstract concept of “fast walking” into something more real. It’s easy to estimate how many calories you’ll burn if you count the number of steps. If you walk at a speed of 3 km per hour, you take 50 steps in one minute. A speed of 4.5 km/h will allow you to take 75 steps per minute, and 6 km per hour is 100 steps per minute. That is, if you take 125 steps per minute, you can easily count on losing 10 kcal per kilogram of weight. This is an impressive figure, considering that not every workout in the gym will give you such results.

Why do you need to count?

Knowing what 1 hour of walking does, how many calories such a simple exercise burns, you will stop looking for excuses not to go to the gym. There is no need to find time and money for this - just go out into the yard and perform simple movements. Knowing the above formulas, you can easily calculate your walking time to create a negative energy balance. In principle, you can determine the speed by eye. If you are walking at a walking pace, then your speed is 3-4 km per hour. The average walking pace is already 5 km per hour.

Basic Rules

They must be strictly observed. Even knowing how many calories a 1 km walk burns, we will greatly limit this result and negate the effect by interrupting walking after 30-40 minutes.

This is exactly the function that walking performs. If you consume 1,800 Kcal, and burned 500 Kcal in an hour of walking, then you will steadily reduce your weight by reducing fat reserves. If your calorie intake is 2,500 kcal per day, then walking will allow you to maintain a stable weight, that is, not gain weight. And if you eat fatty and sweet foods, when your calorie intake is 3,000 kcal or more, you will steadily gain weight, despite walking. The calorie counter helps you estimate your diet. It is recommended that you simply enter your real data for a week. After that, build a schedule, evaluate the results and rearrange your diet in such a way as to leave more healthy and less high-calorie foods.

What the calorie consumption will be when walking is important for anyone who cares about their figure to know. After all, you can lose weight from walking so much that it doesn’t seem like enough. And you can achieve absolutely nothing. Now we will talk about different options for burning fat through walking.

So, how to lose weight with walking? The simplest answer is to walk more and more often. And here are some theoretical aspects of a walking lifestyle.

What determines calorie consumption?

How many calories walking burns is a controversial question. And everything will depend on the following factors:

• Weight and height of a person.
• His physical fitness.
• Nutritional features.
• External conditions (weather, indoor environment with the treadmill and other factors).
• Clothes and shoes.
• Leg speed, extra arm work, etc.

These are the most significant and important factors that will determine your success in expending energy and getting rid of excess fat.

Another factor is the individual characteristics of your body: how much you sweat, what type of metabolism you have, how fast or slow this metabolism is. Every nuance will decide a lot. Some people will have to walk a lot to lose significant weight. And some will see the effect after several hours of training.

On the Internet you can find various figures showing how many calories are burned when walking 1 km. Please understand that these are average values. They are derived from massive experiments. At a minimum, you need to divide your calorie expenditure by weight category. The maximum is to individually calculate exactly your consumption, which is very difficult to do.

For example, a person weighing 50 kg will spend 184 kcal per hour, provided that he walks at a speed of 5 km per hour. And if his weight is 90 kg, then at the same speed the consumption will increase to 331 kcal! Let’s say the value will fluctuate by 30–50 kcal in both directions, depending on the above features.

Factors influencing energy consumption

Now let's look at how these factors affect consumption. And the main thing is how to use it to your advantage.

Weight and height

Weight and height are slowly changing values. The taller you are, the longer and heavier your limbs are. This means that it takes a little more effort to move them. But to walk the same distance you will need to take fewer steps.

Weight directly affects calorie expenditure. Energy consumption when walking for a fat person can thus be several times higher than for a thin person. After all, you need to move much more weight in space.

For overweight people, brisk walking to lose weight will have a much greater effect than for those who are not overweight, but simply want to correct their figure a little.

By the way, you can artificially increase your weight by using weights. This way you will burn more calories. In order not to harm your spine and knees, the weight should be hung on your lower leg. This is ideal for increasing your endurance, strength and energy expenditure both on the track and when walking in the park.

Every person who is losing weight can afford to buy weights (they are inexpensive) or make them themselves.

Physical training

Your physical fitness will affect the intensity and duration of your walk. Today the main problem of humanity is laziness. The more comfortable a person lives, the less desire he has to move. Because of this, a good half of humanity is overweight and has weak muscles.

Your stamina will allow you to travel long distances. The best way to lose fat is to go hiking. For example, for 1 km at a speed of 5 km per hour, you will burn approximately 36-37 calories if your weight is 50 kg. This means that in 10 km at this speed 370 kcal will be lost. During the campaign you will burn more than one thousand of them.

To make you burn even more energy, bring a quality backpack with hiking gear. This will increase your weight, and therefore your fuel consumption.

