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Calories Burned Walking A Mile

As a low impact exercise that offers a number of benefits besides weight loss, walking is suitable for people of all ages, sizes, and levels of fitness. It is ideal for those who prefer a self-monitored fitness regime to maintain their weight as well as for those who want to embark on an easy paced, painless weight loss program to complement their slimming diets.

Logically, to ensure that you remain slim, you must burn as many calories as you consume. For those who want to reduce weight, it may be easier to cut down on the calories consumed, and at the same time, increase the number of calories burned with an hour of brisk walking, aerobic exercises, or swimming every day. Calories burned while walking a mile at a pace of 2 miles per hour varies from 170 to 270 calories, depending on the weight of the person. A person weighing 70 kilos or around 160 pounds may burn only 180 calories in an hour, whereas walking at the same pace, an individual who tips the scales at 240 pounds or around 108 kilos is likely to burn 90 calories more per hour.

While it is easier for a person of normal weight to increase his pace of walking and burn more calories per hour, the extra weight makes an obese person more tired within a shorter period of time and makes it difficult for him/her to walk faster in order to burn calories more. Reducing food and fluid intake as part of the diet also tends to reduce energy levels among the obese.

Preparation & Workout For Burning Calories

It is essential to start a walking exercise program with good shoes, comfortable clothing, and adequate warm up and stretching exercises to prepare the body. Keeping in mind the target of the number of calories burned, a mile can be extended, gradually, over a period of time, up to six miles or more per day, depending on individual capacity and fitness levels. Calories burnt while jogging a mile are almost double in number because jogging increases heart rate, which, in turn, leads to higher oxygen consumption, resulting in more calories being burnt to supply the energy required. So, how many calories are burnt running a mile? The answer will depend on your speed, the terrain on which you run, and your weight. Men are generally heavier than women and hence, tend to bend more calories for every mile they run or walk.

It must also be remembered that running is harder than walking when the speed is below 5 miles per hour. However, walking at a speed of more than 5 miles an hour can be actually harder than running at 5 miles per hour. You end up burning more calories walking at that pace, provided you are fit and able to maintain that fast pace. For those who like neither walking nor running, cycling or swimming are very good alternatives. Calories burnt biking one mile are a bonus for those who enjoy the great outdoors, and riding a bike is perceived as a sports activity, rather than as a physical exercise to reduce weight. Racing a bike with friends is something even an obese child enjoys, without paying much attention to calories burnt by cycling one mile. Cycling and swimming, when incorporated into a weight loss regimen, can take the monotony out of daily workouts, be they one mile runs or long boring brisk walks.

Average calories burnt swimming 1 mile may be more for children and those who are not proficient swimmers than those who are expert swimmers. However, the flip side is that they get tired sooner and may not be able to continue the activity for long periods of time. Expert swimmers, using their energy efficiently, swim for longer periods of time and eventually achieve better fitness. For those with arthritis problems in the knee, swimming is an ideal way of reducing weight as there is no stress on the joints. Obese people also find that swimming helps them stay cool, unlike walking or aerobics, which makes them hot and sweaty. The absence of stress the joints during swimming is vital for those who are overweight because when they walk, jog, or run, their joints have to bear the additional load. Swimming in cold water also makes the body burn more calories to maintain optimal body temperature. All the muscles in the arms and legs get exercised when a person swims and aqua aerobics exercises are designed to improve muscle strength, using the water resistance, even when a person is not a skilled swimmer.

Fighting obesity and achieving ideal body weight becomes feasible when individuals combine a sensible diet with an exercise program that ensures that the number of calories burnt at gym or while exercising exceed the number of calories consumed. Incorporating different types of physical exercises like swimming, bicycling, jogging, and running along with walking helps the individual stay motivated and ensures compliance with the exercise regimen.

Submitted on January 16, 2014