How many kilometers can a healthy and trained person walk in 8 hours? Can a person walk all day long without stopping? You may have such questions when planning a tourist trip to another city or hiking in nature. Or, for example, your car has broken down and you suddenly need to walk to the nearest settlement.
Although your body is designed for walking, the distance you can achieve at an average walking speed of 5 km/h depends on whether you have trained for it or not. A trained walker can complete a 42 km marathon in eight hours or less; or walk from 32 to 48 km per day. Consistently building up your distance through training allows you to cover those longer distances with less risk of injury.
Navigation
- 10 km in 2 hours
- How much to walk without training
- Walking from scratch
- 32-48 km per day maximum
- 30 km or more every day
- Long and unexpected walk
Even beginners easily walk 10 kilometers in two hours
You can walk 10 kilometers in 2 hours if you have not exercised before.
Untrained walkers can enjoy a two-hour (~10 km) walk at an easy pace, usually without any side effects. Proof of this are the charitable 10-kilometer hikes of the Volksmarch, the American Folk Sports Association. People who have not done any special walking usually do these walks without problems, although many find they need good walking shoes after such long walks.
Summarize
- Taking 10,000 steps a day can help you get the recommended 30 minutes of physical activity at least 5 days a week.
- However, walking 10,000 steps a day may not be realistic for everyone. In addition, fewer steps can also improve your health.
- The number of calories you burn by taking 10,000 steps varies from person to person - and even from day to day - as factors such as body weight, genetics, and walking speed can increase or decrease calories burned.
- To estimate how many calories you've burned, use an equation that takes into account your body weight, walking intensity, and the time it takes you to complete 10,000 steps.
- Overall, regular walking can provide many health benefits, whether you walk 10,000 steps or less.
Tags: weight loss, calorie burn
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How much can you walk without training
Proper walking shoes keep your feet healthy Walking
16 km (more than three hours), even if you are used to walking 10 km, is a more difficult task. You can go this route, but most people will develop problems with their feet - blisters and calluses. Shoes and gear that worked for two hours might not be perfect for four hours. Blisters on the toes, heels, and ball of the foot show where your shoes and socks are not making proper contact with your foot. You may also develop irritation in your armpits, under your breasts, and in your perineum when sweat forms salt crystals. Using special anti-irritation creams will help protect your skin, strengthen your legs, and slightly increase your walking time.
Calorie expenditure while walking
Walking will allow people who are not fit to run due to health reasons to expend a certain number of calories over and above normal household and production-related costs. At the same time, walking can be combined with the road to work, the store, etc. You should not count on walking as an indispensable attribute of losing weight and, moreover, as a guarantee of indispensable weight loss.
Walking, as a means of losing weight, should be considered only in combination with a diet , while all types of energy expenditure (basal metabolism, industrial, household activity and walking) should ensure that calories consumed exceed those received from food.
At the same time, based on stable and long-term weight loss, this excess, or imbalance (sometimes called a calorie deficit), should not exceed 400 kcal for women and 500 kcal for men (due to higher muscle mass).
Then any change in physical activity (including additional walking) should entail a corresponding increase in food intake. This circumstance is usually perceived with distrust and even rejected, but these are the laws of physiology that you cannot argue with. Too much imbalance soon leads to a decrease in metabolic rate, followed by a decrease in the rate of weight loss. As a result, there will be a lot of movement, little food, and no plumb lines.
Nevertheless, walking will not turn out to be “superfluous” - a larger amount of food will ensure the supply of a sufficient amount of nutrients, vitamins, macro- and microelements, dietary fiber, the enzyme system will work perfectly, you will be guaranteed excellent digestion.
Count your steps! The best deals on pedometers for today:
Walking time from kilometer to marathon distance
You should steadily increase the volume of the distance traveled, and not jump from one volume to another. When preparing for a 21K half marathon or 42K marathon, aim to increase your volume by 1.6K per week or 3.2K every two weeks each week.
Constantly work on the volume of your walks, increase them
There is an amazing training effect. Nineteen kilometers may have seemed very difficult when you first reached this distance. But after six weeks, when you walk 29 km a day, 19 km will seem extremely easy and will not stress you at all.
Will 10,000 steps help you reach your fitness goals?
Overall, doing 10,000 steps a day is one way to improve overall health and wellness.
