Walking is the only way to move in space, which is inherent in humans at the genetic level. Of course, to the extent of the development of society and technology, mankind has come up with new alternative methods of transportation: the use of various vehicles and aids, which greatly facilitated our life.
True, along with this, another problem arose: a person stopped walking on his own in sufficient quantities: a car, a bus, an elevator and an office chair.
But, by the way, ordinary walking is an excellent simulator, which not only helps to pump all muscles, but also to strengthen the body in general: the work of the heart and lungs improves, and endurance increases.
And regular walking quite actively affects the process of burning calories, and, consequently, weight loss. So, within one month, absolutely imperceptibly for yourself, you can lose the extra 2-3 kg, in fact, the more we walk, the more calories are dissolved.
The fact is that during normal walking, the cells of the body are saturated with oxygen, while metabolic processes are accelerated, fat is oxidized and, as a result, is broken down. Everything is simple and natural, and, what is especially pleasant, without any harm to health.
However, it should be borne in mind that walking can also be different, for example, a leisurely walk in a park or embankment is one question, but a person who is engaged in race walking or just walks quickly is completely different.
Calculating how many calories are burned while walking is not easy, if only because the number will depend on many factors, however, approximate figures still exist.
For example, if you walk at an average pace every day in the fresh air for 2 hours, then literally in a week it is quite possible to burn about 2000 kcal, which is not so little for such an easy and even enjoyable activity.
Naturally, effective results can be seen only if you follow the principles of healthy eating: do not indulge in high-calorie and fatty foods, do not lean on sweets and starchy foods. In other words, daily walking is a great way to lose weight for those who are trying to lead a healthy lifestyle.
How to lose weight by walking?
If you decide to improve your body and, of course, your health through walking, then for optimal results, it is important to follow some rules. On average, a person walks from 1 to 10 km during the day, however, few of us reach the extreme figures.
So, for real burning of calories, you need to walk at least 6-10 km a day, while trying to get out into the street in any weather and even when there is no desire at all, of course, unless there is a downpour or a hurricane.
As we said, many factors will affect the number of calories burned – this is the amount of distance traveled, your weight and age, physical fitness, physiological characteristics, walking surface and incline, and many others.
For example, if we are talking about walking on asphalt somewhere in the park, then you will burn significantly fewer calories, about 3-4 kcal per hour per 1 kg of weight. If you increase the speed, the number of calories burned will increase, for example, under the same conditions, but at a speed of 8 km / h, about 10 kcal per kilogram of weight is expended.
This is no longer an easy walking step, but a movement close to race walking. But if you go on a hike, where you have to overcome various depressions and hills, trees and tall grass, you will begin to expend much more calories even with a low speed of movement, about 6.4 kcal per hour per 1 kg of weight.
By the way, experts equate several weeks on a hike somewhere in the forest or mountains with several months of intense training in a fitness club!
For those who are interested in how to calculate their speed, there is a very simple correspondence table – you just need to count your steps. For example, if you are moving at 50 steps in 1 minute, then your speed is about 3 km / h, 70 steps in the same interval corresponds to 4 km / h, and 100 steps is already 6 km / h.
In addition, your personal weight will affect the consumption of calories, because the heavier a person, the more energy he spends to move the body in space.
It should also be remembered that it is necessary to start small – it can be extremely difficult for an unprepared overweight person to walk 10 km on the first day at a speed of 6-8 km / h. You can start with light walks in the city, gradually complicating the task for yourself: walking on rough terrain, walking on stairs, walking, increasing the speed and distance of walks.
Do not forget that it is extremely reasonable to take walks a few hours after eating, only in this way nothing will threaten your health.
After walking, metabolic processes continue, so a strong appetite may arise, the influence of which should not be succumbed to at least for an hour and a half.
As a last resort, you can eat something light, such as low-fat yogurt or a green apple. In addition, if you decide to walk, you will have to quit smoking, as it significantly reduces endurance and negatively affects the health of the heart and other organs.
The ideal walking speed should be such that you don’t get too tired, but also not too slow – otherwise you will not achieve the result. Leg weights can be used to increase calories burned, or a regular backpack with extra weight will do.
Walk and lose weight with pleasure!