To stay fit and lose weight these days Walking It is considered to be the easiest and most effective method. But many people question that How many calories do you burn by walking for 1 hour? And how much should one do for weight loss.
Let us know from the perspective of science and fitness experts.
1. How many calories are burned by walking for 1 hour?
The amount of calories you burn Weight, gait speed and walking surface Depend on. According to general estimates:
| weight(kg) | Normal speed(5 km/h) | Fast pace (6–6.5 km/h) |
|---|---|---|
| 50kg | 180–200 calories | 250–280 calories |
| 60kg | 220–240 calories | 300–330 calories |
| 70kg | 260–300 calories | 350–400 calories |
| 80kg | 300–340 calories | 400–450 calories |
This means that an average 1 hour walk can burn 200–450 calories, which is very helpful in weight loss.
2. The right way to walk for weight loss
a. time and frequency
- Walk for at least 30–60 minutes daily.
- Walk 5–6 days a week.
b. gait speed
- Keep a comfortable pace in the beginning.
- Gradually increase your speed and distance.
c. Correct posture and stride
- Keep your back straight and shoulders loose.
- Walk while swinging your hands lightly.
- Longer strides will make the leg muscles more active.
d. choice of time
- Walking early in the morning on an empty stomach is considered good for fat burning.
- A light walk in the evening after eating helps in digestion.
e. water and hydration
- Drink enough water before and after the walk.
- It is important to take water at intervals during long distance walks.
3. Additional walking tips
- To accelerate weight loss balanced diet Adopt.
- Include high protein and low carbohydrate foods.
- Add strength training or yoga to exercise.
- Track steps and calories from a smartphone or fitness tracker.
4. Benefits of walking
- lose weight by burning calories
- Improves blood circulation and heart health
- Reduce stress and improve mental health
- strengthening legs and muscles
- Help in controlling diabetes and high blood pressure
1 hour walk fitness and weight loss plan Can be an important part of. It is easy, safe and beneficial for every age. With correct posture, movement and regularity, you will not only be able to burn calories but heart, muscles and mind Will also remain healthy.
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