Hello my dear readers! Many do not have enough time for sports. And not everyone is physically capable of jogging on the street or pulling pieces of iron in the gym. But if you lead a sedentary lifestyle, then extra pounds will not leave you alone. Just don't despair. Better go for a walk! How many calories are lost when walking? Let's tell.
Turns out walking is a great sport. Yes, walking is a sport. Its benefits are special. After all, she trains all the same muscles as running. At the same time, it does not provide negative impact on the knee joints. Plus, it improves heart function, saturates our cells with oxygen. Everyone can walk: full and thin, old and young.
Many people are not indifferent to the topic of weight loss. Fighting hated kilograms while sitting is very difficult. Getting yourself to exercise is even harder. But going for a walk in the evening after work is as easy as shelling pears!
Of course, for weight loss it is not enough to go shopping. How many calories are burned per hour of walking depends on:
- the presence / absence of additional equipment (walking sticks, weights);
- your weight;
- your age;
- level of physical fitness;
- pace;
- duration;
- roads (it’s harder to go uphill);
- hand movement intensity.
It is clear that if you walk fast, calories will be spent more than if you walk at a slow pace. Plus, classes are best done in a park or in a forest. The load will immediately increase due to bumps in the road.
For 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 within an hour when 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 handy table 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, with a weight of 55 kg and walking with average speed, in an hour you will lose 202 kcal.
Considering all this is quite inconvenient. After all, you still need to correctly evaluate the speed. If you know exactly the distance traveled, it is not difficult to calculate the speed. And if not? Count steps per minute? You will get more tired from this than from the very walking!
I recommend using a fitness bracelet. You put it on your hand, and he considers how much has passed. For me, it is so 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 they consider the distance traveled, the speed and the number of calories lost. But is it really that convenient? No matter how much I tried the programs, they gave out a huge error. I walk 10 steps, and he counts 7 or does not understand at all that I am walking. So you have to choose - toil with a free program, or purchase a specialized device.
How to walk
No need to immediately start walking fast for 3 hours a day. Especially if you are no longer 20 years old and you weigh more than 50 kg. Start with an hour-long walk at a slow pace. Then increase the pace for 5 minutes, then for 10 minutes and so on. Gradually, you will begin to walk for 1 hour at an average pace. Want to spend more energy? Then again increase the pace and add time.
The main rule is to walk at least an hour. Fat when walking begins to be burned no earlier than after forty minutes. Our body is extremely thrifty and first spends the available carbohydrates.
Also, do not forget that you can not play sports immediately after eating. Optimal time for training - this is an hour after eating. And when you're done, don't go for food. Drink a glass of water. You can afford an apple or.
Remember to breathe while walking. Inhale through the nose, exhale through the mouth. It is also important to stop smoking. It negatively affects breathing and the cardiovascular system. There will be shortness of breath and even dizziness.
Give yourself a nice present. Buy nice sportswear and comfortable sneakers. Better yet, buy special clothes that help burn fat. For example, . They create the effect of a sauna and help to lose weight many times faster.
How to Increase Calorie Expenditure
There are several ways to increase the load. Walking classes 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 become a feast for the eyes.
Mahi hands
To work your upper body, swing your arms. This will increase the load and speed of walking.
Bend your elbows at an angle of 90 ° and do amplitude swings with your arms back and forth.
Add weight
Is it easy for you to walk and you don't get tired? Try adding weight. This will increase the intensity and challenge your muscles. Avoid wearing weights on your wrists and legs. They can change the way you walk, your posture, and increase your risk of injury.
Instead, take a backpack or a weighted vest. If you decide to carry a backpack, then fill it with water, sand, or simple cat litter. This will distribute the weight evenly.
If the weather does not allow you to go outside, take the stairs or at home on site. Do a little warm up first. How many calories are spent with these types of training, read the article "workout options for weight loss."
Walking with sticks
It is one of the best ways to increase the number of calories burned. It is suitable for all ages and fitness levels. However, the result is incredible. Nordic walking uses 90% of the muscles in our body and up to 46% more calories burned than normal walking. Sticks help to reduce the load on the ankle, knee and hip joints.
She recently bought sticks. I noticed that the load on the legs doubled and the muscles of the arms and upper back were connected.
We walk on a treadmill
If it is not possible to walk on the street, then. On average, a person walks at a speed of 4-5 km per hour. To lose weight and get in shape, you need to increase the pace and walk from 5.5 to 6.5 km per hour. Increasing the pace, spend about a third more calories. It’s just not worth increasing the topics more, because. It's not going to be walking, it's running. And this is another story, about which I wrote in the article how many calories are lost when running.
And in fins, even more effective training 🙂
You can also walk up the stairs or just up the hill. You can walk backwards. Or change the pace. Maybe you know some other ways? Be sure to write comments. And subscribe to my blog. Bye Bye!
Walking is the most useful view sports that we all do every day. Even if the work is not related to physical labor, you still have to walk. Nutritionists and fitness trainers unanimously claim that simple walking helps to tidy up your figure and lose weight significantly, especially if you stick to proper nutrition. In addition, regular walking strengthens the heart muscle and blood vessels, improves lung function and trains endurance.
