Calories Burned Walking; Can you Lose Weight Walking?

Walking is excellent for your health in so many ways. It releases feel-good endorphins, helps fight off weight gain, regulates blood sugar, increases circulation and therefore the appearance of hair and skin, and the list goes on.

The number of calories burned walking will depend on a number of different variables, including but not limited to:
• Gender
• Bodyweight
• Muscle mass
• Physical fitness level
• Speed
• The presence or absence of inclines and intervals
• Duration of time spent walking

Here’s a general breakdown by weight of calories burned walking for one full hour on a level surface at 4 miles per hour (a quick, brisk pace):

Weight (lbs)..…………….....Calories Burned Walking
90 ………………………………………….205
100…………………………………………230
110…………………………………………250
120…………………………………………273
130…………………………………………298
140…………………………………………319
150…………………………………………341
160…………………………………………365
170…………………………………………388
180…………………………………………407
190…………………………………………430
200…………………………………………453
210…………………………………………477
220…………………………………………500
230…………………………………………523
240…………………………………………545
250…………………………………………568
260…………………………………………579
270…………………………………………615
280…………………………………………636


4 MPH is brisk, but a pace that is good to shoot for as an avid exerciser who predominantly uses walking to stay in shape.

Can you lose weight by walking?
Yes, it is an excellent way to both keep extra pounds off, and an excellent way to lose them.

The important thing to remember when using walking for weight loss is that it does not burn as high a number of calories as other physical activities (for example; jogging, swimming laps, circuit training, boot camp style bodyweight workouts, etc). What this means is that if you are trying to lose weight through just this method, your progress may be a bit slower than you like if you don’t also watch your caloric intake in order to help create a caloric deficit that results in steady weight loss. In other words, walking for an hour a day does not give you the leeway to eat whatever you want (as is true with all forms of exercises).


Ways to lose weight faster with walking

Add a strength-training component
Muscle burns more calories than fat, and strength training encourages healthy bone density development that light cardio falls short on delivering. Even 2-3 days a week of 30 minutes of strength training will make a difference in your fitness, your weight loss rate, and your health. You don't necessarily need a gym or any equipment to get in a strength training workout; check out Fitness Blender Home Workout Videos for free routines that you can do in your own living room.

Add intervals to your routines
An hour of intervals burns more calories than an hour of the same activity at a steady intensity, and it revs your metabolism in a way that keeps your caloric burn elevated even after your workout is over. If you can comfortably walk at a brisk pace for 30 minutes, start adding intervals of incline (if you are on a treadmill) or short one minute bouts of jogging, for every 3 minutes of your regular pace.

Add incline to your workouts
Walking on an incline tones thighs and burns a higher number of calories. If you’re on a treadmill and not a fan of running, using an incline can also serve as the heart rate raising portion of an interval workout without the jarring of the joints. Check out this Treadmill Incline Interval Workout for an idea of what a good interval ratio looks like.

Mix it up to avoid boredom and keep your body guessing
Break out of your comfort zone; try swimming, stair climbing machines, group fitness classes, hiking, and strength training in order to keep yourself interested in being active and your muscles responsive to the workouts you put them through.

 


Via : https://boutder.blogspot.com

Comments

Post a Comment

Popular posts from this blog

How Often Should You Work Out Your Abs?

If you really want washboard abs, you've got to put the work in every day. Right? Actually, crushing your ab routine everyday might do more harm than good.  “People have the idea that if they do an hour of ab exercises that that’s going to chisel their abs and burn fat from that area—the old spot-reduction approach,” says Wayne Westcott, Ph.D., a professor of exercise science at Quincy College in Quincy, MA. But realistically, Westcott says you should train your core no more than three days a week. While by now you know that spot-reduction is a myth, when you overtrain your abs at lower intensities, core work becomes an endurance-type activity rather than a strength- and muscle-building activity, Westcott explains. Related: Don’t Miss These Nine Exercises That Will Fast-Track Your Six-Pack On top of not providing the intensity or recovery time needed to increase strength, too much training can also increase your risk of overuse and imbala...
Read more

How to Gain Weight the Healthy Way - Building Muscle, Curve Shape

An important part of fitness that’s covered much less than weight loss, is weight gain. Gaining weight takes strategy, consistency, and work. It might seem foreign to some people who have differing goals, but saying “just eat more!” to someone who is trying to gain weight is not unlike saying “just eat less!” to someone who needs to lose weight. Relationships with food can be complicated. How to eat to gain weight and muscle the healthy way Eat often - Try to eat 6 times a day; 3 meals and 3 snacks. Try to not let more than 2-3 hours pass in between eating. Related:  What should you eat before your workout? Best pre-work out snacks  Eat more - Adding an additional 500-1000 extra calories to daily intake would make for an increase of 1-2 lbs a week, though these variables will be impacted by the individual’s level of activity. It may seem a little intimidating to someone who is trying to eat more to gain weight but you can break the add...
Read more

140-Pound Woman Joins The 1,000 Club

From nothingness, the universe was created. From a simple caterpillar, a butterfly emerges. A dorky teen grows up to be a fashion model, or a bodybuilder. The one constant in life is change, and in our  Transformation of the Week  series, AskMen is celebrating men and women who have turned their lives around through dedication, commitment and hard work. Is that you? Email us your story and pictures at askus@askmen.com and you could be featured next week! Reaching the 1,000-pound club is an impressive feat for any lifter man or woman. It is essentially a standard by which many lifters measure themselves to be “strong.” To join the club, add the total weight you can lift in a squat, bench press and deadlift. If the total is more than 1,000, you’re in. And if you’re not in, it does not mean you’re weak. In fairness, that’s a damn lot of weight. Which made it all the more impressive when Gabrielle Tucker announced on a Reddit thread that she had...
Read more