The question of how many calories are burned while walking, interests all those who watch their weight and adore walking around the city or park. This is especially true for young mothers: they need to bring the figure in order, and long walks in the fresh air with a stroller will benefit the baby. So, consider how many calories are lost when walking and how walking can be used for weight loss.
Burning calories when walking
Normal walking is not the most effective form of fitness . Walking for an hour, you will spend about 200 calories. It is worth noting that this is not a universal figure for everyone: it depends on the speed, and on your initial weight. The more your weight, the more strength the body spends on movement, and burns more energy.
It should be noted that it is about walking at an average pace, with a speed of about 5 km / h. It is more useful to walk not on direct asphalt, but on natural soil, especially with the overcoming of hummocks and ravines. Such walking can burn up to 300 calories per hour.
How many burning calories are fast walking?
If you go at an intensive pace, much faster than usual (speed about 7 km / h), then the kilograms will melt faster. So, for example, for 1 hour your body will spend 350 - 400 calories, depending on your initial weight.
Especially useful is fast walking uphill - but this mode will not stand everyone. However, if you still try, the consumption of calories will increase by another 40-50 units per hour.
Maximum loss of calories during walking
The most advantageous for losing weight is the unloved all walking up the stairs. In an hour of walking, you burn 500 to 700 calories! However, it would be difficult to imagine a girl who can climb the stairs for an hour or so. If you seriously decide to take care of yourself, and there are no other simulators at hand - use an ordinary ladder! To protect joints, experts recommend to climb on foot, and go down the elevator. However, if there is no elevator in the house, you can go down the stairs. Such lessons should be conducted daily, starting from 15 minutes. At the same time 1-2 times a week, add to the original time for 1-2 minutes, until you reach the half-hour walk up the stairs. It is an excellent help to the body in burning fat and restoring a healthy metabolism!
Such walking for weight loss burns calories very efficiently, however, if you do it irregularly, it will not help much. First, try to come to the system: for example, do 20 minutes every day, or every other day - 35-40 minutes. Choose a convenient schedule for you, and do not miss a single lesson!
How should you eat for weight loss when walking?
Consider the basic rules that will help you quickly get rid of excess weight when walking:
- Give up sugar. Two spoonfuls of sugar in tea greatly increase its caloric value. Moreover, the use of sweet provokes the jumps of sugar in the blood, because of what literally in an hour you will again feel hunger. From all sweets, except fruit, too, it is worth abandoning. The same rule applies to flour products.
- Try to eat
at about the same time, preferably in small portions. The body likes to work in the usual rhythm - remember at least how difficult it is to go to work after the weekend! It is also difficult for the body to perceive food that comes out of the usual schedule. - Instead of garnishes use only vegetables, fresh, stewed or baked.
- Daily drink at least 2 liters of water.
- Refuse from frying and too fatty meat.
At the heart of any weight loss can not be just sports - it is important to adhere to the proper nutrition , which will help you not only to consume fat cells more effectively, but also to prevent the formation of new ones.