Monday, January 1, 2018

Walking for Weight Loss

How many calories do you consume by walking one hour?

If you are 75 kgs in weight and walk 5 kilometres per hour the calculation (approximate is as follows)

1 joule = 0.1019716213009 kilogram-force meter

1 kcal = 4,187 kJ.

Walking 5 kmph requres 17 Kj
Hence one hour walking results in 17*60 = 1020 kJ/hour
Hence kcal/hour  =  1020/4.187 = 243 kcal/hour.

Heart Rate During Walking

When you are walking to improve vascular fitness or blood circulation health,  there is a target rate you should look to achieve. For find your maximum heart rate, which is 220 minus your age.  The American Heart Association recommends staying between 50 to 85 percent of your maximum heart rate. As a guideline, you should be able to keep a light conversation while walking. So increase your speed of walking till you can comfortably walk and also talk.

Former collegiate champion John L. Parker, Jr. suggests another formula,  205 minus one-half your age and adding five beats for women and long-time runners for finding maximum heart rate.

The training range is 60 to 80 percent of max. heart rate. You may reach the training target level after one mile of walking.

What is Brisk Walking?

3 miles per hour is brisk walking.

Updated 3 January 2018, 7 October 2016

No comments:

Post a Comment