No time for the gym - we go to work on foot
It is not necessary to have special electronic devices that will count the distance traveled. It is enough to know how many steps are in 1 kilometer to understand how much time you need to spend walking. Without expecting it, we spend a lot of calories on this simple process. And the more you move, the more you spend. In addition, we must not forget that it contributes to the active breakdown of fats. Therefore, knowing how many steps are in 1 kilometer, you can build an individual system for losing weight and improving your body. This is a very good incentive to start walking home after work. And in a month you can completely imperceptibly lose a few kilograms.
Walking can be different too.
Step length y different people will be different. It depends primarily on the height of the person. The higher it is, the longer the stride, and therefore the faster it will cover a certain distance. However, this is not the only thing. The size of the foot also matters, as well as the shoes in which a person walks. For example, if you are walking in sports shoes, then the stride length can be maximum, and even without accelerating, you will cover the distance a little faster. But for a girl in stilettos, the step length will be much less, and this does not depend on the height of the person. When calculating how many steps are in 1 kilometer, one should not forget about such nuances.
Not so simple arithmetic
As you can see, just taking the final figure will not work, and therefore some calculations will have to be done. True, you can use the approximate formula, which says that there are 1000 steps in 1 km. However, it is not at all accurate. It is taken as a basis that in one step - about a meter, that is, in 1000 steps you will walk about 1 km. But the only option that allows you to get reliable data is to turn on any navigator and walk one kilometer, counting steps.
Here are approximate calculations by which you can find out how many steps are in 1 km. For example, let's take a person with a height of 175 cm. He will need to take 1377 steps to cover the desired distance.
We increase the load
If you want to take up walking in order to lose weight, then you must ensure a calorie deficit. In this case, you should know that just walking in the park, you will spend much less than if you are in a hurry somewhere. An athlete who uses a sport step will also work much more efficiently, with greater impact. When walking fast, the costs increase by about three times, which can be used for good. Significantly increases calorie expenditure walking up stairs, over rough terrain and uphill. Although there is a small snag here. Speaking about how many steps are in 1 km, it should be noted that when climbing uphill, the step length is reduced, which means that the initial calculations will already be incorrect. However, the effectiveness of such activities is increasing, and yet quality is much more important than quantity.
An alternative to fitness training
To have an excellent figure and excellent health, it is not at all necessary to attend any section. To do this, you don’t even need to know how many steps are in 1 kilometer when walking. It is enough just to refuse trips to the store, to visit and to work on public or private transport. Instead, walk everywhere. Of course, it will be necessary to reconsider the expenditure of personal time. However, a cheerful state and a toned figure will be an excellent reward for you. If you walk every day for 2 hours, and this is often your way to work and back, then in just a week you will burn more than 200 g of subcutaneous fat. If you do not lean on fatty and sweet foods, and do not overeat, then these reserves will not be renewed. Therefore, after a few months, the result will be clearly marked on your silhouette.
How much to walk per day
We have already said that in order to be healthy, it is necessary to play sports. And the easiest and most accessible form of it is walking. We tried to calculate how many steps are in 1 kilometer (as you know, there are 1000 meters, and approximately the same number of steps should be). However, the question immediately arises of how many kilometers you need to walk a day so as not to have health problems. The 10,000 step rule is quite popular. This norm came to us from Japanese everyday life. However, questions arise again. And if a person ate a hamburger or ice cream, is it necessary to increase this rate? Or can you leave it as it is?
In fact, this figure came to us from ancient times, when the Japanese moved much more on foot, and their diet was much healthier. Therefore, it was only a guide for healthy lifestyle life. Today, doctors are faced with the fact that for many people it becomes problematic to walk even 2000 steps a day. It is for these people that the desire to overcome a little over eight kilometers a day is the most significant. Raising the bar should be gradual so that there is no temptation to quit this venture.
Sports and healthy eating
There is another point why doctors do not recommend unprepared people to walk that much. Because a person can make it a habit to walk 4 km in the morning and evening, but completely neglect the diet. 10,000 steps every day is very healthy, but if you eat them with a hamburger and drink cola, you will still gain weight.
Change step to run
If you want to make your workout more intense, then go for a run. In this case, the respiratory system trains and hardens, there is a powerful flow of oxygen to all organs and tissues. Thanks to this, the body is healed. Some beginner runners are interested in how many steps in 1 kilometer while running. To find the average solution, one step in this case is equated to 1.5 meters. It turns out that a kilometer will fit in about 666 running steps.
It should be noted that since physical activity increases, then the calorie consumption, respectively, will increase. With unhurried walking, a person spends 3.2 kcal per kilogram of his weight, then 4.5 kcal. And if you switch to running, then the consumption increases to 10 kcal.