Nutrition

When losing weight, if you definitely decide to lose weight, you should eat a certain way. If you eat high-calorie foods, the time spent walking should increase equivalent to what you eat. That is, you will make life difficult for yourself.

If calorie expenditure is less than calorie intake, the excess will be stored as fat. What you are running away from will happen again and again. And on the scales, each time you either do not see any changes, or, in general, you will gain weight.

It’s more convenient to calculate not exactly how many calories are burned when walking 1 km, but how long you walked, for example, energy consumption per hour of walking. Then you can easily combine the caloric intake of food and the duration of your walks.

If you know how many calories walking burns, you can compensate for eating a piece of cake. But when you do this, you will understand that burning even 50 kcal eaten requires time and effort, and, therefore, you will think again before going to the candy store.

Since we are talking about nutrition, we note that walking after eating is not recommended. It's better to wait half an hour or an hour.

External conditions

One of the most convenient options for walking workouts is walking on a treadmill for weight loss. Firstly, you are not disturbed by cars and other passers-by. Secondly, you don’t care what the weather is like outside. The external factor as an obstacle disappears. Next, it’s up to your desire to lose weight.

The intensity of calorie burning when walking also depends on the ambient temperature. There is a common misconception here. When it's hot, we sweat more. Accordingly, there is a temptation to think that in the heat, training is more effective and more calories are burned. But this is self-deception. More fluid comes out, and energy is not wasted on warming the body. In cool weather, in addition to spending calories on movement, your body is forced to spend resources on maintaining body temperature. That is, the consumption is slightly higher. In addition, active movement in extreme heat is dangerous to health, remember this.

Walking in place for weight loss is good for those who are too lazy to leave the house. But this is a rather boring and tedious task; you are unlikely to have the will to stagnate in one place for an hour or more. If you suddenly decide that marching on the spot at home is still more convenient for you, then walking with weights will definitely benefit you.

Clothes and shoes

Proper walking is one that brings you not only benefits, but also pleasure. If you are uncomfortable and uncomfortable, the reason for this may be clothes and shoes. It’s too hot, or, conversely, not warm enough - you chose the wrong suit. If your heels ache or your toe hurts, you need better sneakers.

Travel speed

Walking quickly burns many more calories than walking slowly. Does slow walking actually help you lose weight? Yes, you still waste energy. But this is an extreme, because in this case very few of these calories are spent per unit of time, and accordingly, very little fat can be burned. You can't walk all day, can you?

Fast walking helps you lose weight much faster. The most effective way to lose excess weight is by walking quickly and using weight-bearing devices.

Times of Day

How many calories are burned when walking in the morning and evening? When is the best time to go?

This is an individual question. The answer would be – go when you feel comfortable. If you constantly overcome yourself, the time spent will not be justified by the result. Every kilometer you will think about only one thing - when will it all end. And the main rule in any business is to like it!

Some people like to greet the morning with a walk, others love walks before bed. Everyone chooses their own. When do you like to go for a walk? Yes, just for a walk. This is also fuel consumption. And you lose fat and get pleasure.

How much do we end up spending?

So, how many calories are spent when walking on average - from 126 to 1000, depending on the factors we have listed. The spread is huge, isn't it? A speed of 5 km per hour gives an hourly consumption of approximately 184 to 331, based on a weight of 50 and 90 kg respectively. A quick walk at a speed of 8–9 km per hour spends from 480 to 866 kcal in 60 minutes. Walking at such a speed is difficult for an ordinary person - it’s practically running. We add - the number of calories burned increases even more.

In other words, walking helps you lose weight anyway. Even a simple walk in the park will use up energy. And you can influence how quickly this process goes by varying various parameters of your training.

Many people don't even suspect that hiking are one of the best physical exercises we can practice. This simple exercise can provide invaluable health benefits. According to statistics, 40% of adults never walk. And this figure is growing: technological progress simplifies our lives, but does not make it healthier.

Hiking will be a great way to start exercising regularly: they will help strengthen your muscles and... However, the effect can only be achieved if you practice purposefully walking and gradually increase speed. Just walking at a normal, calm pace is not enough: the effect of such walking will be significantly reduced. If you want to achieve real results, it is best to devote at least 30 minutes of walking every day, without any other distractions, and increase your speed over and over again. Want to know the benefits of walking?

Heart training and cardiovascular disease prevention

One 30-minute walk per day with can reduce the risk of cardiovascular disease and heart attack by 27%. This exercise is ideal for controlling high blood pressure. It also improves blood circulation, reduces the level of harmful cholesterol and at the same time helps to increase the level of good cholesterol. Since walking increases your heart rate, walking is also a great workout for your heart.

