The key to keeping fit whilst walking, is to keep it regular and increase your efforts slowly at your own pace. Obviously the faster you walk, the more calories you will burn in a given time, however if you walk to fast you can soon become tired. Walking is a pastime where time should not be an issue; getting fit and being in the fresh air should be your main goal. The following chart will give you guideline for calorie breakdown for those of you that are walking for weight management. | WALKING TIME FOR EXPENDING 1000 CALORIES PER WEEK |
| DAYS PER WEEK | SPEED | 100 LB (45 KG) | 125 LB (56 KG) | 150 LB (68 KG) | 175 LB (79 KG) | 200 LB (90 KG) |
| ONE | 2 MPH 3 MPH 4 MPH | 480 360 240 | 420 312 216 | 360 264 180 | 300 228 156 | 240 180 120 |
| TWO | 2 MPH 3 MPH 4 MPH | 240 180 120 | 210 156 108 | 180 132 90 | 150 114 78 | 120 90 60 |
| THREE | 2 MPH 3 MPH 4 MPH | 160 120 80 | 140 104 72 | 120 88 60 | 100 76 52 | 80 60 40 |
| FOUR | 2 MPH 3 MPH 4 MPH | 120 90 60 | 106 78 54 | 90 66 46 | 76 58 38 | 60 46 30 |
| FIVE | 2 MPH 3 MPH 4 MPH | 96 74 48 | 84 62 42 | 72 54 36 | 60 46 30 | 48 36 24 |
| SIX | 2 MPH 3 MPH 4 MPH | 80 60 40 | 70 52 36 | 60 44 30 | 50 38 26 | 40 30 20 |
| SEVEN | 2 MPH 3 MPH 4 MPH | 68 54 34 | 58 44 28 | 48 36 24 | 40 30 20 | 34 26 18 |
The above chart is an approximate guide to the length of time it would take you to expend 1,000 calories, whilst walking.
As an example, a 45 kg person would need to train 3 times a week at a speed of 3 MPH, for 120 minutes, in order to use 1,000 calories.
In order to increase your calorie expenditure each week, aim to walk either for a longer period, or wear a lightly weighted backpack to increase the workout.
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