Best Walking Speed for Weight Loss

walking for weight loss

All you have to begin walking away your waist is a comfortable pair of walking shoes. Walking is one of the most standard kind of aerobic workout that almost anybody can use to burn calories and enhance energy levels. Your walking speed plays a role in how many calories you burn, and thus, how much weight reduction potential you can expect. Whether you plan to strike the treadmill or the neighborhood walking tracks, monitor your speed to effectively pursue your weight-loss objectives.

What Is the Best Walking Speed for Weight Loss?

While running burns a lot of calories, the calories burned walking aren’t too worn-out either. This table provides a good general concept of the calories burned walking for 30 minutes on a level surface area.

Table 1: Walking speed for best weight loss effect
Speed/ Pounds 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb
2.0 mph (30 minutes per mile) 57 68 79 91 102 113 125 142 156
2.5 mph (24 minutes per mile) 68 82 95 109 122 136 150 170 187
3.0 mph (20 minutes per mile) 75 90 105 120 135 150 165 187 206
3.5 mph (17 minutes per mile) 86 103 121 138 155 172 190 215 237
4.0 mph (15 minutes per mile ) 113 136 159 181 204 227 249 283 312
4.5 mph (13 minutes per mile) 143 171 200 229 257 286 314 357 393
5.0 mph (12 minutes per mile) 181 218 254 290 327 363 399 454 499

Play the Percentages while Walking

You may have heard of the fat-burning zone, which is specified as working out at about 55 to 65 percent of your optimum heart rate, or MHR. Your MHR is 220 minus your age. When working out within the fat-burning zone, your body tends to burn the highest portion of calories– about 60 percent– from fat compared with other exercise strengths. A moderate walking speed of about 2 to 3 miles per hour is extreme enough to put the typical person in the fat-burning zone during a walk. To be sure it’s the right speed for you, examine your heart rate occasionally during your walk to see if it falls in the 55 to 65 percent range.

Max-Calorie Burn Walking Speed

Although walking speed that falls within the fat-burning zone is ideal for burning a high portion of calories from fat, it’s not the best method to burn optimum calories. Faster walking speeds burn more total calories, albeit from carbs and fat. The secret is to walk at a speed that gets your heart pumping at about 75 percent of your MHR. Aim for between 3 and 4 miles per hour to attain this intensity level. If the intensity level is tough to maintain 30 or more minutes at a time, do 3 or more 10-minute sessions throughout the day.

Best Speed to Walk on Treadmill for Weight Loss

How many calories somebody actual burns walking on a treadmill depends upon numerous elements, consisting of the person’s body structure and the duration, speed and resistance level of your walk. Simply for a standard, according to Healthstatus.com, a 30-year-old lady walking at the rather slow speed of 2 miles per hour would burn 175 calories in an hour. Double the rate to 4 miles per hour– vigorous however not outrageous – and she would burn 325 calories. That indicates she ‘d need 90 minutes on the treadmill daily to burn the required 500 calories to lose a pound in a week.

So if weight loss is your goal, by all means let the mighty treadmill be your chariot to leanness. Just ensure to ask if you can replace a side salad for those french fries. It’s simple to eat back the calories you burn off walking if you’re not cautious.

Estimate Speed Outdoors

There are a couple methods to track your walking speed when off the treadmill. There are several smartphone apps that offer a simple speedometer to assist you track speed while you walk. You can also use a cardio watch that tracks heart rate, speed, actions and other beneficial health statistics. A 3rd approach is to use a simple breathing test. If you can hold a conversation with a walking partner without gasping for breaths, you’re walking at a moderate rate in the 2 to 3 miles per hour or less variety. Nevertheless, if you find that you need to gasp for breaths every sentence or more, you’re walking at a more intense pace of 3 to 4 miles per hour, or possibly higher. As a reference, a light jogging speed is around 4 to 5 mph.

Walking Intervals for Weight Loss

You can integrate intervals into your walking regimen to improve the number of calories burned. Periods work by rotating durations of moderate-intensity walking with brief bouts of energetic walking; the higher the strength, the better. You can use interval training walking outdoors or on a treadmill. A sample workout could consist of walking at a moderate 3 mph for 3 minutes followed by three minutes of walking at a really brisk 4 to 5 miles per hour. Repeat this cycle until you’ve finished 30 to 60 minutes of walking. On the treadmill you might increase the incline of the deck rather of speeding up the belt to accomplish a more energetic strength during each work period.

Possible Results from Best Walking Speed

You need to burn about 3,500 calories to lose one pound of bodyweight. This sounds like a great deal of extra calories to shift the balance from weight gain or upkeep, over to weight loss. However, walking regularly can chip away at this figure over the long term. For instance, a 200-pound individual burns about 396 calories walking at 3 mph for 60 minutes. At a 4 mph speed, the same individual would burn about 468 calories per hour. If you can handle to burn an average of 400 calories per exercise, it would take less than nine walking workouts to burn a total of 3,500 calories. Walking five times each week would put you on pace to lose two pounds each month, which is a feasible weight loss goal.

References

Updated: July 31, 2017 — 7:40 am

The Author

Reyus Mammadli

As a healthy lifestyle advisor I try to guide individuals in becoming more aware of living well and healthy through a series of proactive and preventive measures, disease prevention steps, recovery after illness or medical procedures. Education: Bachelor Degree of Medical Equipment and Electronics.

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