Walking reduces the risk of disease

Various studies confirm that those who walk at least 30 minutes a day are less susceptible to diseases such as type 2 diabetes, asthma and some types of cancer. In particular, those who exercise regularly are less likely to suffer from bowel, breast and uterine cancer.

Weight control

Daily brisk walking helps speed up your metabolism and, as a result, helps burn fat. The more active the walking rhythm, the more calories are burned. Walking is one of the best ways to maintain weight: it tones your muscles and helps increase muscle mass.

Preventing Osteoporosis

If we walk regularly, we exercise and strengthen our bones, thereby increasing bone density. Therefore, the practice of walking is especially recommended for women: it will not only help keep joints healthy, but also prevent problems such as.

Legs, buttocks and abs workout

Half an hour of walking with the correct body position It will be a good workout for your legs, strengthening and tightening your muscles. The buttocks are also trained and strengthened. When walking, fat is burned in the abdominal area and at the same time there is a load on the abdominal muscles.

Prevention of dementia

Research shows that 1 in 14 people over 65 and 1 in 6 people over 80 suffer from dementia. Walk at least half an hour a day to avoid this kind of problem and preserve your memory for many years. Exercise stimulates and protects the brain and reduces the risk of dementia by 40%.

Increased Energy Levels

When we move, the body “wakes up” the speed and level of oxygen supply to body cells increases. Thanks to this, walking helps us recharge our batteries, combats fatigue and drowsiness, and keeps us in good shape.

Fighting depression

Studies show that walking helps to successfully fight depression and all its symptoms. Daily half-hour walks will help you get out of depression and even avoid its occurrence.

Getting rid of cellulite

Since regular walking speeds up the metabolism, the body quickly gets rid of toxins and fats, thereby preventing the appearance of excess weight. Another positive effect of walking is that it helps cope with fluid retention in the body, accelerates blood circulation, and therefore prevents the occurrence of diarrhea.

Sexual activity

As we all know, sports and sex are quite closely related. A recent study among women aged 45-55 shows that Thanks to walking, sexual desire and satisfaction increase.

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

How many calories does walking burn?

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

It is clear that if you walk quickly, you will burn more calories than if you walk at a slow pace. Plus, it is better to conduct classes in a park or forest. The load will immediately increase due to unevenness on the road.

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

For one kilogram of weight, each person spends an hour 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 convenient sign where you can see how much you will spend depending on your body weight and walking speed.

Speed ​​/ Body mass	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, if you weigh 55 kg and walk at an average speed, you will lose 202 kcal in an hour.

Considering all this is completely inconvenient. After all, you still need to correctly estimate the speed. If you know exactly the distance traveled, calculating the speed is easy. And if not? Count steps per minute? This will make you more tired than walking itself!

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

Although there are, of course, many applications on a smartphone - download it for free, install it and use it. They write that it counts the distance traveled, speed and number of calories lost. But is it really that convenient? No matter how many programs I tried, they produced a huge error. I walk 10 steps, and he counts 7 or doesn’t even understand that I’m walking. So you have a choice - toil with a free program, or purchase a specialized device. I struggled for a week and went and bought this bracelet.

Calculation per 1 kg for one hour:

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

How to walk correctly to lose as many pounds as possible?

You shouldn't wave your arms. Make smooth, relaxed movements. While walking, you will have to watch your steps. All steps should be uniform, one should not be larger than the other - this will only make you tired. Each touch of one foot to the ground is a step. So that walking does not cause you any trouble or pain, so that you only enjoy the fresh air and then do not suffer from swollen feet, buy yourself light and comfortable sneakers or flip-flops 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 its help you can relieve any tension, depression, stress. Disruptions in the functioning of the cardiac system will disappear. Hiking is recommended for those who are undergoing treatment or have had heart surgery. Remember that walking can greatly stimulate blood circulation. You need to be silent while walking, so you will be focused on losing excess weight and taking the right steps. You should breathe correctly - through the nom. You may lose a lot more excess fluid while walking.

Your cholesterol and insulin levels will return to normal when you walk. After each walk, you will need to drink a glass of water, or more as you like. If the walk lasts a long time, more than thirty minutes, then take a bottle of water with you to avoid dehydration. If you walk in hot weather, 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 race walking. This is the most reliable and effective way.

You need to walk in small but frequent steps in a straight line. Keep your arms bent at the elbows. At the same time, fat accumulations will quickly leave your body, and excess calories will be dramatically reduced. Your buttocks will become more toned, your stomach will be flatter, and your legs will be slimmer.

