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 | ||||||
|
|
|
(45 KG) |
(56 KG) |
(68 KG) |
(79 KG) |
(90 KG) |
|
|
3 MPH 4 MPH |
360 240 |
312 216 |
264 180 |
228 156 |
180 120 |
|
|
3 MPH 4 MPH |
180 120 |
156 108 |
132 90 |
114 78 |
90 60 |
|
|
3 MPH 4 MPH |
120 80 |
104 72 |
88 60 |
76 52 |
60 40 |
|
|
3 MPH 4 MPH |
90 60 |
78 54 |
66 46 |
58 38 |
46 30 |
|
|
3 MPH 4 MPH |
74 48 |
62 42 |
54 36 |
46 30 |
36 24 |
|
|
3 MPH 4 MPH |
60 40 |
52 36 |
44 30 |
38 26 |
30 20 |
|
|
3 MPH 4 MPH |
54 34 |
44 28 |
36 24 |
30 20 |
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.
