When you first start a walking program, one of the most liberating things to learn is that the average person burns approximately 100 calories per mile whether you amble, walk, run, jog or sprint a mile.
Now that is great news!!! If you are the tortoise OR the hare, you will burn approximately 100 calories for every mile walked. In our fast paced world, don’t worry about how long it takes you to make the finish line.
All you need to do is add a few more steps here and there. Your extra steps will add up to your ultimate fitness goals.
So walk briskly around a track or take a stroll through the mall window shopping for 1 mile. The calories will be the same for the distance.
Brisk walks will give you more aeorbic benefits and you will burn more calories in an hour the faster you walk. Let’s face it . . . ANY walking movement is better than being a couch potato.
Speed helps you cover more miles within an hour which increases your calories burned.
Here is the math:
|1 mile per hour = 1 mile walked = 100 calories in an hour
2 miles per hour = 2 miles walked = 200 calories in an hour
3 miles per hour = 3 miles walked = 300 calories in an hour
4 miles per hour = 4 miles walked = 400 calories in an hour
5 miles per hour = 5 miles walked = 500 calories in an hour
If you are obese or you are a featherweight, your calories burned will vary from the average but the general rule still holds true. The more miles you cover the more calories you burn no matter what your pace.
Wear your pedometer to record every precious step. You will feel satisfied as you gather mileage.
Don’t set discouraging unrealistic expectations. Start slowly and smell the roses.
Eventually you will be in such great shape that you will want to swing your arms for added exertion, pick up your pace and skip to the beat of your Itunes.