It’s not a bad idea to take dumbbells with you to class; they should weigh no more than a kilogram. Active movements with a weight, throwing your left arm and right leg forward, need to be done only half the distance. Before starting such exercises, you should consult your doctor. In addition to race walking, there are several other types: calorie consumption when walking backwards

The benefits of walking to burn extra calories

Walking can be varied - on foot, leisurely, fast, on stairs or on a treadmill, etc. Walking is nothing more than a type of daily human activity that requires certain energy costs. To answer the question of exactly how many calories you can burn while 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 in an hour. Accordingly, after eating a small cake and pampering yourself with an hour-long walk around the shopping center, you don’t have to worry about the quality of your figure - not a trace will remain of the calories consumed.
• Fast walk. Promotes more intense calorie elimination. If we consider this subtype of fast walking as walking up the stairs, it should be noted that in an hour you can reduce 540-740 kilocalories. However, when thinking about fast walking, and in particular about walking up stairs, you should think carefully about whether you can handle such a workout. If you have heart failure or problems with the respiratory system, you should not start this type of training. Walking up stairs is not an easy task. It's wise to start with a moderate load, such as a 15-minute session, and gradually increase the pace.
• A subspecies of fast walking can be called health-improving fast walking., which is characterized by a speed of 5-6 kilometers per hour, at which you can burn 300-380 calories in 60 minutes of exercise.
• Mixed walking. It involves a mixture of fast, slow, intense walking, walking up the stairs, etc. From a leisurely walk in the park, completed by returning home along the stairs, you can lose 450 kilocalories.
• Race walking. This sport allows you to use all muscle groups, which allows you to get rid of 420 kilocalories per hour. But, under no circumstances should you rush into making a decision about taking up this sport. Race walking requires active preparation and good physical condition. A prerequisite is pre-warm-up. You should also consult your doctor to find out how suitable this type of exercise is for your body.

To summarize, let's say that for each type of walking the calculation is approximate - much depends on the personal efforts made.

How many calories are burned during a hiking trip?

If you are tired of regular walking and want to improve it a little, try pampering yourself with a hiking trip. This type of aerobic exercise will allow you to lose 350-500 calories in 4-5 hours. It’s also nice that on a hiking trip you can meet new people and places.

Don't stand still, but move forward to reduce the number of calories. Start small - a leisurely walk in the park and gradually increase the pace to provide the body with the necessary energy reserve for fast walking.

Walking up the stairs

Climbing upward significantly increases the load, and therefore energy consumption. In urban environments, the best way to “get closer to heaven” is to walk up flights of stairs.

How many calories are burned when walking up the stairs? Climbing upward at a speed of 60-70 steps per minute will allow you to spend 0.14 kcal/kg during 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 your figure, it is better to walk rather than ride the elevator.

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

• Training will begin to have a clear effect when its time reaches at least 25 minutes.
• You can’t immediately put a heavy burden on yourself.
• Start with 10-15 minutes a day and gradually increase to half an hour.
• Once you have good endurance, increase your workouts to 40 minutes.
• Any staircase with more than three flights will do.
• Be sure to warm up to avoid injuring yourself.
• Pay special attention to the knee joints, because they bear the maximum load.
• Take a break when your muscles start to ache.
• Over time, you can pick up small dumbbells, then energy consumption will increase.

If you have problems with your heart or blood vessels, it is better to give preference to walking on a flat road. Climbing upward overloads the circulatory system. Hands should be kept down. Start moving at an average pace, and if possible, accelerate as much as possible. When you reach the top, do not pause, but continue descending. At the bottom, rest for two minutes and then repeat the circuit. By the end of the third round, the legs will be difficult to control.

How many calories does walking at a fast pace burn?

It's time to talk about fast walking, which is probably familiar to those women who are a little late for work.

Fast walking is a safe aerobic exercise for the body, which is characterized by increased endurance. A daily brisk walk lasting one hour will help get rid of many problems with the body. In an hour of such training, you can burn the same number of calories as in aerobics classes - about 450 calories. Don't forget that the hall is a room, and a walk along the street is also a great way to get some fresh air.

In order for the training to be productive, you should decide on 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 would be a good idea to purchase a heart rate monitor that allows you to monitor your heart rate during training. By walking three times a week, you will bring your figure closer to perfection and will always be in good shape!

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

• When walking, a person should walk about 10 kilometers a day.
• The efficiency of energy costs depends entirely on the chosen pace.
• The step should be medium and have a certain tact.
• The walk should last at least half an hour.
• The pace and load on the body should be increased 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 or fatty foods. It is better to eat protein and plant foods. The right choice of shoes is very important. Poor quality or uncomfortable shoes can negatively 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 the state of your health. Some recommendations from experts:

How to increase your calorie expenditure

There are several ways to increase the load. Race 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 to behold.

