How many calories are burned when walking?
The undeniable features of our reality are such that a person who wants to join a healthy lifestyle, physical education and sports and lose a few extra pounds, often simply does not know where to start. Not everyone can go to the gym or fitness club. It is even more difficult to find like-minded people, a place and time to play football or volleyball.
If you are a healthy and physically fit person, then without noticing it, you walk up to 5-7 km in a day, without feeling tired. So why not turn it into a pleasant and useful habit? Think about how many calories are burned while walking. Walking in a peaceful step on a flat area for two hours, you lose about 50 calories. Not very much, right? Now calculate how many calories are spent when walking at an average pace - 10 calories per minute. Tangible difference! But if you want to lose even more, just imagine how many calories burns at an intense pace, with good speed,over rough terrain or with physical burdens! You can burn up to 2 thousand calories in half an hour! This is reminiscent of a full hour class in the gym!
In addition to slender and pumped up legs and a taut figure, you can also strengthen your health. Daily walking without forcing the breathing rhythm for an hour helps to improve the cardiovascular system, normalize the heart rhythm, restore and improve the respiratory function of the broncho-pulmonary system. And all this with a minimum risk of injury, provided that you have the right shoes - light and steady sneakers, sneakers or moccasins. Just remember to maintain water balance. Walking, like any kind of physical exertion, causes fluid loss, so take a bottle of water with you and drink a glass after a walk.
How to enhance the effect?
If you are just starting to walk like a gym, do not overdo it. Start from 20-30 minutes 4 days a week at a slow pace, gradually increasing the time and speed of walks. Walk silently, without killing the breath, listen to music. When walking, make small moves with your hands, turning your body to the sides.Move from flat asphalt to rough terrain (park or forest). Wear weights on your feet and tear your feet 15-20 cm from the ground. Nordic walking is widespread in Europe, but it is important to combine it correctly with breathing practices.
The most effective types of walking
To make the most of winter weather conditions and vary the load, try skiing. How many calories are burned while skiing depends only on the speed of the skier. For example, with an average speed of 15 km / h, you lose about 60-70 calories per hour.
You can not even imagine how many calories are burned while walking upstairs! The more muscle groups are involved in the walking process, the harder it is, the more muscle work and the more calories you lose. So, if you walk up the stairs, you will lose more than 1300 calories in two hours! For an untrained person, this is very difficult, so take your time. And if you go down on foot, you will additionally burn another 200 calories in the same two hours. But this should be done competently, so as not to overwork the heart. Take breaks.
And how many calories are burned when walking fast? At this rate, an average of 100 to 200 calories burns per hour. When walking backwards, you strengthen the muscles of the back and buttocks.And if during the walk to strain the abdominal muscles and buttocks, you will significantly increase their elasticity.