How Walking Helps You Burn Calories | HEALTHandMED
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It’s all in the Hips

We all know that Whole Body Vibration Machines and Saunas can help you burn calories, particularly if you’re immobile and are not able to walk or run. For those of us that are still able to, however, it turns out that walking has more of a profound effect on our hips rather than running, which is targeted more to the ankles. Hips produce more power when we walk, “speed walking” excluded. The hips provide 44 percent of the power when walking at a pace of 2 meters a second, with ankles providing just 39 percent. This is why walking is more effective than running for people trying to lose weight.

Average Calorie Consumption and Burn for Men and Women

There are other things to consider when burning calories. For instance, let’s consider the below chart, courtesy of About.com:

Calories Burned per Mile by Walking

Speed/Pounds 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
2.0mph 57 68 80 91 102 114 125 142 156 170
2.5mph 55 65 76 87 98 109 120 136 150 164
3.0mph 53 64 74 85 95 106 117 133 146 159
3.5mph 52 62 73 83 94 104 114 130 143 156
4.0mph 57 68 80 91 102 114 125 142 156 170
4.5mph 64 76 89 102 115 127 140 159 175 191
5.0mph 73 87 102 116 131 145 160 182 200 218

Runners, running exercise, aerobics

Using the chart above, you can discern how much and how fast you’ll have to walk for optimial exercise. It’s important to note that a pound of fat equals 3500 calories. That means if your goal is to lose 1 pound a week, you’re going to have to do enough walking to burn 3500 more calories than you eat that week. For example, in 2010, the average American adult woman reported consuming 1,785 calories per day, while adult American men ate 2,640 calories per day.┬á That means women would have to burn 15,995 calories a week and men would have to burn 21,980 in order to lose a pound.

If you eat fewer calories than the average American, you can adjust these numbers based on your own per-week calorie intake.Of course, you’ll want to consume a healthy amount and type of calories for your age, gender, and height. This calculator can help you figure out how much you should consume per day based on if you’d like to gain or lose weight.

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