Walking is good for your heart and muscles. And if you want to lose weight, then this is a great way. So how many calories are burned when Walking 2 km or 2 hour?
Hippocrates believed that walking is the best medicine for man, and when we spend some time in the park, many of us witness how people “take medicine.”
Walking is not only inexpensive (unless you do it at the gym), but it’s also fun.
You can walk with a friend, a dog, or just alone.
Walking not only trains your leg muscles, it also trains your heart as you burn calories and lose weight.
Whether you want to walk a certain number of steps, or perhaps a certain amount of time, it’s always good to just get up and walk.
A few years ago, we had to buy a special device that clung to the belt and counted our steps.
Today we have bracelets, pendants and step counting apps on phones .
But exactly how many moves do you need to take to burn calories after the donut you ate at work this morning?
How many calories do you burn while walking?
The answer to this question is subject to change.
How many calories are burned when walking?
If you are calculating how many calories you burn, then you must understand that this is just as important as how much you consume.
Runner’s World magazine has calculated approximate figures that will help you understand how many calories are burned when walking, whether you are counting kilometers or minutes.
CALORIES BURNED IN TWO KILOMETER = 1.52 × WEIGHT IN KILOGRAMS
For example, multiply your weight (in kilograms) by 1.52. If you weigh 80 kg, you will burn about 121.6 kcal (80 x 1.52) if you walk 2 kilometer.
CALORIES BURNED PER TEN MINUTE = 0.64 × WEIGHT IN KILOGRAMS
For example, multiply your weight (in kilograms) by 0.64. If you weigh 80 kg, you will burn about 51.2 kcal (80 × 0.64) in ten minute of walking, or 307.2 kcal per hour.
Both counting methods are based on walking one kilometer on a flat surface for about 18-20 minutes.
Remember, before starting any exercise, consult your doctor or gym trainer.
As mentioned, these formulas are based on weight.
The person who weighs more burns more calories because their heart will work faster when walking.
Every time you raise your heart rate, you burn more calories. Accordingly, If you burn more calories, you will lose more weight, unless your calorie intake is increased.
3 Easy Ways to Burn More Calories
Go Up the Hill
If you are using a treadmill, you can adjust the incline to Six degrees to simulate walking uphill.
If you are walking down the street, look for a route that includes several uneven hills with a rise of 10% or less.
As you go upward, gravity will work against you and give your heart a good workout.
Wear a Weighted Backpack
Putting 2, 5 or even 10 kilograms in your backpack and wearing it while walking 1 kilometer or for 30 minutes, you will burn more calories.
Make sure the backpack has good padding on the shoulder straps, otherwise you will feel the weight on your shoulders as well as on your legs.
Jogging on the Sand
Jogging on the sand is not easy.
If you’ve done this, you know what I’m talking about.
You need to raise your legs a little higher and, so as not to twist the ankle, be aware that the leg settles in the shifting grains with each step.
This can be quite difficult!
Initially, you may want to walk for only 15-20 minutes, which will be about 1.5 kilometers depending on your step, consider walking another extra kilometer.
Once you reach a steady pace, the second kilometer will be easy.
If you absolutely cannot walk for more than 15 minutes due to lack of time, increase your pace.
The increased intensity will make you pump up your heart and burn calories.
And let’s not forget about afterburning.
Also known as excess post-workout oxygen consumption (EPOC), post-workout oxygen starts when you stop walking as your body returns to its metabolic rate.
Your body will burn fat as it recovers, just as your walking burned stored carbohydrates.
How many calories are burned when walking?
It needs to be calculated as it is slightly different for each one due to differences in weight and walking speed.
But if you’re serious about losing weight , why not try 10,000 steps / day ?
Approximately Two kilocalorie is burned every 40 steps.
That’s about four kilocalories per minute.
Therefore, after walking 20,000 steps a day, about 1000 kcal is burned, which is equal to 3 kg of excess weight.
Dolly Parton once said, “If you don’t like the road you are walking on, start paving another.”
Wise words for those who are on the path to losing weight. Find a new route to walk to work, buy a treadmill, or join a hiking trip.
The choice is yours. Just get up and go for a walk!