One of the main ways to maintain your weight is to exercise regularly. However, it’s not necessary to attend gyms and fitness centers, just walking daily is enough. And in order to determine the distance that you need to go to burn the required number of calories, it is important to know how many steps per 1 kilometer take when walking.
How to find out the number of steps?
Many novice runners, as well as people watching their figure, often wonder: “If I take 10,000 steps, how many kilometers will be covered?” To find the answer, it is enough to resort to simple arithmetic. Having determined the average stride length, which in a person with a height of about 175 centimeters is 70 centimeters when walking in shoes without high heels, it is enough to divide the distance of 1000 meters by the obtained value.
The result of the calculations will be the number of steps that have been taken for 1 kilometer. In the case of a 70-centimeter step, the answer will be 1420. To accurately determine the step length, the number of steps taken per kilometer, and the speed of movement, there are various sports calculators and devices. You can also use applications on a smartphone or phone, however, due to the lack of special built-in sensors, their readings can be far from real data.
How many calories are burned?
Knowing the length of his step, a person can approximately calculate not only the distance, but also find out the approximate number of calories burned. For 1 kilometer of free walking on flat terrain, without the presence of any cargo, about 70 calories are burned. Thus, knowing what the step length in centimeters is, it is enough to multiply this value by 70 and divide by 1000 to get the number of calories burned.
It should be borne in mind that this value will be approximate, because the number of calories burned will depend on a number of third-party factors - such as shoes, clothes, air temperature, angle of rise or descent, and others. In order to get a more accurate value, you can use special gadgets designed for sports. However, they do not guarantee high accuracy of the result.
When to go walking?
One of the advantages of walking is the absence of any serious barriers to starting training. It is not necessary to free up time for a walk in the park or in the stadium. It is enough to walk on foot at any opportunity, whether going to work or visiting, climbing stairs instead of using the elevator, and evening and morning walk instead of gatherings at the computer.
In this case, it is worth considering the time factor, if you need to be on time on time. But knowing the length of his step, a person can approximately calculate how long it will take him to reach his destination, which means that walking can be included in the list of daily activities, which will soon become a pleasant habit.
How to increase walking efficiency?
Wanting to increase the effectiveness of losing weight, just increase the number of calories burned. One of the easiest methods is to switch to running. In this case, the effect will increase by almost one and a half times. At the same time, while walking, it seemed that 10,000 steps is how many kilometers you need to walk in order to meet the norm, then by running, the path length will likewise decrease by a third, as well as the travel time. However, running has a number of negative sides, unlike walking, and requires more stamina to move over long distances.
In the absence of a desire to run, you can simply change a person’s step - to walk with smooth or accelerated movement of legs. Such methods will slightly change the result, but still increase the effectiveness of training. In this case, it is much easier to add some load by taking a small backpack of a certain weight, or use special artificial weighting agents. Depending on the selected mass, the rate of burning calories will be determined. At the same time, it is worth monitoring the correct choice of load, heartbeat and well-being while walking, so as not to spoil your health, overloading the body.
How to achieve the best results?
To monitor your weight, it is not necessary to regularly strive to exceed the accepted norm of 10,000 steps. It is enough, along with training, to monitor the proper nutrition. Having chosen the most suitable regimen for yourself, you should limit yourself to sweet and fatty foods, as well as give preference to fruits and vegetables, in order not only to reduce weight and become slimmer, but also to improve the body's immunity. With regular overeating and improper nutrition, it will not matter how many steps per 1 kilometer have been taken and what distance has been traveled - the effect of losing weight can be any, up to the opposite.
Why is walking useful?
It is worth knowing how many steps are within 1 kilometer, also because walking is useful with a number of properties. Thanks to frequent walks, the risk of high blood pressure in humans is reduced, and they also help prevent the problem of diabetes and various cardiovascular diseases. Unlike jogging, walking does not injure joints, and also freshens and heals the skin with proper breathing. In addition, morning walks in the fresh air are energized for the whole day, relieving lethargy and loss of strength, and evening ones contribute to a sound and healthy sleep. Doctors also recommend short walks to pregnant women to avoid severe back and lower back pain during the last months of pregnancy.