Studies done on walking programs show that it is a safe and effective exercise that can help you lose weight and improve your overall health (, , , , ).
However, not everyone can do 10,000 steps, for example, due to lack of time or joint problems. However, even walking with fewer steps per day has been shown to have benefits (, , , ).
One study in women found that a 12-week walking program in which participants walked 50–70 minutes 3 days a week could reduce abdominal obesity and improve markers of blood insulin resistance ().
Current recommendations suggest walking for at least 30 minutes at least 5 days a week. Taking 10,000 steps a day is one way to achieve this goal (, ).
Summary:
By walking 10,000 steps every day, you will be able to meet your weekly physical activity recommendations. However, doing any number of steps every day is still more beneficial to your health than doing nothing at all.
A healthy person can walk 32-48 kilometers a day
But how far can a trained person walk in eight hours? Many trained walkers complete a 42km marathon in seven hours without a break. If the walker is well trained and takes breaks for food, then it is reasonable to cover 32 km per day. If you don't take breaks and go fast, you can cover 48 km a day if you've steadily increased your volume over three to six months.
Hikers on a month-long hike along the Camino de Santiago route typically walk between 19 and 32 km per day through difficult terrain that includes many hills.
Benefits of walking for weight loss
- The main advantage of this type of load is that it has no contraindications. Walking is free for people with musculoskeletal problems, heart disease and obesity.
- This method of losing weight is much less traumatic and will not harm the ligaments and joints.
- For an unprepared person, brisk walking is already enough to reach the maximum allowable heart rate for a useful cardio workout. Only experienced athletes can run at the correct (low) pulse.
- Walking promotes mental activity. Why not reinvent the wheel while walking?
Walking 30 km or more day after day
Do you plan to walk eight hours a day, such as walking in nature or walking in the city? Those who have walked such distances experienced many problems with calluses and blisters on their feet in the first couple of weeks, but then you either give up hiking such long distances or cover 30 km or more every day with ease.
You can walk more than 30 km a day if you constantly exercise
If you are planning a big hike, you need to work out before going out, otherwise in the first few days you will experience hellish torments in the form of blisters and calluses on your legs, irritations on your body, muscle pain and even stress conditions. Unfortunately, on forums for hiking enthusiasts, you will see advice that beginners can start hiking with theory. This is bad advice - practice is always better than theory.
What is Nordic Walking
Recently, Nordic walking has become very popular. Its main difference is that when walking, special sticks are used, which contribute to the burning of fat. The main condition is that the sticks correspond to the height of a person. Thanks to this method, calorie consumption is 40% more than with regular walks. It is important that this sport is considered the safest for getting rid of excess calories.
Nordic walking works 90% of the muscles in the body, including: abdomen, abs, buttocks, arms, back and hips. With normal walking, the load is distributed only on the legs, and with Scandinavian walking, additionally on the hands. Although sticks help with walking, they are also a weighting agent. By the way, when calculating the calories expended, you must take into account the weight of the sticks. For example, if the mass of a person is 60 kg, it is necessary to add the weight of clothes, shoes and sticks to it, respectively. Such sticks have a weight of 550 grams. They are made from different materials and different lengths, for different categories of people (pensioners, athletes, children). It is necessary to purchase sticks based on your own height.
nordic walking
With such walking for 60 minutes, approximately 500-700 kcal is consumed. Of course, you should always remember about the speed of movement. After all, the faster the move, the more calories burned. By the way, if you walk in frosty time, fat burning will occur even more actively. In winter, you can go skiing. This is a rather energy-intensive sport. Skiing will use 9 kcal per hour per 1 kg of body weight. But the information is approximate, since distance, speed and weight affect energy consumption.
How to practice Nordic walking:
- at the initial stage of training, the speed of movement should be 5 km per hour, time - within 20 minutes;
- then increase the step to 7 km per hour, and the time by 10 minutes;
- return to 5 km per hour again for 20 minutes;
- then again 7 km per hour.
This pace must be maintained until the end of the workout.
Important information! In order not to harm your health, hiking should begin a couple of hours after eating. After walking, you can eat something light in a small amount. After 1.5 hours, you can make a full meal.
How to start walking?
So, if you are a beginner, then you should start walking long distances carefully. First, get yourself a diary where you will write down the distance you have traveled daily. In this way, you can see how many steps you take per week, compare the number and gradually increase the number of steps. In order to start walking, you do not need to acquire any special clothing, but if you walk in your free time, then, of course, comfortable sneakers and sportswear will not interfere with you.