Swing your arms

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 make amplitude swings of your arms back and forth.

Add weight

Is it easy for you to walk and don’t you get tired? Try adding weight. This will increase the intensity and challenge your muscles. Avoid wearing weights on your wrists and feet. They can change your gait and posture and increase your risk of injury.

Instead, grab a backpack or weighted vest. If you decide to wear a backpack, fill it with water, sand, or simple cat litter. This will distribute the weight evenly.

How should you eat to lose weight while walking?

Let's consider the basic rules that will help you quickly get rid of excess weight when walking:

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

When physical activity is contraindicated or you are too lazy to do it, you want to do something easy, for example, walking.

And then a reasonable question arises: how much walking a day should you do to lose weight?

How to find out if you are walking enough using a pedometer or mileage measurement? What should the walk be like? What will help you lose weight quickly?

To give an exhaustively accurate answer, you need to know exactly your weight, age, lifestyle, nutrition, and only then during a personal consultation you will receive an answer, but there is another option - to try.

To set up an experiment and see its results, would you like to become a participant in the experiment? You yourself will be both a scientist and an experimental subject at the same time, because it is so interesting.

A side bonus is knowing about your body, how it reacts to what foods and different amounts of walking.

How and when to start?

We need to start today, now!

Because if you get too caught up in analyzing it all instead of taking action, you won't get anywhere!

Therefore, start the first day with what you have, go as best you can, but then we will look at how to improve what you are already doing.

5, 4, 3, 2,1 START!

How to calculate?

Starting points. You need to know exactly your current and desired weight, as well as your height and age, the caloric content of food eaten per day and the Basic caloric content you need when you lie on the couch, they must be recorded on paper.

Each indicator will affect the number of steps or kilometers, and it will also show whether you can quickly lose weight (calories) or whether you will have to walk quite a lot.

What do you need to find out?

• The number of calories burned by walking for your weight and age in 30 minutes and 1 hour.
• Desired weight, i.e. goal is where you want to arrive, record the exact drop number.

Look at the table. In it you will see the weight and the number of calories that you will lose with different types of walking.

Age is not indicated here, but we will talk about it later; the older a person is, the harder it is for him to lose excess weight.

For example, 120 kg current - 75 kg desired = 45 kg - this is the weight I want to lose.

Now I want to lose 45 * 7700 = 346,500 calories.

Important: pure fat has a calorie content of 9,000 Kcal per 1 kg, and the total calorie content of lost weight is considered to be 7,700, because It's not just fat.

A person cannot lose weight solely with fat, this must be achieved, but the lost weight will also include some water, muscle and fat, which is why we take the figure 7700.

346,500/calories of 1 hour of walking at your current weight = number of hours.

Important: as you lose weight, 1 hour of walking will have less and less calories.

This is a theoretical figure. There are online calculators that will help you calculate online how much you need to walk a day to lose weight to the desired figure.

The body is a complex mechanism and due to individuality, the results may be different.

What are the average figures for the number of steps and kilometers per day?

Since the average step is from 0.7 - 0.8 m, then 1 km = 1250 steps.

If you walk at the speed of a rush to work, then in 1 hour you will cover 5-6 km.

10,000 steps = 8 km = 1.3 hours.

2000 steps = 1.5 km = 15 minutes walk.

These are average numbers and you still need to consider it in relation to you personally.

Video about how many kilometers and steps you need to walk on a pedometer to lose weight?

Let's look at the example in numbers:

In another case, with a weight of 97.5 - 80 = 17.5 kg

17.5 * 7700 = 134,750 Kcal

134750 /300=449 hours/ 1 = 449 days/ 30=14 months
134750 /300=449 hours/ 2 = 224 days/ 30=7.5 months

A good result, if you don’t change anything and just walk 2 hours a day, then in 7 months you will reach your desired weight.

But this is not the only place that is critical.

It is worth making allowances for your diet by eating a large amount of junk food: chips, crackers, sausages, baked goods, juices, sweet drinks, mayonnaise and other wonders of gastronomy.

You will lose weight more slowly.

Therefore, for perfect accuracy, the best method is experiment:

Over the course of a week, we analyze all our collected tables:

1. Nutrition.
2. Measurements.
3. Walking.

See if this speed of weight loss suits you or if you would like to speed it up.

If you are satisfied, then do not change anything and keep it until the desired result is achieved.

If you have a great desire to lose weight faster, then I would like to immediately give you a review on how to quickly lose weight by walking.

Review:

Leaving for Kyiv back in 1998, I could not even think that this would be my first experience of sudden weight loss.

Then I got a job as an administrator, my task was to go to institutions and negotiate performances.

