Power walking or speed walking is the act of walking with a speed at the upper end of the natural range for the walking gait, typically 7 to 9 km/h. To qualify as power walking as opposed to jogging or running, at least one foot must be in contact with the ground at all times.
A brisk walk is about 3 miles an hour, which is faster than a stroll. You can tell you're walking briskly if you can still talk but cannot sing the words to a song.
Brisk Walking Speeds
This is equivalent to 6.4 kilometers per hour. To achieve a 15-minute mile walking pace, you will need to walk at 4 to 5 miles per hour (6.4 to 8 kilometers per hour).
Walk for 30 minutes a day
'Brisk' means you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little health risk but if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.
All you have to do is count your steps for 15 seconds and then multiply by four. That will give you the approximate intensity level of your walking workout. This isn't the first study to propose 100 steps per minute as a reasonable rule-of-thumb measure of moderate-intensity walking.
If the average stride length is 80 centimetres, it takes 1250 steps to walk one kilometre. Put simply, someone weighing 70 kilograms would use about 1840 kilojoules while covering their 10,000 daily steps. To lose weight, you need to use up about 2510 more kilojoules than you consume every day.
Yes! Walking is a good form of exercise that helps you burn calories. But when walking to lose weight you need to follow a balanced diet that provides the right number of calories and nutrients to support your health and your weight loss.
Walking for 30 minutes at a brisk pace covers a distance of 2.0 to 2.5 km and burns about 125 calories (520 kiloJoules).
If you plan to walk for 4 miles (or 6.4 km) a day, you will begin to lose weight almost immediately. But along with your exercise routine, you need to maintain a balanced and healthy diet so that you don't put on the calories you're working hard to burn.
For a person with excellent fitness, an approximate moderate walking pace: 15 minutes per mile (4 miles per hour) 9 minutes per kilometre (6.4 kilometres per hour)
As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.
Early mornings are best for walking. 5 AM to 7 AM is the best time for any exercise, including walking.
This is not only a cheap option, but is also easier on your joints. While running and gymming are also intensity-based work outs that target muscle groups, studies say it is walking that beats all else.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn't mean you have to do it all in one walk.
Daily walking for 30 minutes can burn up to 150 calories in a day. So in a matter of just three days, you can lose 500gms of weight from your body!
“One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking. Walking a mile (1.6 km) burns approximately 100 calories,” she added.
What is 10000 Steps Equal To? “But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you're burning about 400 to 500 calories a day, which means you're losing one pound each week.”
How far do I need to walk to lose weight? In the early stages you should aim for 6,000 steps a day, eventually progressing to a standard target of 10,000 to 12,000 steps which equates to closely 8-10km.
The Importance of Walking 5km or at least 30 Minutes a Day
Walking burns calories and therefore helps with weight management, maintenance and/or fat loss. Walking for at least 30 minutes a day can reduce your risk for coronary heart disease.
A simple 5km walk is a surprisingly effective and versatile way to check most (if not all) of your fitness boxes, depending on how creative you want to get with it!! … It is long enough to reap plenty of benefits (see below) and gives you enough time to throw in some variety (interval training, anyone?)