The length of a person's step depending on height
There are a number of special devices that count steps while walking; various smartphone applications and fitness bracelets help to do this. But often people are faced with the need to convert the number of steps into distance; this conversion is not as simple as it might seem, since the length of the step is individual.
First of all, this length depends on height; taller people have a longer stride. The size and type of footwear of a pedestrian matters; for example, the step length of the same woman in sports shoes and high-heeled shoes will have large differences.
Walking for weight loss: how easy it is to walk 10,000 steps a day and how many kilometers it is, the benefits of walking
If you decide to take up walking in order to lose weight, then first understand that you should not move as if you are missing the last train that will take you home.
Your body will begin to get rid of excess fat only when you walk at a speed of 7 km/hour. Moreover, such walks should last at least 30 minutes. The thing is that even from walking your body should receive full physical activity. In this case, the positive effect from it will be noticeable.
Then in one month of walking, without going to the gym and without doing special exercises, you can lose up to 5 kg of excess weight . If you don’t skip walking, you will find a healthy and beautiful body within 6 months.
It is difficult to give an exact recommendation on how many steps you need to take per day. But you can be sure that increasing your steps will definitely not harm you. All you have to do is make sure your muscles are active, your heart rate is high, and your whole body is covered in sweat.
How to measure average walking speed?
Let us repeat once again that you will begin to lose weight while walking if you walk at a speed of 7 km/hour. But here you need to pay attention to the following point: all people have different step widths. What is the optimal speed for a person to maximize the benefits of walking?
To do this, you should understand that average speed is measured using steps per minute . Even if you just stand still and perform actions that simulate walking, then in this case your body will be actively working. Therefore, the first thing you need to do is calculate the number of steps you take in one minute.
The slowest speed is considered to be when a person takes 60 steps in one minute. For slow speed this number will be 80, for medium – 110, fast – 135, very fast – more than 140.
Health and an ideal figure are 10,000 steps
To summarize the above, it can be noted that the effect of losing weight will only appear if you correctly determine the number of steps .
According to a statement provided by the British Department of Health, the benefits to the body will only appear if a person takes 10 thousand steps. And don't be afraid that you won't be able to handle it.
As a rule, during the day we have to be in a variety of places - at work, shops, as well as just walking and solving everyday problems. During all this time, a person walks 3000 kilometers. Therefore, you won’t have much left to reach. But it is advisable to do this at an accelerated pace.
Therefore, take 30 minutes to walk so that you can follow the above recommendation.
What are the benefits of walking?
A person will bring considerable benefits to his health if he starts walking regularly. Even if during a walk he will move at an average speed, but already in this case the body begins to adapt to a new mode of operation .
- Constant walking leads to alignment of the spine, this allows them to take their rightful place.
- When a person walks quickly, each of his organs receives the maximum amount of oxygen, and at the same time all poisons and toxins are removed from them.
- Frequent walks reduce the risk of problems with blood vessels and heart.
- The positive effect of walking is to normalize blood pressure and remove cholesterol from the body.
- In addition to all of the above, thanks to walking, a person gets the opportunity to gain a toned and slender body.
How and how many steps should you take per day?
To give the correct answer to this question, it is necessary, first of all, to assess the state of your health . Only after this can you understand how many steps a particular person can take per day.
- In the first days, it is desirable that the load on the body be small. If it turns out to be too high, then you will not be able to stand it and interrupt it ahead of time. Until you get used to it, you should focus on increasing the duration of your walks, taking them at a slower speed. This will burn more calories and increase endurance; as a result, after about a month of training, you will be able to increase your walking speed to 120 steps per minute.
- Walking on an empty stomach is not the best solution. It is advisable to do this a few hours after a meal.
- Pay attention to the position of your spine while walking: it should be straight and your shoulders should be spread to the side.
- Breathing is equally important: you should inhale through your nose and exhale through your mouth.
- Try to refrain from talking while walking, as this will disrupt your breathing and cause shortness of breath.
Walking in place
Let us repeat once again that the number of steps . And even if certain circumstances prevent you from going outside for a walk, you can start walking right on the spot, because even then you will burn calories.
In this case, how many steps should you take per day? They need to be doubled compared to the amount you do when walking outside. For this reason, it is recommended to resort to the method of walking in place only in extreme cases.
The way you move your feet is of great importance: you need to place your toe first on the surface, not your heel. Make sure that your knees are raised high enough, and you should also actively work with your arms, swinging them to the sides.
How many steps should you take per day?
