I walk 3 miles four to six times a week. For maximum calorie burn, should I walk three miles once a day, one mile three times a day, or does it even matter?
I walk 3 miles four to six times a week. For maximum calorie burn, should I walk three miles once a day, one mile three times a day, or does it even matter?
I walk 3 miles four to six times a week. For maximum calorie burn, should I walk three miles once a day, one mile three times a day, or does it even matter?
I'm no doctor... or for that matter a personal trainer. But, the amount of calories you burn is not simply a function of distance and number times per week. The speed AND distance must be calculated together along with your current weight. For instance, a 125lb person that walks 4 mph (15 min/mile) burns about 345 calories per hour while a person of the same size walking 2 mph (30 min/mile) only burns 165 calories per hour. You can then decide how many of the calories you took in today that you want to burn and how many times a week that you want to burn them.
Try setting a goal to walk for a certain amount of time. Say out 14 minutes and then back. Keep pushing how far you can go in that amount of time. On 30A you can set goals based on the stop signs which are all about 2 miles apart. Start your watch and pace yourself to reach 1.5 miles in 14 minutes and to reach home in 14 minutes. Keep increasing the distance while keeping the time the same. After a while you will want to go longer and push for farther distances.
You may want to get a heart rate monitor and make sure you are keeping your heart rate up, that is what will burn the calories.
Girl, I don't know the answer to your question. I have read that you will burn more fat calories if you exercise with your heart rate in the "target" zone. I forget what rate that is, but I seem to recall it being around 60-70% of maximum heart rate. I bet you can find that info online.
Every little bit helps, but long duration helps more. You get to the point, often about an hour into a workout, where your body does switch over from buring sugars in your digestive system for fuel to burning stored fat for fuel.
The formula to calculate your target heart rate is 220 minus your age times 60-90% Use the low percentage if you have medical problems or are out of shape. The high percentage is for people who are in great shape.
To burn fat you have to walk for more than 30 minutes. In the first 30 minutes your body burns carhohydrates for energy then after it has used up the carbs it burns fats for energy. Some studies have shown that if walking 10-15 minute intervals three times a day is just as effective as walking 30-45 minutes. Adding some resistance exercises to your routine like light weights will build muscle mass and the more muscle mass you have increases the amount of calories you burn. Remember to work on both ends, exercise and meal planning. Whatever you do just keep moving.
Girl, I don't know the answer to your question. I have read that you will burn more fat calories if you exercise with your heart rate in the "target" zone. I forget what rate that is, but I seem to recall it being around 60-70% of maximum heart rate. I bet you can find that info online.
here is an example of how to calculate your target heart rate;
[SIZE=+0]your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods of determining target heart rate because it takes into account resting heart rate. Here's how to find your THR. [/SIZE]
Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,
(76 + 80 + 78) / 3= 78.
Find your maximum heart rate and heart rate reserve.
Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be
220 - 24 = 196.
Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,
HRmaxRESERVE = 196 - 78 = 118.
Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,
(118 * 0.6) + 78 = 149.
Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,
(118 * 0.8) + 78 = 172.
Divide the values obtained in steps 3 and 4 by the number 6 to obtain your THR in beats per ten seconds. For example,
149 / 6 = 25 (lower limit)
172 / 6 = 29 (upper limit)
If you need a simpler approach and want to just guestamate; click----->>> THIS for a quick calculator; I would compare the two and see what the difference may be.... some say it is huge and others say it is pretty accurate...
