Walking is an exercise method chosen by many people. In particular, it is very suitable for people who want to lose weight and find a suitable subject where walking is of interest to many people. So, how many calories does walking for 1 hour reduce, and what are the benefits of walking? The article below will share useful information to help you have a better training plan.
Answer: How many calories does walking for 1 hour burn?
There is no specific number on the number of calories burned when walking with everyone because it depends on many factors. Fitness trainers share that the amount of fat burned when walking will depend on walking factors, moving terrain and body weight.
How many calories walking burns will depend on weight, type of walking, speed and exercise time and will vary like:
| Velocity |
Moderate walking speed (5km/h)
|
Fast speed
(6.6 – 8 km/h) |
Trail Hiking (5.5km/h)
|
Walking up stairs (5km/h)
|
Downhill walking (4.5km/h)
|
| Weight | |||||
| From 64 – 63 kg | 200 calories | 270 calories | 355 calories | 275 calories | 165 calories |
| From 63 – 72 kg | 225 calories | 430 calories | 408 calories | 545 calories | 190 calories |
| From 72 – 81 kg | 255 calories | 485 calories | 465 calories | 620 calories | 215 calories |
Walking is a very simple and flexible sport in terms of time, anyone can do it. However, to achieve the desired weight loss goal through exercise, you need to pay attention following:
- Choose neat and comfortable clothes that absorb sweat well and choose soft shoes that fit your feet comfortably so that the walking process will not affect your health.
- Before walking, you should warm up your body with simple exercises to avoid joint misalignment and muscle pain due to sudden movements.
- Before and after walking, always provide the necessary amount of water for your muscles. body
- In cases of chronic diseases, musculoskeletal diseases, etc., you need to pay attention to limiting transportation or do your own exercises, and do not walk regularly.
Benefits of walking for human health
Walking not only consumes energy and directly serves the purpose of weight loss, but also brings health benefits, specifically:
Prevention of cardiovascular problems
Maintaining the habit of walking every day will be very good to improve activities. Physical activity. At the same time, it reduces bad cholesterol in the blood, thereby regulating blood pressure and preventing cardiovascular disease.
Increases lung volume
Combining walking and deep breathing helps the lungs work harder absorb more oxygen. This will increase the oxygen concentration in the blood, causing toxins to be eliminated and helping to ensure a healthy body.
Suitable for weight loss purposes
Doing long-distance walking will stimulate the body’s metabolism, thus increasing metabolism. energy, and at the same time burn excess fat effectively. If you maintain regular walking, it will change the body’s response to insulin, so the excess fat in the abdomen will soon be consumed.
Improve digestion
Hand movements, steady walking, practice deep breathing, etc. Walking directly affects the abdominal muscles and stimulates the stomach to work better.
Increases the health of the legs
The effectiveness of walking about 10,000 steps a day is equivalent to the effectiveness of reaching the effect in 1 day. On the other hand, it helps prevent varicose veins in the elderly.
Increases the health of the skeletal system.
When walking, the bones are relaxed, the structure and position of the spine is shaped more regularly, etc. Thanks to that, it is very good for preventing diseases Bone and joint conditions such as: osteoporosis, back pain, fractures, arthritis, etc.
Instructions on how to walk to burn more caloriesu calories?
Exercise by walking brings many benefits, specifically burning energy effectively for people who like physical activities. If you are losing weight and want to find a safe method, walking will be the right method. With this method being easily implemented, you should not give up this sport.
To get the best results from walking, you can use some tips shared by coaches and athletes to gain more experience in practicing this subject.
- First, you should pay attention to walking with standard posture and correct arm and leg movements according to instructions. You must warm up carefully before walking such as rotating your wrists, ankles, shoulders, hips, and waist to avoid injury or muscle strain when walking.
- How many kilometers per hour you walk is not as important as the walking process. During walking, you should start with a slow speed and then gradually increase to increase muscle strength. At the same time, increases heart rate and supports burning more calories.
- To achieve good weight loss results, you should maintain a daily and regular walking practice habit.
- Practice walking by changing on many different terrains such as climbing hills, climbing stairs, walking fast,..
- Choose the most suitable time to walk
- Avoid drinking sugary drinks, and avoid drinks that are high in calories for the body during low-intensity walking workouts.
The correct way to walk ways to exercise
In short, walking is also considered an effective weight loss exercise. According to the fitness coach, to lose weight by walking you need to follow certain techniques. The first important factor to help you effectively lose weight by walking is correct walking posture.
Here are some instructions for walking to lose weight properly with the following correct posture:
- Step forwardnaturally, don’t step on the ground too hard.
- The back is kept naturally straight, with a tendency for the body to lean forward a bit.
- Hands swing naturally to the rhythm of footsteps;
- Perform the movement of lowering the front leg and lifting the back leg at the same time and make sure to have 1 foot on the ground as a support to maintain balance;
- Use your heels to land first, then lower the soles of your feet and toes.
Above is information shared and answers to questions about how many calories it takes to walk in 1 hour along with walking instructions to lose weight effectively. Hopefully these shares will help you know how to practice properly and achieve the fastest results.
Kim Dung
