Calorie Walking

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Frequently Asked Questions...

How do you burn more fat and calories, walking for a longer time, or running for a shorter time?

walking would keep the the heart rate up longer...but running takes more energy to burn....which would be better fo rme to do? at first i was briskly walking...but i dont wanna be doing it for an hour and a half a day just to burn the amount of calories i want....so i want to cut the time shorter by running, but will running be better?
ugh...you guys, shut up! you guys arent telling me anything!!! i already know how to lose weight with dieting and excercising..and i am walking fast! GEEZ! just tell me how do u burn MORE calories, running for a short time or walking for a long time?


Answer:

You're really asking about calories per mile vs. calories per minute. Lots of people get this mixed up.

Calories per mile is proportional to bodyweight but nearly independent of pace. There's some individual variation, but a 160-pound person burns 100 calories per mile, no matter how fast she goes. If she weighs 80 pounds, then she burns 50 calories per mile, and so on. Running faster or walking slower has no effect on the calories PER MILE.

Calories per minute is proportional to pace and weight. If the above person doubles her pace, she will burn the same 100 calories per mile, but she will get that mile done in half the time, so will have burned calories at twice the previous PER MINUTE rate.

It's distance that counts. If you want to run faster and take less time, you will indeed burn the same calories as if you walked it and thereby took more time. But don't cut the distance. Speed up and cut the time.

Advice: Don't abruptly increase your pace; instead gradually increase it. Check your heartrate at your desired pace; keep your heartrate in the correct training range for your age. Don't do the same thing every day; alternate longer and shorter days and take an occasional day off. Take care of your shoes and wear good ones. If you're over 40, get a complete physical and a maximal stress treadmill test with EKG before you start running.

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Calorie Walking

Double The Calorie Burn by just Walking

Best Calorie Burning Exercises and Activities

It's important to choose the type of activity that is closest to you so you'll still go to practice even when you're feeling down. Also it's important to pick the intensity that is not too easy for you. After all, the real results are coming from a bit stronger intensity. Obesity, according to the World Health Organization, is among the three factors that accelerate the aging process next to the smoking and sitting. And yet we don't think about aging and about the confirmed scientific fact that obesity leads to cardiovascular diseases. Most of us still identify overweight only with the appearance and a feeling of how we look in our favorite pants.

What do we need to stimulate fat burning?

Accelerating basal metabolism - "basal metabolism" is a daily consumption of calories at rest (functioning of internal organs, maintaining body temperature, maintaining muscle tension at rest). People with fast metabolism during equal daily movements spend a few hundred calories more than a person with slow metabolism. To accelerate the basal metabolism through exercising you must choose the most functional activity and that is the one that focuses on interval training, i.e. exercise alternating high and low intensity, that attracts more fatty enzymes out of the cells.

Intensive exercise program - to lose excess calories you need a bit stronger activity. In order to keep the body in zone of melting fat it's necessary to bring the pulse to about 65% of the maximum heart rate (swimming, biking, jogging ...). Maximum heart rate is 220 beats per minute (bpm) minus the number of years. After such aerobic workout your metabolism stays accelerated for a while and then the body burns fat intensively for several hours.

Conscious exercise - you should know that the more muscles you activate in your body the more calories you burn. Therefore, while doing the exercises for the abdominal muscles, hold your arms, legs and butt muscles active and firm. More active muscles means higher calorie consumption during training.

Walk a lot – do we really have to walk a lot? Yes! Walking prevents body to reduce basic energy consumption, to switch metabolism to economic drive and to simply burn fewer calories. Walking speed should not exceed 6.5 km / h, about 140 steps per minute.

Protein enhances fat burning - you must supply your body with pure protein (fat-free-protein) so that during training you wouldn't lose muscle mass but burn fat instead.

Here is a list that denotes the consumption of calories during specific physical activity for a period of 60 minutes for a person that weighs about 60 kg:

  • Pilates – 250
  • Yoga – 240
  • Power yoga – 360
  • Stationary bike – 720
  • Boxing – 540
  • Recreational swimming – 360
  • Riding – 240
  • Rollerblading – 420
  • Badminton – 420
  • Skiing – 570
  • Squash – 800
  • Football – 630
  • Lying Quietly – 70

For a long time it was believed that it's impossible to lose weight because your body constantly seeks it's old weight ("set-point") but today it is known that if you do some activities and maintain the new weight for 3-6 months your body will accept the new set-point.

Do you want to read more about the topic?
If so, download my free guides on how to burn calories and stay fit forever.

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