Energy consumption when walking
Only a healthy and physically prepared person can afford to actively go in for sports. Unlike hard training with heavy loads, walking is less challenging for the body. Classes help to improve the functioning of the lungs and heart. Energy expenditure during walking depends on the pace of movement and the metabolism of the athlete. During a leisurely walk for 2-3 kilometers, up to 300 kilocalories are consumed. At a speed of 7 km / h, you can burn up to 500 kcal. It should be borne in mind that without a properly selected diet, it will not be possible to achieve noticeable results.
Basic Calorie Cost Table
And now we present to your attention a table of energy consumption for the most basic types of daily or sports activities:
|Types of physical work, activities||Calorie consumption, kcal / hour|
|Driving a car||50-55|
|Wipe off dust, dirt||80|
|Work in the garden, vegetable garden||135|
|Ironing linen, things||45-48|
|Cleaning the bed||130|
|Shopping, shopping, supermarket||80|
|Sedentary, including office work||75|
|Washing the floor, cleaning||130|
|Low or high intensity aerobic dancing||215-500|
|Badminton (low-intense pace)||255-500|
|Cycling (9-20 km / h or more)||185-550|
|Dancing to disco music||up to 400|
|Normal walking tour||120-150|
|Hiking (4 km / h)||240-250|
|Running (11 km / h)||485|
|Running up the stairs||850-900|
|Skiing||up to 500|
|Swimming (at speed)||210-450|
|Swimming fast crawl||550|
Take a close look at the Calorie Burning Chart and may it help you lose weight!
How many calories are spent when walking
During leisurely walks, a minimum amount of subcutaneous fat is consumed. Nevertheless, taking into account a properly organized diet and daily routine, you can spend about 250 kilocalories per hour of exercise. Remember that energy expenditure depends on the terrain in which you are training. So, the consumption of calories when walking on flat asphalt is significantly inferior to exercising in the forest, where the relief suggests active movement. For this reason, experts recommend training outdoors.
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How many calories are burned when walking per hour
Currently, there are special calculators that determine the energy consumption for a particular type of load. On average, it is believed that during a walk, a person spends 3.2-3.8 kilocalories per kilogram of weight. The final result depends on many components. So, during classes on rough terrain, up to 6.4 kcal is lost. For more information on how many calories are burned per hour of walking, see below:
- a walk on a flat road – 200;
- uphill climb – 320;
- classes at an average pace – 335;
- climbing stairs – 500-700.
How many calories are burned when walking 1 km
Experts say that in order to lose weight, you need to exercise regularly. In this case, it is important to cover a distance of at least 2-3 kilometers. Do not forget that you need to do a little warm-up before class. This rule especially applies to athletes who prefer intense training in nature. You can calculate the number of calories burned when walking 1 km using a special calculator. Experienced athletes claim that about 100 kcal is spent.
How many calories are burned when walking 5 km
Energy consumption depends on the speed of movement. So, while walking at a slow pace, 300 kilocalories are burned. The losses will be more serious if you connect auxiliary aids in the form of special weights or dumbbells to your workouts. A calculator can help you calculate walking calories more accurately based on your weight, diet, and exercise schedule. Remember to start with short distance training. At first, you should not be particularly interested in the number of calories burned when walking 5 km. Remember, these distances require preparation.
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What determines the consumption of calories
How many calories walking on foot burns is an ambiguous question. And everything will depend on the following factors:
- Weight and height of a person.
- His physical fitness.
- Features of nutrition.
- External conditions (weather, indoor environment with a treadmill, and other factors).
- Clothes and footwear.
- Leg speed, additional hand work, etc.
These are the most significant and important factors that will determine your success in energy expenditure and fat loss.
Another factor is the individual characteristics of your body: how much you sweat, what type of your metabolism is, how fast or slow this exchange is. Each nuance will decide a lot. Someone will have to walk a lot for tangible weight loss. And someone will see the effect after several hours of training.
On the Internet, you can find various numbers showing how many calories are burned when walking 1 km. It should be understood that these are average values. They are derived from massive experiments. As a minimum, you need to divide your calorie consumption by weight …