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Walking and walking: how many calories can you burn?

In pursuit of a dream figure, many people are interested: how can this be done without major changes in the usual way of life?

In this case, it is necessary to add more activity to the normal rhythm of life. This can be a workout in the gym, swimming, replacing the elevator with climbing stairs, or just walking. The last option is the most comfortable, since it does not cause the human body to experience stress from the start of a new load. Walking will allow him to adapt for further training, or simply help strengthen the muscles.

As you know, when a person’s muscles are in good shape, the body needs more calories for normal maintenance of life. This is a huge plus for those who want to tone their body shape, since they do not have to severely cut back on their usual calorie intake.

In addition, adding walking daily or at least 3 times a week will allow you to get rid of an average of 200 – 400 calories in one set of 6000 steps.

Why walking is an effective way to lose weight.

Walking is a natural activity for the human body. He does not need to get used to this type of activity, since he does this every day. However, for weight loss, the usual walking to / from work will not be enough. Therefore, it can be argued that you can lose weight from walking.

Walking is suitable for people of almost any health group. Walking does not have a negative effect on the heart and leg veins. Therefore, moderate training walks will be extremely beneficial: they will strengthen blood vessels, muscles and help reduce weight.

Loss of unwanted weight can be achieved only if certain additional conditions are met.

How many kilocalories are burned walking per hour.

The energy expenditure of the body depends on the pace of walking and on the time that is given to it. 10,000 steps is about 7-8 kilometers. At an average pace of 4 – 6 km / h, the body needs about 200 – 350 calories. It turns out that by walking for about an hour a day, you can spend additional calories, that is, create a deficit. And this will contribute to moderate and healthy weight loss.

Calorie burning table depending on the number of steps and mileage.

The calorie expenditure that is expended while walking depends on several indicators. The higher the weight, the more calories the body will burn. This also works in the opposite direction. The lower the body weight, the lower the calorie consumption.

Also, the costs depend on the time and distance of training.

Below is a table with the costs of the body while walking. The data correspond to the average weight of a person – 80 kg:

3000 steps

6000 steps

10,000 steps

4 km/h

160 calories

320 calories

450 calories

6 km/h

230 calories

500 calories

600 calories

10 km/h

500 calories

700 calories

800 calories

Walking more than 1.5 hours

700 calories

900 calories

1000 calories

First you need to decide how much time you are willing to devote to the additional load. Next, you need to review nutrition and calculate the basic energy metabolism of the body. After that, you can choose what mileage you are ready to run at least 3 times a week. How much you need to walk a day to keep your body in good shape and to lose weight.

For example, in order to lose weight for a person with a basic metabolism of 1800 kcal, it will be enough to walk for 30 minutes at a speed of 5-6 km. During this time, he will spend 200 – 300 kcal. This will be enough for a moderate loss of unwanted weight.

How long does it take to walk 2 km? The average human walking speed is 5 kilometers. 2 kilometers can be covered in 20 – 30 minutes at an average pace.

How to make training (walking) more effective

Physical activity is only 20 – 30% of success in the fight for a toned figure. For faster and more visible results, you need to review your diet. As a rule, weight begins to decrease with a calorie deficit. But this does not mean at all that those who want to lose weight need to severely limit themselves in the use of specific types of products.

You can achieve a calorie deficit by adding more physical activity. That is, the more training, the more calories the body needs to maintain its existence.

How to motivate yourself to do more

The human body and brain require some time to get used to a new type of exercise. Here are some tips that can give you more incentive to finally get started:

  1. Add a little more effort – and notice a huge result. Oddly enough, if you add a little more activity every day, then in a week the first results will be visible. Muscles will begin to take shape, the body will be filled with energy. Isn’t it worth it?
  2. Walking is a natural process for humans. Without the existence of even such a small activity, the body will “harden”. This will negatively affect the overall health of the veins, muscles, and even the bones of the legs. Therefore, 30-minute walks at an average pace will save your legs from this.
  3. Remind yourself why you need this activity. It will be enough to remember every day about the main goal for which you started walking.
  4. Start keeping a notebook in which you will write down the kilometers traveled. This will help you see progress, as well as motivate you to work harder.
  5. Print out a check sheet. It should indicate the desired weight loss and daily mileage. The points must be painted so that each time the walking distance increases. The desire to tick off “done” can also be an additional source of motivation.

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