Sometimes it happens that the weather outside does not allow you to do your favorite activity. In this case, you can perform your usual actions on the stairs . Moreover, you should choose a different pace for such walks so that the extra calories go away.
First, try climbing 4 flights of stairs, stepping on each step. When you have completed this task, take a break, catch your breath, and then you can continue further. Over time, when you get used to it, you can increase the load. When you realize that this is easy for you, you can start walking by stepping over the steps. But keep in mind that you cannot hold on to the railing while climbing.
What should your heart rate be when walking?
While walking, you should pay great attention to the frequency at which your heart beats and the pulse of your breathing, because this affects the number of calories you burn. If you experience shortness of breath, you should stop immediately and give yourself a chance to regain your strength. To determine the optimal heart rate, use the following formula:
220 – your age – 50.
If you only want to get benefits from walking, then you should not try to reach the maximum level.
Which shoes should you choose?
Having figured out how many steps you should take per day to lose weight, it’s time to find out which shoes are best for walking in to effectively burn calories.
Although there is not much advice to give on this issue, you should still adhere to it. If you wear uncomfortable shoes and walk at a speed of more than 3-4 km/hour, then there is a danger of rubbing calluses or injuring your foot .
- The most suitable shoes for walking are soft sneakers with shock-absorbing soles. Pay attention to its central part, which should bend very well.
- The sneaker itself must exactly match the size of your foot, which must be securely fixed in it.
A couple of months will pass from the start of walking, and you will become more resilient. Then your usual workouts will seem very easy to you, after which you will have a lot of strength left. The achieved result will show you that it was not in vain that you worked on yourself, because in order to enjoy life, you need to have a healthy body.
Conclusion
Walking is one of the beneficial activities that many people use for weight loss . But not everyone knows how to walk properly. In reality, there is nothing complicated here - you just need to determine how many steps you should take per day.
According to experts, a walk during which 10 thousand steps is taken is considered optimal. We perform some of them during the day, performing our usual actions.
Therefore, walking the entire route will not be so difficult, especially if a person uses transport little.
Source: //dietolog.guru/produkty-i-pohudenie/raschet-vesa-i-kaloriy/skolko-eto-kilometrov-10000-shagov-polza-hodby-dlya-pohudeniya.html
How many steps are there in a kilometer?
The rule, which is most often used for rough calculations, equates 1 step to 1 m. But such a correspondence is possible only for people with a height significantly above average, walking with a wide gait in comfortable shoes. The most correct way to calculate the length of your own step is to use a navigator in conjunction with a pedometer. Having walked exactly 1 km according to the navigator, you need to see how many steps you have taken.
You can walk a shorter distance, for example, 10 m, and calculate the result, but the longer the distance traveled, the more correct the values are obtained, since the longer distance allows you to avoid rounding numbers and take into account all fluctuations in the pace of walking.
A healthy person 170 cm tall needs to take 1417 steps (hereinafter referred to as W) to cover a distance of 1 km on foot. With a height of 175 cm, to move 1 km, you need to cover 1377 Sh. With a height of 180 cm, the same distance is covered with 1220 Sh. Statistics allow us to take 1250 Sh per 1 km as an average value for men.
The average values for converting kilometers into steps are:
- 2 km is 2500 Sh;
- 3 km – 3750;
- 4 km – 5000;
- 5 km is 6250;
- 10 km – 12500.
It is not at all necessary to remember these values; the recalculation is simple and does not require special skills. For example, having heard the phrase “600 meters on foot,” you can easily calculate that this distance consists of approximately 750 Sh.
Pedometer and my 10,000 steps
Almost every day, as far as weather and circumstances allow, I try to walk at least 8-10 km. Previously, I measured the distance traveled “by eye” - I knew approximately the length of the distance. Then I used a smartphone with a pedometer, and now I use a fitness bracelet. They make it very easy to hit your 10,000 steps.
♦ On topic: My daily walks: benefits and pleasant emotions
It is believed that a person should walk at least 10,000 steps every day. This figure has no scientific basis. The fact is that in the mid-60s of the 20th century, the inventor of the electronic pedometer, Japanese Yoshiro Hatana, called it manpo-kei, which translates as “ten thousand steps.” In the scientific literature you can find different numbers: 7 thousand steps, and 10 thousand. According to the latest data, the minimum number of steps after which a qualitative change occurs is 4400.
If you are untrained and can hardly walk several hundred meters, then you cannot immediately set records. You need to gain your 10,000 steps gradually, increasing the load by about 500 steps every week. And, of course, listen to your own body and know your contraindications.