Instead of a conclusion
All of these methods can give a very significant error, so you can only roughly calculate how many steps are in 1 km while running. And if you want to have accurate data, experts recommend using fitness bracelets. It is put on the hand, and it shows how many kilometers a person has walked. Of course, there are many applications on the phone. They are free, but for the most part they work with large errors. For example, an application can record a trip by car as walking, and another time it will not react to your trips at all. Therefore, if you already use devices, it is better to choose professional devices.
Walking is good for health. This type motor activity Good for people of all ages. To fully familiarize yourself with the effectiveness of loads, you should know how many calories are burned when walking 1 km, how to exercise correctly, how to calculate speed and distance. These topical issues are discussed in this article.
Burning calories while walking
General information about walking
First, let's designate an interesting pattern: for an hour of walking, you can spend from 200 to 300 calories. Of course, the effectiveness of fat burning directly depends not only on the time spent on a walk, but also on the speed of movement. Other factors also have a direct influence, such as the availability of equipment - sticks or weights, the initial weight and physical development of the body, the nature of the movement of the hands, the characteristics of the chosen road, and age. It turns out that in order to determine the cost of calories per kilometer of the distance traveled, it is necessary to take into account all the above points.
Counting calories while walking
Calorie consumption at a weight of 60 kg
For example, you weigh about 60 kilograms. In this case, for one hour of movement at a speed of 4 km / h, about 200 calories will definitely burn. By accelerating the pace of steps to a speed of 6 km / h, you can achieve the burning of 315 calories in the same time. From 50 to 53 - that's how many calories are burned when walking 1 km with a weight of 60 kg. Be sure to use the stairs, because when going up, you can spend 5 calories per minute, and when going down - 3 calories.
Calorie consumption at a weight of 70 kg
Now we give approximate data for a body weight of 70 kilograms: 192 calories will be consumed in an hour of walking if we move at a speed of 3 km / h. By increasing the speed to 5 km / h, you can achieve the burning of 288 calories per hour. If you walk at a fast pace, about 6 km / h, then the body will lose 366 calories. It turns out that 57-64 calories are burned per hour. Using the ascent of the stairs, within a minute a person will spend 6 calories, descent - 4 calories.
Calorie consumption per kilogram of body weight
Let's take walking for an hour as a basis. Calculate how many calories you can burn per kilogram of body weight. Driving on a flat road, at a speed of 4 km / h, will give an effect - 3.2 calories. With an increase in speed to 6 km / h, 4.5 calories will burn. The fastest walking pace of 8 km / h will give the best result - 10 calories.
Climbing up an inclined road at a speed of 2 km / h, a person spends 6.4 calories per kilogram of body weight. If you walk freely in the fresh air, you can burn 6.4 calories per hour. Being engaged in sports walking, you will be able to use 6.8 calories.
Determination of walking speed by the number of steps
If you don't have speed control equipment, count your steps. When moving at a speed of 3 km / h, you will take about 50 steps in a minute. A person walking at a speed of 4.5 km / h takes about 75 steps per minute. When accelerating to 6 km / h, there are about a hundred steps per minute.
Walking: burns a lot of calories, in most cases is safe for health and helps to lose weightWalking for health and weight loss
On average, a person daily conquers a distance of 1-10 kilometers. Strive to walk more so you can strengthen your cardiovascular system, improve lung function, and improve overall endurance. Active pastime in the fresh air helps to intensively nourish each cell with oxygen and maintain a good mood. If you make an effort, you can use walking to normalize the figure by getting rid of excess fat reserves. In fact, there is no need to make an effort or set aside special time: try replacing all possible trips by private car or public transport with walking around the city - this simple measure will definitely be useful. Instead of using the escalator or elevator in buildings, go up and down on your own feet. It’s good that today there are special smart bracelets and smartphone applications that help calculate the speed and calorie expenditure when walking. We recommend taking this opportunity to accurately record your achievements and systematically increase the load.
Rules for efficient walking
You need to know that walking, along with other measures to reduce weight and build a beautiful body, is incompatible with the wrong lifestyle. That is, until you finally and irrevocably say goodbye to nicotine addiction, alcohol consumption, nutrition harmful products, constant stress, there can be no talk of good results from fitness classes. To quickly move towards beauty and health, you need A complex approach. For maximum effect, we suggest you master Nordic walking with special sticks, fat-burning stairs, climbing uphill and moving quickly over rough terrain. Experts believe that you can eat before and after walking, but you need to pause for 1-2 hours.
We believe that walking for less than an hour for weight loss is ineffective. Going on a fat-burning walk, know that the first 50 minutes of calorie consumption will not be due to body fat, but due to available carbohydrate reserves. Your body will start breaking down fat the moment your glucose reserve runs out. For this reason, long walking is more beneficial for health and weight loss. Such exercises speed up the metabolism, this effect persists for some time after walking.
No matter how many gadgets, machines and types of workouts people come up with, regular walking is still one of the best ways to lose weight. excess weight.
