To burn calories and as a result of getting rid of the hated centimeters in the waist, hips and other parts of the body, it is important to regularly exercise.
However, not only does grueling workout in gyms or running lead to weight loss, but walking that is done regularly and according to all the rules.
People who walk certain distances during the day, for example, 3-4 kilometers, note that their metabolism improves, shortness of breath goes away, and weight and general shape return to normal.
For most people who are losing weight, it is extremely important to know how many steps are taken on average per 1000 meters, as well as what distance should be covered so that the indicators on the scales begin to decrease.
How many steps per 1 km on average?
In order to know how many steps are in one kilometer, you should determine the height of a person. For example, if his height is 175 centimeters, then the average length of one step is 70 centimeters. Thus, in one kilometer there are 1420 steps.
If a person is 160 - 165 centimeters tall, then his step is about 50 centimeters. With such indicators, there will be 2,000 steps in one kilometer.
In order to accurately calculate how many steps a particular person takes, you can resort to special sports calculators or install an application on your phone.
How many calories are burned?
When walking, as well as during other sports activities, there is a decrease in calories. On average, according to the calculations of nutritionists, if a person walks slowly, but at the same time, without slowing down, exactly one kilometer, then he will take 70 - 75 calories.
However, this value can be higher if the person:
- overcomes the distance with a load, for example, he has a heavy backpack behind him or bags in his hands;
- there are obstacles on the way, in particular, stones that need to be crossed, ascents, steep descents, etc.
- dressed warmly;
The more clothes a person has, the more he sweats while moving and as a result, he burns more calories.
- engaged in summer:
During frost, less calories are burned, therefore, when walking in the winter season, their consumption is minimal than in summer or spring.
- walks in uncomfortable shoes.
It has been found that if you walk in high heels, in shoes that rub your feet or shoes that do not fit in size, then there is a greater consumption of calories. This is due to the increased expenditure of energy, which is required to overcome the path with obvious discomfort, and sometimes pain in the leg area.
How many kilometers do you need to walk a day to lose weight?
According to generally accepted standards, it is believed that in order to start losing weight, you need to take 10,000 steps, therefore, walk about 5-7 kilometers.
Note: For counting, 10,000 should be divided by the number of steps in one kilometer. For example, 10000: 1420 = 7.
However, this indicator is individual and depends on:
- physical fitness of a person;
- his state of health;
For some people, walking one kilometer is already an achievement, while titled athletes can easily walk 15-20 kilometers or more.
- body weight;
- age.
What distance a person can walk per day should be determined by his doctor, since independent setting of standards is fraught with the development of diseases and deterioration of health, especially after 50 - 55 years.
How to improve walking efficiency?
Walking is not enough to lose weight. You need to walk regularly, and always try to increase the effectiveness of such physical activity.
Athletes, coaches and nutritionists recommend in this matter:
- Walking strictly according to the schedule, for example, choose for this 3 - 4 times a week, and in the morning.
- Walk only in a good mood and when there is no general malaise or any diseases.
- Avoid eating an hour before training and restrict fluid intake.
- Wear only comfortable clothes, preferably a tracksuit, and sneakers (or sneakers).
- Take a small load with you, for example, put on a backpack, in which you can put 2 - 3 small books.
- Wrap the thighs with cling film.
The film creates a kind of greenhouse effect. As a result, a person begins to sweat more, calories are burned, and unnecessary centimeters go away faster.
Also, to increase efficiency, nutritionists and athletes advise:
- eat only right and never overeat;
- three hours before bedtime, drink exclusively ordinary water;
- no alcohol or smoking;
- after walking, do simple exercises, for example, bend in different directions, shallow squats or not sharp kicks.
It is advisable to contact specialists so that they can help draw up the correct training scheme, as well as suggest what will lead to an increase in efficiency, taking into account all the individual characteristics of a person.
Running instead of walking
Many people wonder what is better and more effective running or walking.
Of course, while running:
- more calorie burning than during simple walking;
- energy consumption is 3 times higher than during walking;
- there is an increase in sweat production and, as a result, a faster weight loss.
If a person has no contraindications, then it is better for him to run or alternate these activities with walking.
However, walking is irreplaceable and very useful when you cannot run or perform other physical activities.
This can be noted if:
- have heart disease;
- age over 55;
- excessive body weight;
- pathology of the musculoskeletal system;
Also, some people are too lazy to run, so they prefer normal walking, which, if performed according to all the rules and regulations, is extremely useful and leads to getting rid of the hated kilograms.
Walking exercises are very beneficial for health, they lead to an improvement in metabolism, strengthen immunity and lead to oxygenation of all cells.
In addition, such loads lead to a decrease in calories, and as a result, a person loses extra pounds, especially if he follows all the instructions and eats right.
Blitz - tips:
- you should definitely visit a therapist and consult whether it is possible to walk, as well as what load is acceptable for a specific age, physical fitness, existing diseases and other factors;
- it is extremely important during classes to monitor the general condition and in the case when the pulse began to beat too hard, dizziness, darkening in the eyes and other unfavorable factors are noted, then sit down and breathe deeply;
- never start a lesson if there is general weakness, malaise and other deterioration in health.
