How many people do you see walking and sweating on the street?

And maybe you say you want to do it too?

Then you have no more excuses.

In fact, today I plan to tell you about a feasible goal, for everyone who needs to feel fit and lose weight.

You don’t need to be a professional athlete, because you need to know that you can  burn calories by walking .

Well, then if your goal is to lose some weight, and regain lost shape, this article will tell you just  how to burn calories while walking .

And I will explain how to calculate how many calories our body burns  by taking one step after another.

Do you burn calories while walking?

The first question to ask is this, if you burn calories by walking and if, in close proximity, you can see concrete results.

The first rule that USA fitness guru Jessica Smith talked about is that anyone can do it, we don’t need a crazy body or equipment to get started.

It is easy for the joints and can help control appetite because unlike running, walking makes you feel less hungry.

Erin Palinski-Wade , author of Walking the off weight for Dummies says that walking works for almost any body because the activity level does not strain your muscles, joints and heart but if you have any chronic problems it is best to ask. to our doctor what we should do.

In fact, when we find ourselves feeling some pain it is better to pass some previous tests to any situation that may put us in difficulty then.

Walking, however, is generally good for everyone.

It is good for the joints and circulation, as well as weight loss.

Even just half an hour a day leaves our body trained and our mind relaxed.

Proper clothing

Did your doctor say that you can safely embark on a daily walk?

Well then the next stop is to go to a sporting goods or shoe store and get a pair of high quality sneakers.

We are talking, in fact, about a really good pair of shoes.

There are shops that do the analysis of the foot and what you have to do and the result that follows is the right shoe for you.

Smith recommends that you always take half a size higher than what you use for work since feet tend to swell when walking.

Walking, therefore, does not require a closet full of expensive sportswear pieces, but we should choose light shoes, with the sole that grips and does not slip on the sidewalk or where we decide to go for a walk.

Always try to dress with breathable fabrics that absorb sweat for maximum comfort, dry and free from hassle.

Choose stretches of road that are not exactly flat but do not immediately launch yourself into crazy climbs or descents, and, above all, in the cold season, dress in layers to undress as you train.

The great evil, the one we have to fight especially in the beginning, is the sweat-movement combination that can leave the skin of the body irritated.

You need Vaseline that lets glide or a plant-based conditioner.

Use it between the legs, on the neck, on the arms or anywhere else on your body where you are prone to painful rubbing.

Choose socks that do their job and that do not slip or are not too short, as this could cause blisters.

If so, use one of those specific patches, such as Compeed, which prevent new irritation and relieve pain.

Start slow

Our goal to burn calories is to walk for 30 to 60 minutes most days but we have to think about starting slowly.

If we don’t have a workout behind, starting strong makes no sense, it is completely counterproductive, we need to walk even just 10 minutes to start circulating our body.

Every week we will increase our effort by 5 minutes so that we will give our body the possibility to adapt without risking dangerous injuries.

Palinski-Wade says that if at first half an hour seems really heavy we can divide our effort into segments of 10 minutes each.

The important thing is to keep the pace and follow a steady schedule in order to build endurance and walk faster without effort.

Some Ohio researchers have found that if you decide to vary the pace there is the possibility of losing 20 percent more calories than a constant pace, so we must also try to program a variation from a flat course all. the days.

Remember that with whatever variation you decide to deal with, there are new pains that you will find yourself working with.

We are talking about pain in the calves if you walk uphill or small muscle pains due to exertion.

Try to have some ice at home to put on the sore areas or some cooling packs like Therapearl which are great for small traumas.

Instead, take a day off if pain impairs your gait or restricts movement or if pain occurs around the joints and not just in the muscles.

Pain directly behind the kneecap, around the Achilles tendon, or in your ankles or hips could mean that we are going beyond our means.

If a couple of days of rest and ice formation don’t resolve these issues, see a physical therapist for a consultation.

To avoid the heaviest pains, think about forcing yourself only once a week and then gradually more and more, without being in a hurry.

Track your progress

We stay motivated and track our progress.

There is no need to keep a detailed list with the times as if we were preparing for the marathon.

But just note how long, how many kilometers, what slope there was, if we walk on the treadmill.

And then, this is fundamental, marking the progress means having a careful eye on the small changes that you will begin to see on the body and this will make everything, finally with a sense.

Make it fun

Choose a gym buddy if you are on a treadmill or a friend to go running with.

Download Latin or rock music to your mp3 player to make the walk a real movie soundtrack.

The rest is all in your hands.

You can download one of those super cool apps that draw you the route and that act as a calorie counter, a pedometer, also mark the time it took you.

This is fun and creates a path to confront yourself with to be happy with what you are doing and the changes your physique is experiencing.

Now let’s look at a couple of workouts you can do.

Fast walk

Let’s look at fast walking as the first type of training.

Fast walking has great benefits.

• Ideal cardiovascular workout
• It can be done anywhere
• The intensity can be easily altered
• Great way to start heart rate monitoring

We should also think about walking fast with correct technique.

First we have to walk vertically, completely straight, then keep the abdominals tight to better maintain the back.

Use your arms to swing them in time with the stride.

Bend your elbows 90 degrees.

Always place your heel on the ground first and then push with your toes, glutes and hamstrings.

Once you have mastered the technique you need to maintain a steady, natural pace.

If you maintain a certain natural pace, you can burn 115 calories per couple of kilometers, like a jogger.

Uphill walk

There are ways to modify the walk to make it more effective for losing weight.

Walking uphill is a great way to lose weight and stay fit.

If you have a hill nearby, it’s a great way to gear up for activities.

If you don’t have it, a treadmill with variable incline is enough.

Obviously, do not leave in a hurry as if you were to climb Nanga Parbat, always go slow, follow the natural rhythm and do not do it for too long.

Calculation of calories burned every km

The factors that determine the quality of calories you burn while exercising depend on a lot of factors.

For example, from our weight, the time traveled and the intensity of the walk.

Therefore it is difficult to give indicative values.

My advice is to use a very comfortable and simple to use tool like the one you can reach by clicking here .

Meanwhile, I can tell you that to burn 200 calories, a man weighing 70kg must walk at a speed of 5 km per hour for about 36 minutes (indicative table follows).

• 300 calories (54 minutes)
• 400 calories (72 minutes)
• 500 calories (90 minutes)
• 1000 calories (180 minutes)

Conclusions

Every step we take in making our life better is an earned step and never as in this case the word step is not by chance.

Burning calories while walking is an easy way to feel good and improve yourself. Burning calories in such a natural way is a great achievement and it is also an inexpensive way to do sports every day.

We should learn that walking is a rule of life and not just a moment of diet to carry on to lose a few pounds.

Our goal is not just to lose weight, it is to stay fit and happy with ourselves.