Burn Calories and lose weight by walking

Most, if not all, of us know that exercise is the best way to burn calories, lose weight and get into shape. However, most of us are too lazy to do so. Many people hate running and biking because they feel like they are running out of air after exercising. For those people there is a solution to
lose calories and pounds and this is by walking. Even though it does not burn as much calories compared to running, it could also help burn a fair amount of calories and it is safer especially to those people who have joint problems.
The amount of calories burned through walking varies on the speed, the type of terrain and the amount of load carried by the person. Obviously, walking in top speed, uphill, and with a heavy
load allows a person to burn more calories than a normal walk in the park. This article enumerates the amounts of calories burned by a 70 kilogram man with each variety of walk.

Type of Walk	Calories burned per hour
Walking with a backpack	490
Walking downstairs	210
Cross country Hiking	420
Walking upstairs while carrying 1 to 15 lbs. of load	350
Walking upstairs while carrying 16 to 24 lbs. of load	420
Walking upstairs while carrying 25 to 49 lbs. of load	560
Walking upstairs while carrying 50 to 74 lbs. of load	700
Walking upstairs while carrying 75+ lbs. of load	840
Rapid Military Marching	455
Walking uphill with 0 to 9 lbs. of load	490
Walking uphill with 10 to 20 lbs. of load	525
Walking uphill with 21 to 42 lbs. of load	560
Walking uphill with 43+ lbs. of load	630
Walking while carrying an infant or a 15 lbs. load on ground level or downstairs	245
Loading and unloading a car	210
Walking with crutches	350
Walking while pushing or pulling a stroller with a child	175
Race walking	455
Pleasure walking	245
Walking to a neighbor’s house	175
Walking the dog	210
Walking to and from an outhouse	175
Nordic Walking	412
Walking downhill at 2.5mph	196
Walking 5mph	560
Walking in a ground level, very slow pace at less than 2mph	140
Walking in a firm surface, slow pace at 2mph	175
Walking in a firm surface at 2mph	210
Walking in a firm surface, moderate pace at 3mph	231
Walking on a grass track	350
Walking uphill 3.5 mph	420
Walking in a firm surface, very brisk pace at 4mph	350
Walking in a firm surface, very brisk pace at 4.5mph	441
Walking on treadmill 3.5mph	266
Walking around the house	140
Walking for pleasure or work break	245
Walking to work or to class	280
Walking from car or  bus to destination	175
Walking while bird watching	175
Walking while pushing a wheelchair	280

You may also find interesting our previous articles, how many calories are in a pound and how many calories to lose weight.

 article source http://www.howtoloseweighthealthy.com/

How many calories are in a pound?

How many calories are in a pound? 3500 calories make one pound. Calories and weight gain are closely associated because excess consumption of calories while living a sedentary lifestyle could make anyone gain weight in no time.
However, calories are not necessarily that bad, weight gain is actually caused by the people who have no control of their caloric intake.
When we talk about the calories found in food, we are actually talking about the unit of measurement for energy. For example, a person needs 100 calories to walk a distance of 100 meters,
that simply means he needs to eat a food that contains 100 calories so he can successfully accomplish the task. Eating a food less than the said requirement will prompt the body to burn its energy reserves, also known as body fat, to compensate for the lack of energy from the food, thus a person loses weight. On the other hand, if the person consumes more calories than what the body needs, the body will store the excess calories in the body as fat deposits causing the person to gain weight.
There are about 3,500 calories in one pound. This applies to the calories from the food you eat and on the calories you burn through exercise or any activity that requires energy.
This means that each time a person loses 3500 calories, s/he become a pound lighter. However, losing 3,500 calories in one day is not only unhealthy but it is also impossible, thus you must get rid of the 3,500 calories in an installment basis. For example, 500 calorie deficit everyday is equal to 3500 calories in one week which is synonymous to one pound lost per week. You simply have to increase you daily calorie deficit if you want to lose weight faster. See also how many calories to lose weight.
If you want to watch your caloric intake, you can check the nutrition facts label which is mostly located at the back of food containers. Take note that every food has different amount of calories, fruits and vegetables for example are great source of vitamins and minerals but contains very little amount of calories compared to dairy products which contains high amount of fats.
Food nutrients also have different calorie contents. Carbohydrates and protein have 4 calories per gram each, fat has 9 calories per gram, and alcohol has 7 calories per gram.
So, if you aim to lose weight fast and healthily, you simply need to reduce you daily calorie intake or do activities that require your body to burn more calories.

 article source http://www.howtoloseweighthealthy.com/

running burn fat, 9 tips to burn more fat effectivly.

Do not eat before running for an one hour to 2 hours.  

2- Drink 2 cups of water before running by 2 hours and another cup directly before starting.

3- Running after sunset in my opinion the best so as to provide air and also after the practice run will be easier for you to sleep.

4 - Walk a quick walk before running for 10 minutes, to warm the body because it is wrong to practice running or any sport without heating the body.

5- Do not compare yourself to any other person .. For example, a friend of yours in running, such as your companion may harm you
.

6 - Keep on Running in the beginning of a certain rate every two weeks, simple or 3 weeks, then increase the rate by low degree

7 - At the beginning of streaming does not raise the speed .. To test your speed and you are running, try to speak "If you understanding the words, increase the speed  ... However, if your words hard to understand from the lower speed.

8- Do not worry if your day is not as the yesterday, but try make more efforts and do not punish your self.

9- After finishing running try to prolong your muscles specially muscles of legs.  

What Type of Running Benefits You the Most?
Interval training, is the form of running that is most efficient for fat burning. It includes alternate sessions of intense workout and resting exercise. Ideally, a 4 minute intense workout session is most efficient in controlling weight. However, if you are over weight, then a 12 minute interval training will suit you the best. It includes, alternate sessions of walking and running for 12 minutes. This type of running gives you the same result, as a 4 minute intense workout.

How to Start Burning Fat with Running?
If you are already engaged in any kind of sport and have the required stamina, then you can straightway start with a 4 minute intense training program. Else, you can go for 12 minute interval training. Brisk walk for about a minute, then increase your speed and jog for 30 seconds to 1 minute. Slow down and again walk for a minute. Keep repeating the procedure for 12 minutes. Gradually, you can increase the duration of both the intense periods and the resting periods. Do this exercise for about 2-3 times a week.

How Does Running Burn Fat ?
Many people are of the opinion that walking exercise on the tread mill, at a moderate pace, burns more calories than running. However, one must understand that when you walk on the treadmill, the calories that you burn come only from the fat, whereas when you run, the amount of calories you burn come from the entire body mass. Obviously, it means that although you burn less calories from the fat, you still burn more calories when it comes to the total number of calories burnt. Thus, running helps you to burn excess calories and eventually results in fat loss.

Is Running the Best Way to Burn Fat?
Yes and no. Running is the best way to burn fat if you a have only a few pounds in excess, or already have a toned body which you wish to maintain. However, if you are overweight or downright obese, then running can do more harm than good. You are at the risk of damaging your joints by subjecting them to a lot of stress. Overweight people can benefit more from combination exercises, than running. Exercises such as brisk walking, skipping, stationary bicycle etc. performed every few days a week, alternately, can be more efficient in burning fat than running.

If you are running to burn fat, there are number of ways in which your body will be benefited. Not only running boosts your metabolism, it also regulates the fat-muscle ratio and helps to tone your body. However, while running, always make sure to run on a soft surface. Hard surfaces like concrete can give you a lot of foot problems. Similarly, buy a pair of good quality running shoes to give your feet maximum comfort

 article source http://www.howtoloseweighthealthy.com/

.