The scourge of modern man is physical inactivity and a sedentary lifestyle, which contribute to the development of a number of serious diseases. An active, healthy lifestyle, alas, is also not a guarantee of complete health. But it is a fact that it develops endurance and increases the body’s resistance to disease.
10,000 steps is about 7.5-8 km. Naturally, distance will be affected by height, stride length, weight, and terrain. I tried to analyze how I am gaining my daily number of steps. And this is what came out of it.
The easiest and fastest way is purposeful walking. I usually go out in the evenings listening to music - it's more fun. My distance is well-calibrated - several routes around the village where I live. Additionally, a big shopping trip can sometimes add up to 5,000 steps or more. Naturally, the road to and from work gives something (though I drive a car, but sometimes I have to leave it several blocks away).
Horseback riding also gives you a lot of steps. It is in many ways more physiological, because excess load is removed from the legs. Having dogs at home has made it much easier to reach 10,000 steps daily. Walking, playing - it's all movement. The main thing is that every day there is an incentive to reach your 10,000 steps and even more.
Now I use the Xiaomi Mi Band 2 fitness bracelet to track my physical activity. It shows the time, counts steps and heart rate, shows distance traveled and calories burned, and also analyzes sleep phases. You can also buy more advanced models, which also have pressure measurement and blood oxygen levels.
The corresponding Mi Fit application is installed on the phone, which synchronizes data via Bluetooth. Now it has become much more convenient to monitor the number of steps taken. In addition, you can turn on a special sports mode, then your heart rate will be monitored constantly. After training, you can see several graphs - step length, walking or running speed, heart rate, distance traveled and a map. While walking, it is very convenient to monitor your heart rate so that it does not exceed a certain limit. And at the end of the training, you can analyze your progress and compare the dynamics.
While using the pedometer, I saw a lot of positive changes in my well-being. Although my physical activity is not limited to just walking - 2-3 times a week I also go horseback riding, and in the mornings I do the “Eye of Revival” complex.
It doesn't happen day after day. Some days walking is difficult. Then I reduce the load a little. In others, on the contrary, I literally fly. Then I try to gain more steps, but without fanaticism.
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How long does it take to walk 1 kilometer?
The speed of movement, like the length of the step, depends on many parameters: pace, gait, physical fitness of the pedestrian, type of shoes, terrain. It is generally accepted that the average walking speed for a healthy adult is 5 km/h. A simple recalculation shows that the average person covers 1 km in 12 minutes.
But the walking pace can be increased. If you walk quickly with a sweeping gait, then the increased speed will allow you to walk 1 km in 10 minutes, and a well-trained person can do it in 7-8 minutes.
How long should you walk
10,000 steps is approximately 8 km. At an average walking pace it will not take even two hours. Most people reach 10,000 steps by taking one or more walks throughout the day.
Training plans for marathon and half marathon. and start preparing today.
To classify a walking intensity as "moderate", it is recommended to walk at a speed of 100 steps per minute, which roughly corresponds to 5 km/h and 100 minutes to achieve 10,000 steps. So just take a daily walk of 8 km continuously or intermittently. Or spend about 100 minutes a day walking.
For running, 10,000 steps would equal about 10 km, which most people cover in just over an hour.
How many calories do 10,000 steps burn?
Many people strive to lose weight by walking. Since walking can be equated to long-term aerobic training that affects the breakdown of fat, this result is achievable (in combination with the right diet).
The pace of walking and the amount of excess weight are important (the more weight there is, the faster calories will be burned). Some pedometers have a calorie counting function, but you can do this calculation yourself using a specially developed formula. To do this, multiply the length of one step (in meters) by their number, then multiply by the person’s weight in kilograms, divide the resulting value by 2. The result will show the number of calories burned.
For example, a person weighing 80 kg with a stride length of 0.7 m walked at an average pace of 10,000 steps. Multiplying the last 2 numbers, we get the distance traveled - 7000 m. Multiply by weight 80 kg, and divide the result by 2. It turns out 280,000 cal or 280 kcal. This is the amount of energy a person burns after walking 10,000 steps. When walking fast, the same person can burn about 2 times more.
The effectiveness of losing weight through walking can be increased by using Nordic walking with poles. This style of physical activity has a number of advantages, since it loads not only the legs, but also the arms and shoulders. Involving the upper limbs in the walking process evenly loads most of the body's muscles.
Nordic walking is good not only for more efficient burning of calories, it improves cerebral circulation, relieves tension from all parts of the spine, strengthens the muscles of the shoulders, arms, back and ligaments in this area, increases coordination and concentration.
