Walking For Fitness

Walking is an excellent way to get in shape and lose weight. Almost anyone can do it, no matter what their current fitness level, and all you need to get started is a comfortable pair of shoes.

WALKING TIME FOR EXPENDING 1000 CALORIES PER WEEK
DAYS PER WEEK
SPEED 
100 LB

(45 KG)

125 LB

(56 KG)

150 LB

(68 KG)

175 LB

(79 KG)

200 LB

(90 KG)

ONE
2 MPH

3 MPH

4 MPH

480

360

240

420

312

216

360

264

180

300

228

156

240

180

120

TWO
2 MPH

3 MPH

4 MPH

240

180

120

210

156

108

180

132

90

150

114

78

120

90

60

THREE
2 MPH

3 MPH

4 MPH

160

120

80

140

104

72

120

88

60

100

76

52

80

60

40

FOUR
2 MPH

3 MPH

4 MPH

120

90

60

106

78

54

90

66

46

76

58

38

60

46

30

FIVE
2 MPH

3 MPH

4 MPH

96

74

48

84

62

42

72

54

36

60

46

30

48

36

24

SIX
2 MPH

3 MPH

4 MPH

80

60

40

70

52

36

60

44

30

50

38

26

40

30

20

SEVEN
2 MPH

3 MPH

4 MPH

68

54

34

58

44

28

48

36

24

40

30

20

34

26

18

For example, a 45 kg person would need to train 3 times a week at a speed of 3 MPH, for 120 minutes, in order to use 1,000 calories.

In order to increase your calorie expenditure each week, you can either walk longer, faster, or even wear a lightly weighted backpack.
 

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