A comparison of slow, uphill and fast, level walking on lower extremity biomechanics and tibiofemoral joint loading in obese and nonobese adults. As with running, swimming, and other forms of aerobic exercise, pace makes a difference. 2 However, walking for longer periods more vigorously can. To lose weight walking, you need to walk at a moderate pace for 30 or more minutes at least five days a week. Haight DJ, Lerner ZF, Board WJ, Browning RC. Picking up the pace Walking regularly can help aid weight loss and improve fitness levels. A 154-pound person burns 280 calories an hour walking at a moderate pace (3.5 miles per hour) and 460 calories an hour walking at a vigorous pace4.5 miles per hour (MPH). The effects of free-living interval-walking training on glycemic control, body composition, and physical fitness in type 2 diabetic patients: a randomized, controlled trial. Karstoft K, Winding K, Knudsen SH, et al. Cardiocirculatory and metabolic responses at different walking intensities. Schwarz M, Urhausen A, Schwarz L, Meyer T, Kindermann W. doi:10.1519/JSC.0b013e3181bac5c5Ĭenters for Disease Control and Prevention. Quantifying differences in the "fat burning" zone and the aerobic zone: Implications for training. American Heart Association Recommendations for Physical Activity in Adults and Kids.Īmerican Heart Association. The more calories you burn, the quicker your pace. ![]() If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. For example, heres what a 5 minute brisk walk will burn for. Effect of aerobic exercise on echocardiographic epicardial adipose tissue thickness in overweight individuals. As explained above your calorie burn will depend on your weight, time spent walking and speed. ![]() For a more comprehensive breakdown, we went ahead and calculated the calories a woman of average weight (per the CDC) burns during a leisurely walk compared to a brisk one. Aim for at least 150 minutes of moderate-intensity cardio exercise per week, or 75 minutes of vigorous-intensity exercise, to reap the benefits. Bairapareddy KC, Maiya AG, Kumar P, Nayak K, Guddattu V, Nayak V. A 15-minute easy walk will probably only burn 15 to 50 calories, but there are other health benefits to a daily walk. Activities such as brisk walking, running, cycling, swimming, and dancing increase heart rate, burn calories, and contribute to overall weight loss, including reducing belly fat.
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