She Strengthens

Unlock the Power of Walking: How to Maximize Your Calorie Burn

Walking is a simple yet effective way to get in a cardio workout and burn calories. But did you know that your weight, distance, pace, and incline all play a role in how many calories you burn? Let’s dive into the factors that affect your calorie burn and provide you with tips to maximize your walking workout.

The Formula for Calorie Burn

To estimate how many calories you burn walking, you need to consider your basal metabolic rate (BMR), exercise intensity (METs), and duration of your walk. The equation looks like this: calories burned walking = BMR x METs/24 x hour. Using this formula, a 30-year-old woman who weighs 130 pounds, is 5 feet 5 inches tall, and walks for 60 minutes at 3.0 mph will burn approximately 200 calories.

Calories Burned per Mile

It’s difficult to pinpoint an exact number of calories burned per mile without considering your weight, pace, and time. However, if you break down your average miles per hour at a moderate pace, you can estimate your average calorie burn per mile.

Calories Burned per Hour

The American Council of Exercise estimates that a 140-pound person would burn about 7.6 calories per minute walking. This translates to approximately 456 calories burned per hour. However, this number can vary depending on your weight and pace.

Walking vs. Running

Running burns more calories than walking, but your pace, weight, and time also affect how many calories you burn. According to the Center for Disease Control and Prevention, a 154-pound person would burn about 280 calories walking for an hour at a moderate pace, and 590 calories running at a pace of 5 miles per hour.

Tips to Increase Your Calorie Burn

Want to maximize your calorie burn while walking? Try these tips:

• Add an incline: Walking uphill increases your calorie burn and targets your legs and glutes.
• Walk in intervals: Alternate between moderate and fast paces to boost your calorie burn.
• Add weights or a backpack: Carrying extra weight increases your calorie burn, similar to hiking.
• Pick up the pace: Incorporating jogging into your walk can significantly increase your calorie burn.

The Bottom Line

Walking is an easy and effective way to stay healthy and get your daily exercise. By understanding how your weight, distance, pace, and incline affect your calorie burn, you can maximize your walking workout and reach your fitness goals. So, grab your shoes and get walking!