Experts reveal how many calories are burned when walking

He walkan activity whose calorie-burning ability is often underestimated has proven to be one of the most beneficial exercises for physical and mental healthaccording to fitness experts. Nicole Glorgroup fitness instructor and Shana Maleev, To your health professional, emphasize that walking is not just a low-impact activity that can be done anywhere from the neighborhood to the treadmill at home. promotes weight loss combined with a healthy diet and a balanced lifestyle.

Walking is considered “one of the best exercises for weight loss.”, according to Glor, also the creator of the YouTube channel NikkiFitness. This activity not only helps burn calories, but also improves metabolism, reduces stress and promotes sleep restorative, key elements in any weight loss effort.

Shana Maleeff adds that walking increases your body’s need for energy, which naturally speeds up your metabolism and therefore burns calories. “Anything that moves your body burns calories.”Explain.

The benefits of walking extend to improving cardiovascular endurance, muscle and bone strengtheningand helps maintain a healthy weight. However, the number of calories burned by walking depends on several factors, including age, height and weight personality, as well as the intensity, duration and pace of exercise. For example, A person weighing approximately 68 kilograms burns about 100 calories for every 1.6 kilometers at an easy pace of 4 kilometers per hour.whereas a 54-pound person burns about 85 calories over the same distance and pace.

To increase the number of calories you burn while walking, Glor recommends increase the pace or distance covered and add incline to the course. Walking at an incline not only increases your heart rate and therefore energy expenditure, but it also tones the muscles in your body, including your glutes, quads, hamstrings, calves, and core.

“Adding an incline helps simulate outdoor walks that require more effort.”– suggests Glor. Likewise, using resistance bands, dumbbells, and even backpacks while walking can significantly increase your calorie burn.

Knowing if you’re burning enough calories can be difficult without the use of fitness trackers. Feeling slightly out of breath and a thin layer of sweat are indicators that you are working at a good pace..

perceived stress levelwhich measures exercise intensity on a scale of one to ten, should be at least six for longer, slower endurance walks and seven for more intense walks involving dumbbell work or hill work.

In addition to physical activity, diet is important for losing weight. Maleev emphasizes that “Nutrition is the main way to lose weight” and advises a balanced diet with 40% carbohydrates, 30% protein and 30% fat. It is vital to avoid hidden calories in sugary drinks, excess alcohol, refined sugar and full-fat dairy products.

Tracking apps and devices can be useful for calculating the approximate number of calories burned during walking and other exercise, as well as monitoring macro- and micronutrient intake.

To optimize your gait training, it is recommended to follow progressive method, designed by Nicole Glor, which is suitable for both outdoor and treadmill use. Using a pair of dumbbells weighing 1 to 2 kilograms will provide additional muscle tone during this exercise.

Glor walking plan for 4 weeks:

• 1 Week: Walk 0.8 km or 10 minutes Monday to Friday. Rest on Saturday, stretch on Sunday.
• Week 2: Walk 1 mile or 20 minutes Monday to Friday. Rest on Saturday, stretch on Sunday.
• Week 3: Walk 3.2 km or 30 minutes Monday to Friday. Rest on Saturday, stretch on Sunday.
• Week 4: Walk 4.8 km or 40-45 minutes Monday to Friday. Rest on Saturday, stretch on Sunday.

Incorporate the following dumbbell exercises into your walk. Repeat these movements at set intervals three times for a full set of weighted arm intervals.

Bicep Curls and Bicep Curls: Step forward with your right foot, lift your left knee, and extend your leg into a powerful forward kick, bending your left leg while lifting the dumbbells to shoulder level to work your biceps. Lower your left leg and kick with your right leg while lowering the kettlebell. Repeat kicks and biceps curls at 30-second intervals.

Triceps kickbacks with steps: Place your left foot on the ground, turning it to one side, with moderate knee flexion. Perform a light lunge by moving your right leg back. Pull the dumbbells towards your chest, raising your elbows (starting position). Bring your right knee toward your other knee and “pull” the weight back, extending your arms to engage your triceps. Return the weights and right leg to the starting position and perform a 30-second interval. Change the direction of the front part and repeat on the other side.

Knee and Shoulder Raise: Step forward with your left foot and hold the kettlebell at your hips. Raise your right knee to hip level while lifting the weight just above your chest. Lower the weights while lowering your right leg and raising your left knee. Repeat at 30 second intervals.

Lateral shoulder raise with lunge: March to the count of four with your right foot forward and a kettlebell in your hands. Kick your right leg forward and lift the weight out to the sides, bending your elbows slightly. (Be sure to lunge far enough so that your right knee is directly over your right ankle, not near or beyond your toe, and keep your torso directly over your hips.) Step your right leg back to stand and lower your arms. Lunge forward with your left leg and lift the kettlebell to the side, again engaging your shoulders. Lower the weights and walk your left leg back to begin. March to a count of 4 and repeat at 60-second intervals.

Internal cross for biceps: Take the march and replace it with a kick, holding the weights with your palms facing back and your arms extended toward the floor. Tapping your right toe, bend your left arm toward your right shoulder along the center line of your body, keeping your left elbow close to your waist. Lower your left hand. Touch your left toe, cross your right arm, and shift your body weight toward your left shoulder. Repeat at 30 second intervals.

Walking Triceps Press Overhead: Move your feet forward at your starting walking pace and lift both weights overhead. Your elbows should point toward the sky and bent so that the weights are directly behind your neck and your hands are touching your knuckles (starting position). Continue marching left and right and lift the weights toward the sky while extending your arms. March right, left and forearms (two counts on legs = one count on arms). Repeat at 30 second intervals.