If you decide to lose weight by walking, the first thing to do is go and buy a pedometer. Now you can find very inexpensive models of pedometers that will help you calculate how many kilometers you walk a day and how much you need to walk in order to lose weight.To find out how many kilometers you need to walk to lose weight, first of all it turns out how much you already walk every day. This will tell you how much more time/distance you need to walk each day to finally see the difference on the scale.For example, using a pedometer, you found out that you walk 8,000 steps a day without gaining weight. Finding out how many steps / kilometers you need to add to lose weight is a matter of simple mathematics, calculated according to the number of calories you need to burn.
How many kilometers do you need to walk a day to lose weight
The average human stride length is approximately 0.7-0.8 meters. Given this length, there are approximately 1250 steps in a kilometer.
For the passage of 1 kilometer, a person burns approximately 60-70 calories. If a person walks 3 km more per day (4 km in total), then 240 calories are burned.
Walking 5 km a day will burn approximately 300 calories. 300 calories per day - 2100 calories burned per week (if walking daily).
In a month, you will burn approximately 9,000 calories, which is equal to losing 1 kg. In a year from walking you will lose 14 kg.
Adding another 4 km to daily walking (for example, 1 km) is quite easy. Take the stairs instead of the elevator, walk while talking on the phone, if you drive a car - park away from work, if using public transport - try to walk part of the way to and from work, etc. To walk 5 km in one time, it will take only 45-60 minutes - this is very little!
Now let's calculate how many steps to walk a day to lose weight
There are 1250 steps in 1 km. To lose 1 kg per month, you need to walk daily 5 km = 6250 steps. This is without reducing the number of calories per day.
If you cut your calorie intake by 250 per day, then you will have a daily calorie deficit of 550, which will allow you to lose 1 kg per week.
Very important!
If you decide to lose weight with walking, be sure to include strength training 3-4 times a week.. Losing weight women often think that weight training with dumbbells/barbell/kettlebells will make them muscular like men, or that they need to wait until they lose weight and then begin to tone the muscles.
All this is not true. Firstly, women do not have enough "male" hormones to gain large muscle mass, and, Secondly, strength training is simply necessary for losing weight - it speeds up metabolism, enhances fat burning, all exercises can be modified to fit your physical level.
And don't forget to cool down and stretch after walking.
Output: walking is a great way to get in shape and lose weight. Combining walking with strength training proper nutrition gives an incredible result - you will burn calories even while resting!
Why you need to walk 10,000 steps a day and how to do it?
Can you lose weight and maintain a healthy weight by walking 10,000 steps a day? Yes!
Regular walking provides benefits in terms of weight loss and fitness, as well as health. And this applies to both beginners and advanced workout enthusiasts.
When you increase the number of steps per day (for example, on the program above), you become more active throughout the day, outside of individual specialized training. And if you're just getting into fitness, walking is perfect for getting your fitness level up for harder workouts. And even if you have been doing fitness for several years, this may not be enough to neutralize the negative health effects of a sedentary lifestyle.
All in all, more walking is not only a benefit for the waist, but also for health.
Benefit for health:
Walking reduces the risk of high blood pressure, cardiovascular disease and diabetes.
Walking reduces the risk of dementia and cancer.
Walking can relieve the pain of fibromyalgia.
In addition to this, walking has no side effects
as opposed to running. Running gives the strongest and not very useful load on the joints, frequent injuries in runners are a harsh reality. Walking is the most natural set of movements for a person, and for beginners, the safest.
Even if you train for an hour a day, but spend the rest of the time sitting (due to the specifics of the job, for example), you will not be able to reduce the risks of diseases with these workouts. That's when walking helps - you move more often during the day.
You have already heard about the cherished 10,000 steps per day- this recommendation is given by many. This is certainly a good goal, but not the best way to start walking with just this number of steps.
Based on the latest study, an adult walks an average of 5,900 steps per day. And if you take not the average, then the majority goes much less. That's why you can't immediately switch from 2000-5000 steps to 10000. A sudden increase in load will not bring much benefit, rather harm. It is better to start adding 500 steps a day, gradually increasing their number once a week. And so on until you start walking 10,000.
We offer two more ways:
By time: 15 minutes of brisk walking - approximately 1.5 km (these figures may vary, as stride length varies among people).
step by step: 10,000 steps is approximately equal to 8 km, so consider 2,000 steps as 1.5 km.
Well, don't forget that there is pedometers.
It turns out that 1.5 km is 15 minutes, and 8 km is 1 hour 20 minutes.
In this way, You will walk 10,000 steps in about 1 hour and 20 minutes at a fast pace. Accordingly, the slower you walk, the more time you need.
More about pedometers
A very important note: pedometers and other fitness devices are not always accurate. In particular, they only count steps forward. One study even found that about 30% of steps are not counted by pedometers! This is a very big difference. For example, if you take steps back, left and right, walk in place - all this will not count.
Is one walk enough?
A reasonable question arises: "Is 10,000 steps all a person needs? If walking is enough, then other training is not needed?" The answer depends on your level of preparation. If you have never done fitness before, you can start by increasing your steps - this will make it easier for you to start exercising regularly.