Travel was paid there and back, i.e. movement around the area is only on foot, and for Kyiv this is a huge distance.

So, unnoticed by myself, I lost weight sharply despite the fact that I ate my fill and on the weekends I did not limit myself to ice cream or cake.

After coming home from work, my legs hurt terribly, my butt and thighs simply went numb when I sat down on a bed or chair and felt such a slight tingling sensation, as if a current was stabbing every cell of my body.

I came and raised my legs to the top, and lay there for 30 minutes to an hour until my legs came to their senses.

In a month I lost about 20 kg, because... all my clothes were too big for me. Mom was simply in shock and thought that I was just starving; no one believed me that I was just going to work all day long.

I worked from September to May, when I left in the spring, all the clothes left at home were huge on me, so I think I lost 40 kilograms, maybe more.

Because I didn’t know my weight before leaving and after arriving.

Here are my photos after losing weight:

I would like to draw your attention to other disadvantages of losing weight quickly by walking for 5-6 hours.

Upon arrival home, I was worried about my lower back, an ultrasound showed a prolapsed kidney, and that’s understandable, the fat went away very quickly in 8 months, if you imagine that 50 kg was lost, then 6.25 kg per month.

But I lost weight very quickly in the first months, in the spring I already got into it and it wasn’t so hard.

How long did I walk? From 9 a.m. to 4 p.m., mostly on foot, i.e. 7 hours with short breaks.

With a high rate of weight loss, which is more than 3 kg per week, very unpleasant side effects may appear: sagging skin, prolapse of organs, stretch marks.

Therefore, it is so important to adjust the rate of weight loss and record it through accounting.

Please note another disadvantage is that in this case, if you do not change your eating habits, the weight will immediately return as soon as you stop walking. You'll be gorging yourself on it quickly again.

So what should we do?

Either walk for a long time every day or as much as you need + a nutrition system that provides you with enough food without overeating, in this option you need several times less of them both in duration and mileage, respectively, in the number of steps.

Pay attention to the photo, it is no coincidence that there is an emphasis on nutrition, because... it accounts for 70% of success and only then mobility during the day.

What are the conclusions?

If you want to lose 10-20 kg in a month, then:

• excess weight should be from 20 to 40, i.e. we lose 10 per month, then the excess is at least 30;
• keep records and adjust both nutrition and walking;
• monitor the rate of weight loss of no more than 3 kg per week and 12 kg per month.

And one more secret: which women always forget. A person is capable of losing up to 0.5 kg of fat per week, so if you managed to lose 3 kg, then the remaining 2.5 kg is no longer fat!

In a word, losing 10-20 kg per month, you lose fat, water, muscles, and bones.

Bones - meaning that they become more fragile and hollow inside.

Determine for yourself whether you really need it at such cosmic speed?

How to lose 5 kg per month, step-by-step instructions:

1. We eat and count calories, cutting the diet by 200-300 Kcal, while increasing the amount of food through vegetables.
2. We calculate the walking and also gradually increase its quantity.
3. We keep records of: nutrition, walking, results.
4. We analyze the results and adjust the rate of weight loss, the amount of walking per day, and nutrition.

Video about losing 5 kg by walking:

Can the weight stay on? Yes, if you exercise a lot and eat more calories than your body needs.

Then your body will change, but your weight will remain the same, if this is really the case, then you have a great tool - these are your measurements.

They show you whether you are actually losing weight through volume. The reason is that muscle is denser than fat and weighs more.

Therefore, having the same weight, people can look different.

Pedometers

There are several types of them.

One is a fairly simple program that is installed on your phone or other device in your pocket and counts your steps.

Where can I get such a pedometer program for my phone for free?

In Google Play, their range is quite wide, so choose the one that is most comfortable for you and does not consume too many phone resources.

An ideal pedometer program is one that counts correctly, is low-resource, constantly shows how many steps you have taken even without turning it on, hangs in the tray and reflects the number of steps and calories.

Here are several photos of such programs with different numbers and results.


Secrets of this program:

1. When you use transport, turn it off, otherwise it counts, and you don’t make any effort.
2. Turn it on and off in the mornings and evenings to maximize savings
   battery charge.
3. There are built-in pedometer programs, for example, in the myfitnesspell application, but for its constant operation you need the Internet, which is not always convenient.
4. Set up the program so that it evokes positive emotions in you and for greater accuracy, take your phone with you at work or when you go to another office, so it will be more accurate.
5. As practical experience has shown, a person weighing 95 kg takes about 12,000 steps per day, which is approximately 2 hours of walking, and burns approximately 547 kcal.
6. Test 2-3 pedometers at once, the one you like the most and will be accurate, as well as low-battery, and leave that one.