We increase the load
If you want to take up walking in order to lose weight, then you definitely need to maintain a calorie deficit. In this case, you should know that just walking through the park, you will spend much less than if you are in a hurry. An athlete who uses a sports step will also work much more efficiently, with greater impact. When walking fast, the costs increase by about three times, which can be used for good. Walking up stairs, over rough terrain and uphill significantly increases calorie consumption. There's a slight catch here, though. Speaking about how many steps there are in 1 km, it should be noted that when going uphill, the step length decreases, which means that the initial calculations will no longer be correct. However, the effectiveness of such activities increases, and quality is much more important than quantity.
How many steps should you take per day?
The World Health Organization (WHO) recommends that the average healthy person take 8,000 to 10,000 steps per day. This indicator appeared in the 60s. last century in Japan, after active advertising by a pedometer manufacturer, the creators of the electronic device presented 10,000 steps as a daily norm. Although the 10,000 number has not been backed up by any research, many walkers around the world have begun to aim for this number when walking.
Subsequently, noting positive results in people taking 10,000 steps per day for a long time, WHO reflected this parameter in its recommendations. Skeptical experts believe that such a norm was correct for the middle of the last century, when people ate more restrainedly, and in the process of life they moved much more than today, so the modern value of the norm is proposed to be doubled.
Other critics believe that walking is not as important as physical activity itself, which can be achieved in any way, for example, in the gym, swimming pool or even at home. But proponents of walking believe that this method has many benefits, combining benefits with the opportunity to spend quality time outdoors. Whether you take 10,000 or 8,000 steps, or even 5,000, it’s better than nothing, every thousand makes an undoubted contribution to health benefits.
Norm of steps per day for men
10,000 steps per day is an average recommended value, which is not universal. In addition to differences when taking into account age, weight and health status, this indicator differs for men and women. So, healthy adult men under 50 years of age should walk at least 12,000 Sh per day; after 50 years, this number can be reduced by 2,000, and then be guided by individually selected values.
Norm of steps per day for women
The recommended number of steps per day for women differs slightly from similar values for men:
- for women aged 18-40 years – 12,000 Sh;
- 40-50 years -11000;
- 50-60 years – 10000;
- after 60 years – 8000.
At an older age, the concept of the norm is significantly adjusted taking into account individual characteristics. Children from 7 to 10 years old can walk 15,000 steps a day (or more), regardless of gender.
Do not forget that in the process of life we make many more movements than a pedometer allows us to take into account. If a person at work is engaged in physical labor or often moves on his feet, then daily walking can be reduced to 7,000 or 6,000 steps. The number of steps must also be adjusted when visiting the gym, swimming pool or exercising at home.
Why exactly 10,000 steps?
The 10,000 steps a day concept initially became popular in Japan. It is not based on medical research, but no scientist or doctor would argue that walking is beneficial.
So, the coveted number spread around the world from Japan before the 1964 Olympics. In honor of the Games, one of the Japanese companies released a pedometer called “Manpo-Kei,” which meant “10,000 step counter.”
The number turned out to be just a pretty name, but the pedometer gained such popularity that this number stuck in people’s heads as a necessary minimum.
10,000 steps a day is not a magic number, but it is a good indicator of how active a person is.
The average Russian walks from 3,000 to 4,000 steps a day, that is, approximately 2.5 to 3 km. This is considered a sedentary lifestyle. To find out how much you walk every day, just download a step counting app to your smartphone. Their selection is huge. If the figure turns out to be much less than 10,000, there is no need to immediately try to reach it. Add 1000 additional steps a day every two weeks - and you will reach the cherished figure without harm to your health.
If you're already taking more than 10,000 steps a day and are trying to lose weight, you'll have to set your daily step goal higher. Another option: turn to more intense types of exercise, such as running, cycling, skiing or team sports.
Read more about walking in the article: Walking: types, benefits, calorie consumption
Is it realistic to take 15,000 steps a day while working sedentary?
If you count without taking into account the length of a particular person’s step, 15,000 steps is 10 kilometers. At an average speed of 5 km/h, this distance can be covered in two hours.
Not everyone has two hours of free time for this kind of activity, but it is not necessary to walk all 10 kilometers at once: you can break the walking into small segments and distribute them according to your schedule.
For example, you can walk for 30 minutes before work: walk to the office, go to a distant bus stop, or park your car further from the building. The same can be done after work.
You can also take a walk during your lunch break or in the evening, after dinner, instead of passive relaxation, go for a walk.