But once your body gets used to the workload, it rises to a new level, you should start incorporating other types of training into your regimen: strength (to combat muscle loss that begins in your 30s), stretching (to increase range of motion and reduce risk injuries), as well as other forms of cardio training (interval training, which helps produce anti-aging growth hormone). Combining walking with other physical activities will help you stay fit. best form both externally and internally.
Walking program for weight loss and health for 4 weeks
So, we now know that walking actually helps you lose weight (assuming you also do strength training and stretching). Did you know that lack of movement poses a serious risk of developing cardiovascular disease (British Journal of Sports Medicine). So how do you start walking for weight loss and health? Is there any plan? Yes, fitness expert Chris Powell created a 4-week walking program for weight loss and health.
In just a month, you can get in shape, and by continuing to walk further, you will significantly reduce the health risks associated with a sedentary lifestyle.
4 week walking program
Week 1
Day 1: use a pedometer to calculate how many steps you walk per day on that day (in normal life, without special additional walking). This is your base step count. Write it down wherever it is convenient for you: in a smartphone, tablet, notepad.
Day 2: Increasing steps! Add another 500 steps to your base number. Maintain the new number of steps until the next mark "Increase steps!"
Day 3: While walking, put yourself visual distance markers - a tree, a store, a post office, etc. - and keep it in sight until you reach this marker. This tactic will give the impression that the walk is shorter than it really is.
Day 4: As you walk, think about what motivates you to do fitness - health, family, an upcoming vacation at sea. At home, make pictures with your motivation and attach it to the refrigerator or mirror - so that you have inspiration 24 hours a day.
Day 5: Strong corset muscles prevent back pain that can sneak up on you while walking. Add 5 minutes of corset muscle exercises to your daily walk immediately after the walk.
Day 6: Take a powerful, active walk through the mall (mall), then treat yourself to some new walking shoes.
Day 7: Add to the base number of steps more 1000 steps .
Day 8: Increase your walking pace by listening to invigorating, fast-paced music (steps should be in rhythm with the songs). This will make the workout easier.
Day 9: Get into the habit of leaving your walking shoes at the inhalation door at the end of each day. you will have fewer excuses and no need to look for sneakers before walking.
Day 10: Increasing steps! Add 1500 steps to the base number. Stick to this number of steps until the next marker "Increase Steps!"
Day 11: Keep walking interesting by downloading a new playlist of music you haven't heard before.
Day 12: Enter intervals - this will enhance the effect of walking for weight loss, help you burn more calories. walk 1 minute at a very fast pace (you should breathe heavily, but not out of breath), then 2 minutes at an easy pace. Repeat 4 times.
Day 13: When you need inspiration, walk around your room or office. Experts believe that walking helps in generating creative ideas.
Day 14: Take a walk after dinner, share your walk on social networks. People who broadcast their goals have a greater chance of losing weight.
Day 15: Add 2000 steps to the base number. Now you walk 1.5 km more than when you first started.
Day 16: In the middle of walking, take a short break by stretching the calf muscles: one leg is slightly bent, the other is straightened forward, pull the toe towards you, you can even try to reach the toe with your hand and increase the stretch. Repeat with the other leg. Hold the stretch for 30 seconds on each side.
Day 17: Add some more walking while talking on the phone.
Day 18: Don't let bad weather stop your progress - change your shoes if it's icy outside, walk in the shade - if it's hot, with an umbrella and rubber boots - when it's raining.
Day 19: Add another set of intervals to your walk. This time, reduce the time of easy walking by 2 times. Very fast step - 1 minute, easy step - 1 minute. Repeat for 15 minutes or more (if you can).
Day 20: Add 2500 steps to the base number.
Day 21: Walking in place counts too!
Day 22: Ask a friend to keep you company during the walk. Just choose friends who are fun and active. Together on the positive you will achieve much more.
Day 23: Listen to an audiobook while walking - this will help you work not only with your muscles, but also with your head, and besides, time will fly by.
Day 24: Add 3500 steps to the base number.
Day 25: Take the stairs instead of the elevator. 2 extra minutes of stairs per day (about 3 floors) can burn enough calories to keep you from gaining weight.
Day 26: Follow the 1.5 km rule - if you need to get somewhere less than 1.5 km away, walk at a brisk pace instead of using a car or public transport.
Day 27: Add 4000 steps to the base number. you are now walking 3 km more than you started!
Day 28: Try running 3K instead of walking - regular jogging. If you walk at an average pace, it will take about an hour.published
If you have any questions on this topic, ask them to specialists and readers of our project
When physical exercise contraindicated or too lazy to do them, then you want to do something easy, for example, walk.
And then a reasonable question arises, how much do you need to walk a day to lose weight?
How do you know if you're walking enough with a pedometer or mileage measurement? What should be the walk? What will help you lose weight fast?
To give an exhaustively accurate answer, you need to know exactly your weight, age, lifestyle, nutrition, and only then you will receive an answer during a personal consultation, but there is another option - this is to try.
Set up an experiment and see the results of it, would you like to become a participant in the experiment? You yourself will be both a scientist and a test subject at the same time, because it's so interesting.
