| One pound of fat equals 3500 calories. To calculate | | | | with reduced mortality rates. Yet another benefit of |
| how you burn calories take your weight and times | | | | walking. |
| the distance. This equals the energy used walking. | | | | Walking Styles |
| Time is not as significant as distance. You will burn | | | | * Race walking |
| more calories if you increase walking a mile in 13 | | | | * Nordic walking |
| minutes or less, but it is suggested to increase | | | | * Power walking |
| distance before speed. For a 180 pound person, | | | | * Freestyle walking |
| typical calories burned is 100 calories. | | | | There are many styles of walking with each being |
| The Calorie Chart: | | | | geared towards physical conditions, age groups and |
| Calories burned per mile by walking | | | | temperament. Race walking is a sport of the |
| Speed/Pounds 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb | | | | Olympics. |
| 220 lb 250 lb 275 lb 300 lb | | | | Race walking is brisk walking. With each step one |
| 2.0mph 57 68 80 91 102 114 125 142 156 170 | | | | foot has contact with the ground while or bending |
| 2.5mph 55 65 76 87 98 109 120 136 150 164 | | | | the knee as it passes under the body or having their |
| 3.0mph 53 64 74 85 95 106 117 133 146 159 | | | | feet lose contact with the ground. Race walking is a |
| 3.5mph 52 62 73 83 94 104 114 130 143 156 | | | | sport of the Olympics. |
| 4.0mph 57 68 80 91 102 114 125 142 156 170 | | | | Power walking is considered a moderate-impact |
| 4.5mph 64 76 89 102 115 127 140 159 175 191 | | | | activity and requires good shoes. Power walking |
| 5.0mph 73 87 102 116 131 145 160 182 200 218 | | | | should include a distance 4.5 mile distance brisk walk |
| Aside from the benefit of burning calories, there are | | | | at 7.2 km per hour. This will burn the optimal number |
| many health benefits associated with walking including: | | | | of calories. |
| * Reduce the risk of coronary heart disease and | | | | To burn the optimum number of calories, aim to walk |
| stroke | | | | at about a 4.5 miles (7.2 km) per hour. If you walk at |
| * Lowers blood pressure | | | | this pace, you can burn approximately the same |
| * Reduces high cholesterol | | | | number of calories as someone jogging at the same |
| * Reduces body fat | | | | speed. This is a pretty good clip, so if you haven't |
| * Reduces the risk of colon cancer | | | | been walking regularly, you should work up to that |
| * Increases bone density and helps to counter | | | | speed gradually. |
| osteoporosis | | | | Nordic walking is a form of walking that uses ski |
| * Helps with osteoarthritis | | | | poles and is somewhat of a cross between walking, |
| * Reduces the risk of non insulin diabetes | | | | cross country skiing, and running. It is a total body |
| * Increases mental well being | | | | workout and burns up to forty percent more calories |
| * Helps with over all flexibility | | | | than regular walking does. |
| Dieting is important in losing weight with the proper | | | | Freestyle walking is a walking that many kids engage |
| amount of exercise. Dieting alone rarely works. It is | | | | in and is somewhat like a skateboarding, rollerblading, |
| important to introduce exercise into your lifestyle. | | | | and |
| Walking is ideal for those wanting to lose weight. | | | | Snowboarding all in a pair of shoes. This is simply |
| Walking also plays a significant role in the body's | | | | walking while flips off fences, slides down handrails |
| metabolism as fat is burned instead of sugars, which | | | | and jumping off curbs. |
| help you to lose weight. | | | | Whether participating in one of the various styles of |
| According to the United States Department of Health | | | | walking or just plain simple walking, it is a wonderful |
| regular participation in physical activity is associated | | | | means of weight loss. |