🚶‍♀️✨ Walk 20 minutes. How many cal can you burn?

✨🚶‍♀️ Don't run, lose weight!

At first I thought that to lose weight fast, I only had to run.

But when I started trying, with a lot of weight, just up the treadmill, I was tired in a few minutes. 🥵

For those who have just started exercising or have just learned to run, the same is that the body is not ready, have to adjust gradually step by step.

So I went to study and found that "there is no need to run" to lose weight, just walk fast regularly, the body can burn calories continuously, because it can be easier, not too tired, and longer than ✨

📌, based on a weight of ~ 82 kg, a height of 165 cm, a fast walk at a speed of 5 km / h.

10 min → ~ 55-60 kcal | Walkable Estimated ~ 1,300-1,500 paces

15 min → ~ 80-90 kcal | Walkable Estimated ~ 2,000-2,200 steps

20 mins → ~ 110-120 kcal | Walking, Estimated ~ 2,700-3,000 paces

30 mins → ~ 165-180 kcal | Walking, Estimated ~ 4,000-4,500 paces

📖. Source of the numbers.

Heavy weight burn more. Because every step is to lift yourself.

The height of 165 cm affects the step length → the number of steps is therefore an "estimate."

Speed 5 km / h Use MET value standard ~ 3.5

Formula: Calorie = MET × Weight (kg) × Time (h)

✅ Summary for myself

20 minutes quick walk = burn ~ 115 kcal + ~ 2,800 steps

If the diet is confined to 1,200 kcal / day + a fast walk of 20 minutes per day (6 days / week)

👉 will reduce by an average of ~ 0.7 kg / week or ~ 2.5-3 kg / month. 🎉

💡 More for health.

In general, people should walk 7,000 to 10,000 steps a day.

If you are at home, you do not go out. Light activities such as walking to and fro, cooking, storing room will get 3,000-4,000 steps / day (burn ~ 150-200 kcal)

If supplemented by a fast walk on a treadmill for 10-20 minutes (~ 2,800-3,000 steps + burn ~ 110-120 kcal)

👉 The total will be close to 7,000 steps / day and burn a total of ~ 300-350 kcal.

🌟 for anyone who wants to start exercising

But not good at running or just starting to use a treadmill like ours.

👉 Let's start with a "fast walk" like this. 🚶‍♀️

Put your weight and time on it and calculate it with a simple formula:

Calorie = MET × Weight (kg) × Time (h)

🔍 So where did the formula we used to calculate calories, walk fast / run on the treadmill come from?

It's actually based on the Metabolic Equivalent of Task. 🧮

💡 MET?

= A unit that says how many times more energy does this activity consume than just sitting around.

Sit idly = 1 MET

Fast walk (4-5 km / h) = 3.5 MET

Light Run = 7-8 MET

📍 Calorie Calculation Formula

Calorie burned = MET × body weight (kg) × time (hours)

👟 Give us an example.

Weight: 82 kg

Fast walk: 20 minutes (0.33 hours)

MET: 3.5

👉 3.5 × 82 × 0.33 95 kcal (actually burns ~ 110-120 kcal because it depends on the pace + arm swing force as well)

📌 Anyone who just starts to look like we're not good at running can use a fast walk ✨ just put weight + time in the MET formula to know how many cal we burn. Very suitable for people who want to control calories with a clear source. 🏃‍♀️🔥

You know how many minutes to walk a day to burn and adjust it to your body. ✨

# IF168 # Weight loss # Walk fast # Burn calories # Step