And a side bonus is knowledge about your body, how it reacts to what food and different amounts of walking.
How and when to start?
You need to start today, now!
Because if you go too deep into the analysis of all this instead of actions, you will not go!
Therefore, start the first day with what you have, go as it turns out, but then we will analyze 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 calorie content of the food you eat per day and the Basic calorie content you need when you lie on the couch, they must be recorded on paper.
Each indicator will affect the number of steps or km, and it will also show whether you can quickly lose weight (calories) or have to walk a lot.
What needs to be found out?
- The number of calories that are burned while walking in your weight and age in 30 minutes and 1 hour.
- Desired weight, ie. target where you want to come, fix the exact drop number.
Look at the table. In it you will see the weight and the number of calories that you will lose when different types walk. 
Age is not indicated here, but we will talk about it later, the older the person, the harder it is for him to lose weight.
For example, 120 kg current - 75 kg desired = 45 kg - this is the weight that I want to lose.
Now 45 * 7700 = 346,500 calories I want to lose.
Important: pure fat has a calorie content of 9,000 kcal per 1 kg, and the total calorie content of the lost weight is considered to be 7700, because. it's not just fat.
A person cannot lose weight exclusively with fat, this must be strived for, but part of the weight lost will also be part of water, muscle and fat, which is why we take the number 7700.
346,500 / calorie content of 1 hour of walking with 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 number. There are online calculators that will help you calculate online how much you need to walk per day in order 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 km per day?
Since the average step is from 0.7 - 0.8 m, then 1 km = 1250 steps.
If you go to work at a rush speed, then in 1 hour you will walk from 5-6 km.
10,000 steps = 8 km = 1.3 hours.
2000 steps = 1.5 km = 15 minutes walk.
These are average figures and you still need to consider in relation to you personally.
Video about how many km and steps 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 do not change anything and only walk 2 hours a day, then after 7 months you will reach your desired weight.
But it is not the only place which is of decisive importance.
It is worth adjusting for nutrition 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 - best method this is an experiment:
For a week, we analyze all our collected tables:
- Nutrition.
- measurements.
- Walking.
See if this rate of weight loss suits you or if you would like to speed it up.
If it suits you, 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 immediately want to give you a tip on fast weight loss by walking on foot.
Review:
Leaving for Kyiv back in 1998, I could not have imagined that this would be my first experience of drastic weight loss.
Then I got a job as an administrator, the task was to go to institutions and arrange for a performance.
The fare was paid there and back, i.е. movement around the district is only on foot, and for Kyiv this is a huge distance.
So imperceptibly for myself, I was losing weight dramatically despite the fact that I ate to my fill and on weekends I did not limit myself to either ice cream or cake.
After coming home from work, my legs hurt terribly, my butt and hips simply went numb when you sit on a bed or chair and you feel such a slight tingling, as if a current were piercing every cell of the body.
I came and lifted my legs to the top, so I lay from 30 minutes to an hour, until my legs come to their senses.
In a month, I lost about 20 kg, because. all the clothes were too big for me. Mom was just in shock and thought that I was just starving, no one believed me that I just go to work all day.
I worked from September to May, when I left in the spring, then all the clothes left at home were huge on me, so I think I lost 40 kilograms, and maybe more.
Because I did not know my weight before departure and after arrival.
Here are my photos after losing weight:
I want to draw your attention to other disadvantages of fast weight loss with walking for 5-6 hours.
Upon arrival home, I was worried about my lower back, an ultrasound showed a kidney prolapse, and it’s understandable that the fat went away very quickly in 8 months, if you imagine that it took 50 kg, then 6.25 kg per month.
But I lost weight very rapidly in the first months, in the spring I was already involved and it was not so hard.
How much did I walk? From 9 am to 4 pm mostly on foot, i.e. 7 hours with short breaks.
With a high rate of weight loss, and this 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 fix it through accounting.
Pay attention to another disadvantage, that in this case, if you do not change your eating habits, the weight will immediately return as soon as you stop walking. You will eat it quickly again.
But what to do?
Either walk on duty 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, and in the number of steps.
Pay attention to the photo, it is no coincidence that the emphasis here is 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 per month, then:
- excess weight should be from 20 to 40, i.e. we drop 10 per month, then at least 30 extra;
- keep records and adjust both nutrition and walking;
- monitor the rate of weight loss no more than 3 kg per week and 12 kg per month.
And one more secret: which women always forget. A person is able to lose 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 weight by 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, do you really need it with such cosmic speed?
How to lose weight by 5 kg per month, step by step instructions:
- We eat and count calories, cutting the diet by 200-300 Kcal, while increasing the amount of food due to vegetables.
- We calculate walking and also gradually increase its number.
- We keep records: nutrition, walking, results.
- We analyze the results and adjust the rate of weight loss, the number of foot loads per day, nutrition.
Video about losing weight by 5 kg by walking:
Can the weight go away? Yes, if you exercise a lot and eat more calories than your body needs.
Then your body will change, and the weight will remain the same, if this is true, then you have a great tool - these are your measurements.
