How many calories are burned when walking in 1 hour

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Hiking is a type of physical activity that guarantees you get rid of extra pounds and improve physical fitness, increase your own endurance. Before doing regular workouts, it is very important to understand how many calories are burned by active and slow walking in 1 hour.

It directly depends on how effective the planned training will be.

What affects the effectiveness of the classes

The number of calories burned depends on the following aspects:

• the possibility of using additional equipment for sports activities;
• human data (weight, age, preparation for regular sports training);
• the pace of the planned classes;
• duration;
• features of the road and relief (it is always difficult to go uphill).

At the same time, using a special formula, you can find out how many calories are burned when walking in 1 hour of such a workout.

For each kilometer of distance, a person spends a certain amount of energy when walking, which is traditionally measured in kilocalories, and the number is always equal to half of the weight in kilograms.

In this case, the weight should be indicated real, taking into account the duration of walking, in clothes and shoes, with additional weight, therefore, it is necessary to correctly calculate according to the following formula:

0.5 x person's weight in kilograms x distance in kilometers = calories burned

The number of calories burned always depends on the weight and height of the person, the characteristics of the planned workout. An example can be given. A person who weighs 70 kilograms, at a walking speed of 9 kilometers per hour, can only use up 450 kcal.

At the same time, sports walking along the simplest route allows you to burn up to 400 kcal per hour. For an hour of climbing and descending the stairs, you can lose 550-750 kcal.

How to do race walking correctly

It is necessary to properly engage in walking or race walking to successfully eliminate excess weight and actively burn calories:

1. A fast pace of walking promotes active burning of calories. At the same time, a slow pace reduces the number of calories burned.
2. It is advisable to train in a park or forest. In this case, unevenness in the road will increase the load.
3. Workout planning needs to be approached correctly. It is advisable to increase the duration of classes gradually. Initially, you can take one-hour walks at a slow pace. Then you need to increase the pace for 5 to 10 minutes and further. Using this scheme, you can begin to conduct an hour-long hiking at the right pace. Subsequently, it is recommended to increase the pace and add time, because it directly depends on how successful and effective the planned sessions will be.
4. It is very important to walk for at least an hour. Fat when walking begins to be burned only after 40 minutes. You need to understand that the human body turns out to be very thrifty, so it initially spends previously received carbohydrates and only after a certain period of time can you spend fats.
5. It is advisable to give up walking immediately after eating. Exercise can be done only one hour after eating. In addition, after the lesson, it is best to drink water and refuse to eat, or limit yourself to one fruit, nutritious fruit cocktail.

When walking, you need to remember about breathing: inhale through the nose, exhale through the mouth. Correct breathing improves the effectiveness of your workouts. Improper breathing can lead to shortness of breath and even dizziness.

Correct exercise is very important even at the very beginning, when it is not yet about spending the optimal amount of calories.

The best ways for optimal calorie burn

Interested in how many calories are burned when walking in 1 hour, you need to find out how you can increase the amount of calories wasted during exercise. You need to understand that sometimes walking can make you sweat, but as a result, special effectiveness will be guaranteed from the planned workouts:

1. Hand swings are considered to be very useful for almost any type of walking, as they accelerate the burning of body fat due to the additional exertion.
2. When walking, you can add extra weight to increase the intensity and exercise the muscles correctly. It is advisable to avoid using weights on the wrists and legs, as they will not only make the gait incorrect, but also increase the risk of injury. However, you can use a backpack or a weighted vest.
3. You can also walk with special sticks. It should be noted that this type of training is called Scandinavian walking. In this case, you can use almost all the muscles in the body and are guaranteed to increase calorie consumption.

It is very important to plan the route correctly. If you avoid simple routes and try to complicate the path, you can increase your calorie consumption several times.

Knowing how many calories are burned with proper active walking in 1 hour, you can conduct effective workouts to improve your physical fitness.