The average step length for an adult is approximately 70-75 cm.
Burning calories while walking: how does it work?
Let's analyze what, in fact, leads to the expenditure of energy when walking. When a person lies motionless (but is awake at the same time), and yesterday's food has already been digested, energy is spent only on vital processes (the work of the heart, liver, kidneys, muscles and other organs), and the consumption is close to the level of basal metabolic rate (BMR), about 1 kcal/kg/h (this means that for every kilogram of body weight per hour, energy expenditure is 1 kcal). At the same time, the pulse rate and respiratory rate are minimal. When a person stands up, energy expenditure increases, and will exceed the GVD by 40% - additional energy is spent on pumping blood up, keeping the body in balance, etc. This is accompanied by an increase in the pulse rate by about 15 beats per minute, the frequency and depth of breathing to provide increased air oxygen requirements.
Details about losing weight with walking - the most interesting facts.
And now attention - the person brings forward one leg and transfers the weight of the body to it (takes the first step). The height of the center of gravity (CG) of a person (located at the level of the second sacral vertebra) decreases. Whoever has not forgotten school geometry remembers that the height of an isosceles triangle is always less than the length of two equal hips. In our case, the length of the base of the triangle is the length of the step, and the length of the thigh is the length of the leg. (As an extreme case, imagine a person sitting on a splits - here the CG is the lowest).
In the first approximation, the lowering of the central heating does not require energy. But when a person pulls up the second leg, at that moment the height of the CG increases, which requires work to be done against the gravity of the Earth, and you have to pay for this - with energy, i.e. calories. With a constant step length, the CG moves down/up for each cycle of walking; when moving down, the accumulated energy is spent uselessly; when moving up, energy has to be expended from the body's reserves.
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You can walk at different speeds - from a walking step of 3.5-4 km / h to a brisk walk at a speed of 7-7.5 km / h, while the average speed of a pedestrian is considered to be a speed of 5-5.5 km / h. With an increase in walking speed, the frequency of the step increases, and, accordingly, the energy consumption in terms of a minute or an hour. But what is interesting is that the energy consumption per kilometer of the way remains practically unchanged . This is not a paradox - this follows from the reasons discussed above for energy consumption when walking.
This ratio is violated only when walking very fast, but very fast walking (at a speed above 7-7.5 km / h) is irrational - running at such a speed is more economical than walking in terms of a kilometer of distance. (And cycling is even more economical - there is no cyclic increase in CG, you just have to overcome friction and air resistance).
Calculate calorie consumption by heart rate
At rest, lying down, the human pulse is minimal and is called the resting pulse, respectively. When performing physical work, to meet the increased need of the body for oxygen, the heart begins to beat faster, and the increase in heart rate in the first approximation is proportional to the power of the work performed (at the same time, at low load, the heart rate is restrained by an increase in the volume of blood ejected by the heart into the aorta in one contraction, and only then, when the stroke volume reaches its limit, the increase in load occurs only due to increased heart rate).
Calculate the energy consumption while walking using the formula:
E \u003d 0.002 x M x T x (P - PP)
where E - energy consumption in kcal, M - body weight in kg, T - walking time in minutes, PP - resting pulse, and P - pulse during movement in beats per minute. What's interesting about this formula is that it doesn't include distance traveled, speed, or steepness of ascent - all of this is taken into account by heart rate.
The heart rate can be measured by counting manually or with an electronic heart rate monitor, several times in the direction of travel, and take the average.
Example: A person weighing 70 kg walked a certain distance in 15 minutes, with a pulse of 90 beats / min, a resting pulse of 65 beats / min. Energy consumption is 0.002 x 70 x 15 x (90 - 65) = 52 (kcal).
Such a calculation is also approximate, since the loss of calories when walking depends on the degree of fitness of a person (for trained people, in comparison with less trained people, doing the same work requires less heart rate), and the heart rate monitor is not able to evaluate it, some information is lost.
There are also online calculators that allow you to calculate how many calories are burned when walking per hour or other time. These walking calorie calculators usually require the input of weight, walking time and distance traveled, and can be based on various algorithms, since there is no single method for calculating how many calories are burned while walking for the reasons described above.
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