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The calories you burn by walking depend on two factors: your weight and the distance you walk. Ideal for people of all ages, walking is kinder to your joints with most people being competent to walk comfortably for a longer amount of time of time than if they were to run. Remember too, the heavier you are, the more calories you burn doing any activity, even sedentary ones. Based on your weight in pounds and walking at a speed of 3 miles per hour (20-minute mile), you burn calories at the following rates: 130 to 140 pounds – 3.5 calories burned per minute or 70 calories per mile So for example, if you weigh 150 pounds and walk at an intermediate speed of 3 miles an hour, you burn regarding 4 calories per minute. Walking 30 minutes a day 5 days a week burns 120 calories a day and 600 calories a week. If you fall outside this range, for each 10 pounds add or subtract 0.5 calories. For example, if you weigh 235 pounds and walk 3 miles per hour, you will burn 7 calories per minute. Walking 30 minutes a day 5 days a week burns 1050 calories per week. Expressed as calories burned per mile when walking: weight in pounds 100 120 140 160 180 200 220 250 275 300 pounds If you work with metric: 2.0 miles = 3.2 kilometers Walking 3.0 miles per hour is referred to as a 20-minute mile The reason you burn more calories per mile at very low speeds, ‘museum walking’, is because with each step you stop and commence without momentum driving you forward. At the other end of the spectrum, walking at very high speeds of 4.5 miles per hour using a race-walking stride and arm motion, more muscle groups are brought into play, resulting in you burning extra calories with each step. When you get started out and wish to burn as a great deal of calories as possible, do so by gradually walking further, rather than walking faster. When you feel ready to work on your speed, for optimal fat burning, walk for 30 minutes at a pace where your breathing is noticeable but you may carry on a speech in full sentences. This would be 60% to 70% of your greatest or most complete or best possible heart rate. If you want to increase your pace even more, learn how to race-walk. The strange gait enables you to walk at speeds in excess of 5 miles per hour, building shapely muscle (especially your butt and legs), resulting in you burning more calories even when resting. Many people, including cardiologists, say you burn the same number of calories running a distance as you do walking it; the only divergence is the runner would do it in less time than the walker. Runner’s World report differently. They say according to tests carried out by them, running is harder and burns more calories than walking for speeds less than 12-minutes per mile. But at 5 miles per hour and faster, walking burns more calories than running. The reason for this is in all likelihood because walking at very fast speeds forces your body to move in an inefficient and unnatural way, boosting your heart rate, oxygen consumption and calorie burn. Whichever option you choose, walking is an magnificent form of exercise. Do it regularly, most days if possible. Both obesity and inactivity are growing problems. Walking five or six days a week improves your aerobic fitness, strengthens your bones, helps fight disease, enhances your psychological well being, reduces stress, increments your metabolism, strengthens your muscles, increments your flexibility, improves your respiratory function, and helps your concentration and memory. Regardless of your weight and age, when walking becomes a habit, it distinctly improves the quality of your life. Most helpful customer reviews 278 of 280 people found the following review helpful. On the main menu, there are 5 options to choose from: - 15 minute Total Body Circuit Here’s a breakdown of the 40 minute Total Body Circuit: Warm-up – 2 minutes Circuit 1 – Quads Circuit 2 – Hamstrings Circuit 3 – Glutes Circuit 4 – Chest Circuit 5 – Back Circuit 6 – Bicep/Tricep/Shoulder Circuit 7 – Upper Abs Circuit 8 – Lower Abs Circuit 9 – Obliques Stretch – a bit under 2 minutes Jackie does an excellent job throughout describing proper form. The circuits are short, but intense….if you don’t feel the intensity, use heavier weights. I love this because she moves quickly, gets to the point and moves onto the next circuit – no boredom here =) My only complaints are; stretch at the end seemed too short and I wish there was one more bicep/tricep/shoulder circuit b/c arms are my trouble spot. Everything else I felt was worked adequately! Holly Perkins is the only team member in this I recognized. It was pleasant to see her new team, the group in her first video were a bit too over the top for me. I recommend this for all levels since it offers modifications for making it easier or harder! Well Done. 142 of 142 people found the following review helpful. Anyway, this DVD is a godsend. The time just flies by. It is very fast paced but you know you are getting a good workout because you CAN FEEL THIS the next day and the day after and the day after…. I am a Jillian Michaels fan and I gotta say, Jackie gives her a run for her money here. Tons of bang for the buck, and all under 45 minutes! She hits all the major muscle groups and teaches you about them along the way, which ones are fat burners etc. Each circuit is about 4 minutes, you do three exercises, then the “power burn” which is the 3 exercises done all at once right after the other without stopping. I won’t go into the exercises, as another reviewer has broken them down for you. I know what you’re thinking–do I really need ANOTHER workout DVD? Well if you’re considering getting this DO IT!!! These exercises are NEW–well to me they are, and I have an extensive fitness DVD collection. A few I have seen before but the majority I haven’t. I even have jackie’s first DVD and this new one blows that one out of the water. Gone are the cutesy, baby-voiced trainers, all made up. Now Jackie has REAL people working out with her and she does the work too. occasionally she does stop to check out form and educate you but she does every exercise with you. This is no nonsense folks. I do have to say, since this workout is a little condensed, the warm up and cool down leave a little to be desired. So if you like an extensive cool down after working out, pop in a short yoga set or something. Also, this is strictly strength, no cardio or cardio bursts, just some light joggging and jumping jacks in the warm up. So if you are expecting cardio you won’t find it here. And funnily enough, Jackie does a version of Jillian’s “Surrender” from her No More Trouble Zones DVD. Jackie calls them UFCs here. However Jackie does them without weights, and I can actually do them! They are not hard on the knees at all! So if you guys are having trouble with Jillian’s “Surrender” try it without weights. Believe me, you will still feel it! Sorry to compare the two so much in this review but they are both very similar in their styles and if you’re unfamiliar with Jackie, I want to give you a similar example. All in all, a great workout and fast paced. And since it’s about 40 mins long, it’s not something you dread doing. You will not get bored with this and I bet you will feel it the next day. Thanks Jackie! 20 of 20 people found the following review helpful. |
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