How many kilometers can you walk in one hour

For many people, walking is an indispensable part of daily life. No matter where we go, we need to walk. Some people also like to walk to exercise or lose weight. Sometimes there are even some traffic problems that cause people to walk for a long time. So for a normal person, how many kilometers is normal to walk in an hour? Let’s take a look at it together below.

The average walking speed of ordinary people is about 3 to 5 kilometers per hour, and most people can usually walk for 10 hours.

This varies from person to person and has a lot to do with the route, terrain, weather, season, weight, etc.

The troops usually march at a speed of 4-5KM/hour, 30-40KM/day, carrying a load of about 40KG, and they have to maintain combat effectiveness. Compared with ordinary people, the gap is quite large.

Benefits of walking

One such experiment was conducted in the United States. Men aged 40 to 57 were asked to walk for 40 minutes, 4 times a week, for 20 weeks. The results showed that:

1. Viscosity (maximum oxygen uptake) increased by 30%.

2. The pulse rate decreases when you are at rest, and heart function improves.

3. The average weight loss was 1.3 kg.

4. The average thickness of subcutaneous fat decreased from 135 mm to 120 mm.

Walking weight loss method:

1. Lose weight quickly two hours after dinner

First of all, speed is very important. You can choose to walk 4 kilometers at the speed of 1.5 kilometers in 12 minutes, then walk at a normal speed for 10 minutes to recover, then walk 4 kilometers at this speed again, and then walk at normal speed for 10 minutes, and repeat this process. You can also maintain a brisk walking posture for 30 to 45 minutes, or walk with big steps. Keep the speed at around 120 to 140 steps per minute.

2. Walking can be done anytime and anywhere

Walking can be done anytime and anywhere, but the effect of walking is not the same at all times. For people who want to lose weight, the best time is two hours after dinner. Because the amount of fat gain is at its maximum at this time, walking at this time makes it easier to lose fat.

3. Keep the total time constant

If time is limited, you can also spread out the 30 minutes to 1 hour of concentrated walking into various scattered time periods, but keep the total time unchanged.

4. Distance walked each time

The best walking distance each time is about 5 to 10 kilometers. You can also gradually reach this level according to your own situation. The faster the speed, the better the effect, but you should do it within your ability and gradually increase the requirements and speed according to your physical condition. Pay attention to the increase in quantity and don't go crazy. The key is to proceed step by step according to your own situation and persist.

5. Walk every day

If you keep walking like this for 30 minutes to 1 hour every day, you will see the results after 2 to 3 months. Moreover, according to research from Harvard University in the United States, if you walk like this for 30 minutes every day, you can achieve the magical effect of losing weight and prolonging life. Walking is the most suitable form of exercise for healthy weight loss. Moreover, the fact that walking is beneficial for preventing aging and adult diseases and maintaining good health has attracted worldwide attention. In order to distinguish walking for exercise from walking in daily life, we call the former "training walking". Many experts have also begun various studies and investigations on walking.

Four keys to walking to lose weight

1. Training intensity: When you are a beginner, it is best to walk slowly and pay attention to your heart rate. From the perspective of sports medicine, the optimal training pulse per minute for both men and women should be 75-80% of the maximum heart rate, that is, (220-age) x (75-80)%. For example, a 30-year-old's pulse should be between 143-150 beats/minute, and the individual can adjust it based on weight or health status. If the amount of walking exercise is too much and exceeds the prescribed value of heart rate, you should immediately reduce your walking speed and walking time.

2. Warm-up activities: It is best to take a relaxing, slow walk for ten minutes to fully warm up. Walking is about swinging your arms, rotating your shoulders, and breathing consciously. Warm-up activities should cause a slight sweat.

3. Relaxation activities: After walking, you should do relaxing activities. Follow with leg, chest, and back stretches for at least 7-10 minutes.

4. Walking with weight can increase the calories consumed while walking, such as walking with a backpack. A weight of 2-3 kg is sufficient, as too heavy a weight can cause back pain. The straps should be wide and the material that contacts the back should be breathable.

Things to note when walking to lose weight

1. Brisk walking for weight loss is relatively simple and no sports equipment is required. However, it should be noted that you should wear suitable and comfortable shoes to avoid more discomfort during brisk walking.

2. Warm up before brisk walking. Doing some warm-up exercises can prevent your body from being strained or sore while brisk walking, such as stretching exercises.

3. Do not stop immediately after brisk walking. You need to walk for a while before taking a rest. Do not drink water as soon as you stop to avoid taking away salt from your body. Brisk walking for weight loss is a long-term exercise and you need to persist in brisk walking for a long time, otherwise it will be difficult to achieve obvious results.