They show you whether you are actually losing weight, through volumes. 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 installs on your phone or other device in your pocket and counts your steps.
Where can I get such a pedometer program on my phone for free?
In Googleplay - there their range is quite wide, so choose the one that is most comfortable for you and does not consume too many phone resources.
The ideal pedometer program is a correctly counting, low-resource, constantly showing how many steps you have taken even without turning it on, hanging in the tray and reflecting the number of steps and calories.
Here are some photos of such programs with different numbers and results. 
Secrets of this program:
- When you use transport, turn it off, otherwise it counts, and you do not make any effort.
- Turn it on and off in the mornings and evenings for maximum savings
battery charge. - 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.
- Customize the program so that it evokes positive emotions in you and for greater accuracy, take your phone with you to work or when you go to another office, so it will be more accurate.
- As practical experience has shown, a person with a weight of 95 kg takes about 12,000 steps a day, which is about 2 hours of walking, while burning approximately 547 Kcal.
- Test 2-3 pedometers at once, which you will like the most and will be accurate, as well as low-power consumption, leave that one.
There are also fitness trackers with a pedometer. In principle, a pedometer can even be built into a radio receiver.
What is your number?
For example, a 33-year-old man with a weight of 235 kg is recommended to walk 4,000 steps a day in the first stage of weight loss.
The program “I am losing weight on NTV”, where, with the help of walking and changing nutrition, a man lost 47 kg in 4 months:
For mothers on maternity leave, who are confined to the house and weigh up to 100 kg, the approximate figure may be 10,000 steps - this is 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
Can you lose weight if you just walk slowly and comfortably?
Yes, but most often having a goal, we want to reach it faster, don't we?
Therefore, if you basically don’t care when you arrive at your destination, then move at a slow pace, but for the rest there are other options, they are more energy-intensive, which means fat disappears faster.
- Nordic walking.
- Interval.
- Moonwalk.
We will analyze in detail each type of walking, as well as the secrets and how they can be combined and arranged. Separate recommendations from Alexey Kovalkov in video format.
Video from Alexey Kovalkov about the rules of walking for weight loss:
Nordic walking is walking with sticks with sharp tips, very similar to skiing. When walking, both arms and legs move, i.e. large muscle groups involved.
A separate video about interval walking is especially for those who want to master this particular type of walking:
Interval is a variant where your walking becomes faster at intervals until your breathing starts to become very quick, then you return to your usual pace.
Go like this, 1 minute fast - 1 minute slow. At first, you try to follow the alternation in order to get used to it.
The Michael Jackson moonwalk, when you put your feet next to each other, the steps are small and you seem to roll.
So what walking is better to choose for weight loss?
This is best established experimentally, namely:
we choose interval walking + Scandinavian - we walk for a week for 1 hour + we measure the number of steps - this allows you to keep a brisk pace.
We record 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?
THE MOST IMPORTANT ANALYSIS! EVERY DAY AND EVERY WEEK we sum up the results.
What was the result of a week of progress or regression? Has the distance traveled increased? Has time sped up?
And be sure to link it to the 2nd table - this is your weight and volumes so that you see a single picture.
Do not forget to compare the results for the week, then review the weight and nutrition, in the 2nd week already compare with the results of the 1st and so choose the ideal weight loss rate for you and at the same time spend a minimum of effort.
Important: in these weeks that you are comparing, try to keep the same calorie content and ratio of BJU (proteins, fats and carbohydrates).
It is this method that will allow you to lose weight quickly and lose more calories, or rather fat.
Secret allies?
To start losing weight even for the beginner, it is important to remember about clothes, shoes and gradualness. 
- Cloth. It should be comfortable for walking, and also take into account the weather conditions, because. you will get hot pretty soon when you move.
- Shoes. If you don’t have a sports shoe, then choose a comfortable one, sneakers for walking or running are ideal. Shoes must be with shock absorbers.
-
Graduality. If your excess weight is more than 30-40 kg, then you should start with very short walks.
It can be a simple walk for 10-15 minutes, especially if you and she is a curiosity and is difficult. A speed of 2.5 - 3 km / h is slow walking.
For those who have already got used to it, this is 5-6 km / h at about 70-80 steps per minute.
-
Posture and positioning of the legs. It is important to put your feet in a straight line, and not wrap them in or out.
The back is straight, the chin is raised and the arms are bent at the elbows, while walking they move. - Do a light warm-up before walking. Rotating the joints starting from the feet and ending with the head, each joint now in one direction, then in the other direction 10 times.
- Drink water. Every 20-30 minutes, 1-2 sips.
- Breath. It is desirable to breathe at a rate of 1 inhalation for 3-4 exhalation steps. Inhale through the nose and exhale through the mouth.
And it is not necessarily expensive and a certain brand!
When?
The ideal time is in the morning when you have had breakfast, but the glycogen stores during the night are depleted and your body will use fat depots to cover the calorie consumption it needs.
Can you go at other times?
Yes, if you can't 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:
so beginners walk daily 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 to help you lose weight through hiking:
Where?
