Magic of 10000 steps for weight loss kannada || ignis fitness
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10,000 steps/day = 3,500 calories/week calculation is based on estimations of a specific body type, so this may not apply to you.
Without understanding your caloric intake, walking 10,000 steps or more might not cause enough meaningful fat loss.
However, there are enormous health benefits to increasing your activity level through moderate exercises like walking.
What’s your step goal?
If you had asked someone about 10 years ago, you might have gotten a blank stare.
But with the explosion in popularity of fitness trackers and step counters, it is easy to step count. Step counting has become so popular that there is even an unofficial benchmark of 10,000 steps per day. Some fitness trackers have even called 10,000 daily steps the “magical number.”
While there’s no doubt it’s a great idea to increase your daily activity, the question remains: does walking 10,000 steps help lose weight? Let’s find out what science says.
Do I need to reach a goal of 10,000 steps a day to lose weight?
Some claim that individuals can lose a pound of fat a week just by taking 10,000 steps a day because of the potential to burn 3,500 calories from walking. As a general rule of thumb, a pound of fat contains around 3,500 calories. If you create an average caloric deficit of 500 calories over 7 days, that’s equal to 3,500 calories—good for a pound of weight loss per week.
Unfortunately, that calculation of ‘10,000 steps a day = 3,500 calories burned a week’ uses a specific body type, so this may not apply to you.
To understand why, let’s break this claim down.
How many calories do you burn from 10,000 steps?
Any estimation of how many calories you burn from an exercise like walking or running depends on how heavy you are. On average, heavier people use more energy to move than lighter people. Most rough estimates revolve around 100 calories burned per mile for a 180-pound person.
How many miles are 10,000 steps? On average, 10,000 steps are going to come out to be roughly 5 miles. So assuming you weigh 180 pounds, then yes, by simple mathematics, 100 calories x 5 miles equals 500 calories. Over a week, that becomes 3,500 calories.
But if you are lighter or heavier, you will burn less/more calories while taking the same number of steps or walking the same distance.
If you were 120-pounds, in that same mile you would only burn 60 calories. Calculate that over a week and that only becomes 2,100 calories, meaning that you are 1,400 calories short of reaching that 3,500 calorie goal.
How Far is 10,000 Steps: Walking Speed and Distance
Even if you happen to be at that 180-pound range, the calories you burn from walking depend on the intensity, or speed, of your walk. The average
Before you decide to put in the distance and time, do not forget about speed. Even if you are at that 180-pound range, the calories you burn from walking depend on the intensity, or speed, of your walk. The average walking speed is about 3 miles per hour and according to the Mayo Clinic, the number of calories you’ll burn depends on your walking speed.
For a 180-pound person, a leisurely 30-minute walk at 2 mph yields a burn of 102 calories, but walk at a more moderate intensity (3.5 mph) in the same 30-minute walk and the calorie burn increases by 54% to 157 calories.
Why? It’s simple—the faster the pace, the greater your heart rate, and the more calories you can burn covering the same distance. The sources that suggest you can average a weight loss of a pound a week from walking typically assume you walk at the pace necessary to cover the estimated 5-mile distance.
If you deviate from either of the above conditions, your results may differ.
But even if you reach 10,000 steps, all of that effort can almost entirely be irrelevant if you aren’t careful—weight loss from walking largely assumes your caloric intake stays stable.
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