There are also fitness trackers with a pedometer. In principle, a pedometer can even be built into a radio receiver.

What's your number?

For example, a 33-year-old man weighing 235 kg is recommended to take 4,000 steps a day in the first stage of weight loss.

The program “I’m Losing Weight on NTV,” where, with the help of walking and changing diet, a man lost 47 kg in 4 months:

For mothers on maternity leave, who are confined to the home and weigh up to 100 kg, the approximate figure could be 10,000 steps - that’s about 5 km.
1 step = 0.5 m, but such steps are not very suitable for weight loss.

Walking for weight loss is a special way

Is it possible to lose weight if you just walk slowly and comfortably?

Yes, but most often when we have a goal, we want to get there faster, right?

Therefore, if you, in principle, do not care when you arrive at your destination, then move at a slow pace, but for others there are other options, they are more energy-intensive, which means fat disappears faster.

1. Nordic walking.
2. Interval.
3. Moonwalk.

We will analyze in detail each type of walking, as well as the secrets and how they can be combined and arranged. Some recommendations from Alexey Kovalkov in video format.

Video from Alexey Kovalkov about the rules of walking for weight loss:

Nordic walking is walking with poles with sharp tips, very similar to ski poles. When walking, both arms and legs move, i.e. large muscle groups are involved.

A separate video about interval walking especially for those who want to master this particular type of walking:

Interval is an option where your walking becomes faster at intervals until your breathing begins to increase greatly, then you return to your usual pace.

Walk like this, 1 minute fast - 1 minute slow. At first, you try to follow the rotation in order to get used to it.

Moonwalk - Michael Jackson's walk, when you put your feet next to each other, the steps are small and you seem to be rolling.

So which walking is best for weight loss?

This is best established experimentally, namely:

choose interval walking + Nordic walking - we walk for 1 hour for a week + measure the number of steps - this allows you to keep a vigorous pace.

We record all the data in your training diary.

Look at the photo and the version of our table is designed for a week, you can easily extend it for a month or more.

What should I see on this sheet in a week?

MOST IMPORTANT ANALYSIS! EVERY DAY AND EVERY WEEK we sum up the results.

What result occurred during the week - progress or regression? Has the amount of distance traveled increased? Has time sped up?

And be sure to link this to the 2nd table - this is your weight and volumes, so that you see a single picture.

Don’t forget to compare the results for the week, then review your weight and nutrition, compare with the results of the 1st week in the 2nd week, and then choose the ideal rate of weight loss for you while spending a minimum of effort.

Important: during these weeks that you are comparing, try to keep the same calorie content and ratio of protein, fat and carbohydrates.

This method will allow you to lose weight quickly and lose more calories, or rather fat.

Secret allies?

To start losing weight, even for the most beginner, it is important to remember about clothes, shoes and gradualism.

• Cloth. It should be comfortable for walking, and also take into account weather conditions, because... When moving, you will soon feel hot.
• Shoes. If you don’t have a sports one, then choose a comfortable one; sneakers for walking or running are ideal. Shoes must have shock absorbers.

Moreover, these are not necessarily expensive and of a certain brand!

• Gradualism. If your excess weight is more than 30 -40 kg, then you should start with very short walks.

  This can be as simple as walking for 10-15 minutes, especially if it’s new to you and difficult. A speed of 2.5 - 3 km/h is slow walking.

  For those who have already gotten used to it, this is 5-6 km/h, about 70-80 steps per minute.

• Posture and foot placement. It is important to place your feet in a straight line, and not turn outward or inward.
  The back is straight, the chin is raised and the arms are bent at the elbows, moving them when walking.
• Do a light warm-up before you start walking. Rotate the joints starting from the feet and ending with the head, each joint in one direction or the other 10 times.
• Drink water. Every 20-30 minutes, 1-2 sips.
• Breath. It is advisable to breathe at a speed of 1 inhalation per 3-4 exhalation steps. What does it mean to inhale through the nose and exhale through the mouth.

When?

The ideal time is in the morning, when you have had breakfast, but your glycogen reserves are depleted overnight and your body will use fat stores to cover the calorie expenditure it needs.

Is it possible to go at other times?

Yes, if you cannot go in the morning, go in the afternoon or evening 2-3 hours before bedtime.

How many days?

You can create an individual schedule for yourself:

This is how beginners go every day for 5 days:

2 days - 30 min.
2 days - 45 min.
1 day - 60 min.

2 months later:

2 days - 60 min.
2 days - 45 min.
1 day - 30 min.

Video about allies who can help you lose weight through walking:

Where?

Walk where possible, but the best place is a park area or somewhere away from the highway and cars.

It is especially important not to walk near highways or highways - these are the worst places due to gas pollution.

