How many calories and fat can you burn in an hour of walking: many people know that to maintain health it is recommended to walk about 10,000 steps daily .
This information was reported by Ukr.Media, URA-Inform reports.
To test this statement, the researchers decided to conduct a small experiment in the gym. Although the conclusions from it are conditional, and they can be considered as a starting point.
In particular, for the experiment we used a treadmill with an average speed of 6 km/h. The duration of the experiment was 1 hour, during which it was possible to cover a distance of 6 km.
From the school curriculum we know that the average walking speed of a person is 5 km/h. However, taking into account individual characteristics, the speed can vary from 4 to 6 km/h, and the step frequency — from 70 to 120 per minute. The results depend on various factors: gender, height, weight, age, level of physical fitness and overall health.
As a result, in an hour of walking the experiment participant burned 311 kcal and walked 6288 steps, which is the majority daily norm. It is worth noting that the body uses different energy sources during training.
It is worth noting that while walking, glycogen from the blood and muscles, that is, the supply of sugar, is primarily consumed. And only secondarily does our body oxidize fats. But even if by some miracle we used up 100% of our fat reserves, then 1 g of fat provides 9 kcal of energy.
Thus, having spent 311 kcal, the experimenter would have burned 34.5 g of fat. If you compare the results with popular fast food products, one cheeseburger contains about 300 kcal. Thus, in an hour of walking, the experiment participant was able to burn approximately the same number of calories as contained in one cheeseburger.
In order to compensate for the calorie intake of a full meal in such a restaurant, he would have to walk at least 3-3.5 hours.
Conclusions from the experiment
You should not pay attention to the total number of steps taken per day. If your fitness bracelet or smartphone greets you with the coveted number of 10,000 steps, it’s too early to rejoice. In order for there to be a result, they must be performed continuously as a workout.
At the forefront of losing weight is only nutrition and a calorie deficit. Workouts — this is just one of the tools for creating scarcity. It is worth paying attention to the calorie content of what you eat. Remember the number that you will have to work off if you decide to snack on something not very healthy.
At the same time, researchers note that walking — this is the easiest and safest way to maintain health. However, they recommend ideally aiming for 10,000 steps per day.
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