Walking for Fitness

Have you ever considered walking for fitness. Remarkably, getting fit by walking is a low impact and easy way to improve your overall fitness, especially if you are a first timer or coming back from injury!

The following chart will give you guideline for calorie breakdown for those of you that are walking for weight management.
 

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


 

The above chart is an approximate guide to the length of time it would take you to expend 1,000 calories, whilst walking.

As an 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, aim to walk either for a longer period, or wear a lightly weighted backpack to increase the workout. Look in Bodywork's, for other exercises.

Use the calorie expenditure chart, to workout how long it will take you to permanently lose those excess calories. Remember walking is the slowest calorie burner on the chart, and that each lb. of body fat is equal to 4,100 calories. You can not lose 10 lb. in fat in a week, however you can in fluid and muscle protein, avoid dieting like this, just "EXERCISE".

Remember the higher percentage of lean muscle tissue you have, the easier it is for you to lose weight, in the form of body fat.

So once you have started to record your workouts, check out our other areas that may help you to hone your workout technique.
 

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