And to lose weight you need oxygen.

Important details of walking and rules that we forget about from Anita Lutsenko

Race walking is not just the walking that we are used to; at first, we walk as we walk in order to introduce the habit.

At 2-3 weeks we already pay attention to how we move, position our legs, arms and of course our hips.

Rules for walking for weight loss:

• Race walking is, first of all, correct posture: shoulders are straightened, arms are bent at the elbows, we keep the pace - the speed is close to running, the foot moves from heel to toe.

  Lean your body slightly forward, take small steps, sway your hips and put your butt back. The straight leg is thrown forward.

• The speed is such that you can breathe calmly. 3 steps inhale - 3 steps exhale.
• Shoes for walking, heels are not the best option.
• You can lose about 2-3 kg per month with daily walks.
• Feelings, you should feel hot and sweating.
• Walking speed is from 120 beats per minute, otherwise the weight will not change. A calm walk at a slow pace while dreaming is like clicking sunflower seeds on a bench.
• Diversify. Walk downhill if you want a more impressive butt.
  Another type, we follow the interval of 1 minute quickly - 3 minutes slowly.
• Option 3 - side step, 20 times on each side, mixed with walking.

Level for the most advanced and perfectionists

This is not necessary, but it is highly advisable to do it once a month. Those. you weigh yourself and record your data, and then monthly or once every 2-3 months so that you can see that you are actually losing fat or everything else.

How much walking do you need to do per day to lose 1 kg per week?

• It is advisable to walk for at least 40 minutes a day.
• 1 kg is a different % of each person’s weight, so those with more excess weight will lose weight faster than those with less, so it is therefore impossible to give an exact number - the exact number of steps.
• By experience you will know this figure exactly. And it will change with every kilogram lost.

For example, analytics in practice:

If I walk 1 hour a day every day, I lose 0.5 kg or not lose weight at all.

What does it mean?

Most likely then I overeat or walk very slowly. If the measurements in cm do not change.

Which exit: analyze your diet and replace very high-calorie foods, change regular walking to interval walking and walk again for 1 hour a day.

At the same time, you also have to walk to work in the morning.

Another example in numbers.

Current weight 97.5 kg base metabolism 1700 Kcal.

If we remove high-calorie foods from the diet and replace them, then we get 1400 kcal per day.

Total: food -300 Kcal
walking – 300 Kcal

Total per day 600 Kcal, and per week 4200 Kcal = 0.5 kg

All calculations also depend on the speed component: the faster you walk, the faster you will cover the designated path and the faster fat burns, but this is not entirely true. It burns exclusively with a large amount of oxygen, so a moderate pace of walking over long distances is more effective than short walking or running.

Because when you run, you begin to choke and the body does not receive the oxygen it needs so much to burn fat.

Walk for long distances, gradually increasing them and at the same time at a moderate pace.

What are the conclusions and numbers?

We calculate using the formula:

1 kg per week - 7700 Kcal

Spend 7700 Kcal/7 = 1100 Kcal per day per week.

10 kg per month

10/4 = 2.5 kg per week

2.5/7=350 g per day

0.350 *7700=2750 Kcal per day

By 20 kg per month

20/4=5 kg per week is already a very fast way to lose weight and can lead to negative health consequences.

5/7 = 0.714 grams per day

0.714 * 7700 =5497 Kcal per day, which is more like fantasy

20 kg in 4 months

20/4=5 kg per month

5/30 = 0.166 grams per day

0.166g * 7700 = 1283 Kcal per day

What can we make these 1283 Kcal from? We can walk 2 hours a day and estimate that in this case a person will lose 600 Kcal, leaving 641 remaining.

If a person previously ate 2500 Kcal - 641 = 1859 Cal, he needs to adhere to this diet.

Meal: 641 Kcal
Walking: 600 Kcal.

Table in numbers in kg, how much you need to walk to lose weight, calculated:

Summary table of all calculations for different weights:

What does it take to burn fat as efficiently as possible?

Track your pulse; it is the correct boundaries that allow you to be in the desired range.

It is important to understand that for someone it will be enough to go down the stairs from the floor and he will enter this zone, while another person needs to pick up the pace and increase the speed, and also walk for about 15 minutes.

It looks something like the picture.

And the calculation is simple according to the formula:

220 - your age = Number of beats

Number of hits * 0.65 = Lower limit
Number of hits * 0.85 = Upper limit

Stay within these boundaries to ensure the best results from your walking.

What is better: walking or running?

Now you know exactly how much you need to walk to lose weight, and you can also independently regulate your weight loss and increase the speed or slow down.

We wish you good luck in losing weight and are always waiting for personal consultations or answers to questions!