Daily walking is a useful sport for people who want to be fit, healthy and energetic in life. On the one hand, such an exercise seems ineffective, but for older and overweight people, this is the only way to keep the body in good shape, removing extra pounds.
How many calories are 10,000 steps?
Taking into account scientific calculations, daily walking in 10,000 steps burn to 400 calories in a day.
Walking for weight loss can be combined with a complex diet, the effectiveness will be more noticeable.
How to measure average walking speed?
According to statistics, a person walks 4000 steps per day, while walking in a ten-minute period of time, you can take 1000 steps.
The movement of a person takes into account the dynamics and pace of movement:
- Walking walk - rest and movement in a park or square, the pace is slow, the average speed of a walking person is 3-4 km / h. When walking slowly, a person walks 70 steps per minute. The walking pace cannot be called health-improving, there is no physical activity. For the elderly, a slow walk is beneficial.
- Wellness walking - movement accelerated up to 120 steps per minute, you can walk 7 km / h. This option acts on the general well-being of the body, the arterial system, one feels cheerfulness in the body.
- Sports walking - the method of movement is designed for people who maintain physical health and slimness. The average speed develops up to 16 km / h, the pulse accelerates to 180 beats per minute.
It is much more difficult to spend time standing, while walking, body stability increases.
How and how much should you pass a day?
Ten thousand steps is a figure that has been recognized as the normative indicators of the daily norm, given research and a positive effect in improving the body's health. Doctors recommend doing at least eight thousand steps daily. Such movement is the best way to prevent diseases. Have a positive effect on an active lifestyle.
Many do not set a goal to go through this number of steps, it depends on the lifestyle and work activity of a person. To feel energized and keep fit, try to just walk. With the help of pedestrian movement, it is possible to lose extra pounds, improve health, improve mood and positivity.
On average, a person can walk half the norm a day. Taking the required number of steps is difficult in sedentary work. By increasing your speed and pace, achieve the same results as with normal movement. It is easier for couriers in this respect, they can cover the distance three times more.
When working in the office, try to walk for ten minutes outdoors during breaks. Improvement in well-being, guaranteed.
How much to walk to reduce those extra pounds?
If you want to remove the kilograms that interfere with your figure, make the installation - to walk at least 15,000 steps. Fitness bracelets are used to calculate the steps taken; when purchasing a device, you need to learn about entering user parameters in order to receive reliable data.
Some people use a special program in their phones, the device can increase the amount when the movement vibrates.
Making daily sports walks of 10-15 thousand steps and maintaining a diet, it is easy to lose weight without exhausting yourself with heavy loads in gyms. A person weighing 70 kilograms burns about 440 calories by doing race walking.
How many steps do children need to develop healthy?
A growing organism is saturated with energy, ten thousand for children, this is the minimum figure. Fidgets without counting steps heal the body. Children who are overweight and less mobile should take 15,000 steps. This will improve your well-being, remove the required amount of calories.
How many steps do retirees need to take?
People of retirement age should take care of their health like no one else. Over the years, a person's working capacity decreases, which affects the state of health.
To delay premature aging, you need to walk or jog a lot. From the age of 50, the norm is at least 5,000 steps per day.
What determines how many calories are burned when walking?
The movement is accompanied by muscle tension, joints work, blood circulation and oxygen supply to the brain increase, human thinking is activated and improved.
You can determine the amount of calories burned taking into account some factors:
- the amount of time spent walking;
- kilometers traveled distance;
- body weight, height, leg length;
- the age of the pedestrian is taken into account;
- peculiarities of metabolism;
- health status;
- type and methods of walking;
- time of day and conditions of the territory.
Taking into account the above indicators, you can calculate how many calories are burned when moving. Moving at an average speed, 200 calories are burned per hour. Walking at a slow pace, a person loses 100 calories.
Race walking is suitable for young and old people who want to lose weight. The destruction of calories does not take place evenly, in the first half an hour the minimum amount is consumed, at an accelerated rate in the next half hour, burning reaches 500 calories.
Two or three walks a day for at least 5 minutes prevent disruptions in the work of blood pressure.
The benefits of walking
The benefits of walking around for young and old people are obvious. Walking not only strengthens the legs and reduces weight, it makes the body work on a different level.
The effects of walking and brisk walking affect:
- musculoskeletal system;
- joints and spine, which are strengthened by blood circulation;
- the body is cleansed of toxins and toxins;
- cholesterol comes out and blood pressure is normalized.
Walking is the body's defense against disease. Scientific studies have shown that a twenty-minute walk reduces the risk of premature mortality by up to 30%, this applies to people with a sedentary lifestyle.
People who want to lose weight, getting used to daily walks, will only get pleasure from the process. Burning calories will not be so important, the main thing is the beauty of nature and enjoying the picturesque places of parks and suburban environs.
If you want to feel energetic and cheerful, walk and walk to work. The result will not keep you waiting. Go in for sports and be healthy!