Go where you can, but the best place is it a park area or somewhere away from the highway and cars.
It is especially important not to walk near the highway or highway - these are the worst places, due to gas pollution.
And oxygen is essential for weight loss.
Important walking details and the rules we forget from Anita Lutsenko
Race walking is not just walking to which we are accustomed, for the first time of introduction we walk as we walk in order to introduce a habit.
At 2-3 weeks, we already pay attention to how we move, put our legs, arms and, of course, the hips.
Walking rules for weight loss:
-
Race walking is, first of all, correct posture: the shoulders are straightened, the arms are bent at the elbows, we keep pace - it approaches running in speed, the foot goes from heel to toe.
The body is slightly tilted forward, the steps are small, we wiggle our hips and the butt is set back. The straight leg is thrown forward.
- The speed is such that you can breathe easily. 3 steps inhale - 3 steps exhale.
- Walking shoes, heels are not the best option.
- You can lose about 2-3 kg per month, with daily walks.
- Sensations, you should become hot and feel sweating.
- Walking speed is from 120 beats per minute otherwise, the weight will not change. A calm walk at a slow pace, dreaming, is like clicking seeds on a bench.
-
Diversify. Go downhill if you want to have a more spectacular butt.
Another view, follow the interval 1 minute fast - 3 slow. - Option 3 - side step to the side, from 20 times on each side mixed with walking.
Level for the most advanced and perfectionists
This is not required, but highly recommended and should be done once a month. Those. you weigh yourself and write down your data, and then monthly or every 2-3 months, so that you can see that in fact you are losing fat or whatever.
How much do you need to walk a day to lose weight by 1 kg per week?
- It is advisable to walk a day for at least 40 minutes.
- 1 kg is a different% of the weight of each person, therefore, with a large overweight, he will lose weight faster than with a smaller one, therefore it is impossible to give an exact figure - the exact number of steps.
- By experience, you will know exactly this figure. 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 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 the diet and replace very high-calorie foods, change normal walking to interval walking and walk again 1 hour a day.
At the same time, in addition to walking to work in the morning.
Another example in numbers.
Current weight 97.5 kg basic 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 go, the faster you will go through the designated path and the faster the fat burns, but this is not entirely true. It burns out only in large numbers oxygen, so a moderate pace of walking for long distances is more effective than short or running.
Because when you run, you start to suffocate and the body does not receive much-needed oxygen for it to burn fat.
Walk for long distances gradually increasing them and at the same time at a moderate pace.
What are the conclusions and figures?
do the calculation according to the formula:
1 kg per week - 7700 kcal
Spend 7700 kcal per week / 7 = 1100 kcal per day.
For 10 kg per month
10/4 = 2.5 kg per week
2.5/7=350 gr per day
0.350 *7700=2750 kcal per day
For 20 kg per month
20/4 = 5 kg per week is already very fast way weight loss and can lead to negative health consequences.
5/7 = 0.714 grams per day
0.714 * 7700 \u003d 5497 kcal per day, which is more like science fiction
20 kg in 4 months
20/4=5 kg per month
5/30 = 0.166 grams per day
0.166g * 7700 \u003d 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, 641 remains.
If earlier a person ate 2500 Kcal - 641 = 1859 Cal, he should adhere to such a diet.
Nutrition: 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 is needed to burn fat as efficiently as possible?
Track the pulse, it is the correct boundaries that allow you to be in the right range.
It is important to understand that it will be enough for someone to go down the stairs from the floor and he will enter this zone, and the other person needs to pick up the pace and increase the speed, and also walk about 15 minutes.
It looks about the same as in the picture.
And the calculation is simple according to the formula:
220 - your age = number of strokes
Number of strokes * 0.65 = Lower limit
Number of strokes * 0.85 = Upper limit
Keep within these limits so that your walking gives the best results.
Which is better walking or running?
How to take more steps and spend the maximum number of calories while walking?
If you manage to barely walk 5,000 steps a day, then we recommend that you analyze the day when you walked the maximum steps.
An experiment was conducted, lasting 6 months.
He showed that it is more efficient to walk in a stadium or in a park where there are no cars and no large crowds.
To rhythmic music or listening to audiobooks.
So in 30 minutes it is possible to walk up to 5000 steps.
If you have a day off, then divide the whole day into 3 parts and in each period of time allocate 30 minutes for walking, if there are still shopping trips, then you can find up to 17,000 steps per day.
It's just 2 hours of walking, 1.5 hours of them at the stadium or park, the rest is for your own business.
Get the whole family involved in outdoor activities and walking so you even have something to talk about.
Take animals with you, the cat of my acquaintances walks with them around the stadium with pleasure and accompanies them.
Another important aspect is comfortable shoes and seasonal clothing that allows you to move freely. Pay attention to heels, women always want to look attractive, and yet sneakers are preferable.
Now you know exactly how much you need to walk to lose weight, and you can also independently regulate your weight loss and increase speed or slow down.
We wish you good luck in weight loss and always look forward to personal consultations or answers to questions!