EDOFOLKS.Com
Home   Africa   Contact  Culture   Dictionary   Edo   General   Guestbook   History   International   Jobs   Language   Music    Nigeria   Poems   Religion    Schools    Soccer    Women

Incredible Weight Loss Christmas Plan for 2017 - Calories Burned from Walking, Running, & Jogging
Calories table by weight (Lbs & KG) and distance (Miles & KM)
By: Ehimwenma E. Aimiuwu

 

HOW MANY CALORIES ARE BURNED FROM WALKING AND RUNNING?

The amount of calories burned when you walk or run (jog) depends on your weight and distance covered. The amount of calories burned is directly proportional to both your weight and distance covered. So the more you weight and the more miles you cover, the more calories you will burn. Table 1 below shows the calories burned when you walk by weight (lbs & kg) and by distance (miles & km), while Table 2 shows the same for running (jogging).

Since you have to burn 3,500 calories to lose 1 lb (0.45 kg) of fat (weight), it will be wise to lose 500 calories daily if you exercise 7 days a week or 700 calories daily if you exercise 5 days a week. A 180 lbs (82 kg) person needs to walk 35 miles (56.7 km) weekly to lose 1 lb weekly while a 230 lbs (104 kg) person needs 28 miles (44.8 km) weekly. A 180 lbs (82 kg) person needs to run/jog 28 miles (44.8 km) weekly to lose 1 lb (0.45 kg) weekly, while a 230 lbs (104 kg) person needs 22 miles (35.4 km) weekly.

 

1   Calories burned from walking 2   Calories burned from running / jogging 
    1.6 KM 3.2 KM 4.8 KM 6.4 KM 8.1 KM     1.6 KM 3.2 KM 4.8 KM 6.4 KM 8.1 KM
Lbs KG 1 Mile 2 Miles 3 Miles 4 Miles 5 Miles Lbs KG 1 Mile 2 Miles 3 Miles 4 Miles 5 Miles
250 113 143 285 428 570 713 250 113 180 360 540 720 900
245 111 140 279 419 559 698 245 111 176 353 529 706 882
240 109 137 274 410 547 684 240 109 173 346 518 691 864
235 107 134 268 402 536 670 235 107 169 338 508 677 846
230 104 131 262 393 524 656 230 104 166 331 497 662 828
225 102 128 257 385 513 641 225 102 162 324 486 648 810
220 100 125 251 376 502 627 220 100 158 317 475 634 792
215 98 123 245 368 490 613 215 98 155 310 464 619 774
210 95 120 239 359 479 599 210 95 151 302 454 605 756
205 93 117 234 351 467 584 205 93 148 295 443 590 738
200 91 114 228 342 456 570 200 91 144 288 432 576 720
180 82 103 205 308 410 513 180 82 130 259 389 518 648
160 73 91 182 274 365 456 160 73 115 230 346 461 576
155 70 88 177 265 353 442 155 70 112 223 335 446 558
150 68 86 171 257 342 428 150 68 108 216 324 432 540
145 66 83 165 248 331 413 145 66 104 209 313 418 522

Table Copyright 2014 by Edofolks.com

IS IT BETTER TO RUN OR TO WALK TO BURN OFF MOST CALORIES?

This depends on your stamina and your weight. The goal of exercising is to lose or control calories; but if you goal is to lose 1 lb (0.45 kg) weekly, then you must burn 3,500 calories weekly. Walking is best for heavier people while running (jogging) is best for lighter people. A person over 220 lbs (100 kg) needs to walk 28 miles (44.8 km) weekly to lose 1 lb (0.45 kg) weekly, while a person below 180 lbs (82 kg) need to run or jog 28 miles (44.8 km) weekly according to Tables 1 and 2. For cardiovascular reasons, we recommend both walking and running at intervals in order to regulate heart rates and improve blood flow throughout the body.

WHAT IS THE BEST WALK & RUN STRATEGY TO BURN OFF THE MOST CALORIES?

Table 3 shows calories lost when you run half and walk half in each mile or km (preferably walk a tenth of a mile/km, then run a tenth of a mile/km repeatedly in order to have variation of heart rate).  Table 4 shows calories burned when you run or jog anywhere from 2.5 miles (4 km) to 4.5 miles (7.2 km) out of 5 miles (8.1 km) while you walk lesser miles/km. We encourage you to run at least 2.5 miles (4 km) in a 5 mile (8.1 km) exercise and NEVER walk above 2.5 miles (4 km).

We hope you increase your run miles/km and use the walk miles/km as intervals to catch your breath for the next run. Running 3.0 miles (4.8 km) and walking 2.0 miles (3.2 km) in a 5 miles (8.1 km) exercise at regular intervals is awesome - walk a tenth of a mile/km and run two tenths of a mile/km repeatedly. At 25 miles (40.5 km) a week, a 230 lbs (104 kg) person burns 3,795 calories while a 180 lbs (82 kg) person burns 2,970 calories. So it is best for a 180 lbs (82 kg) person to do 30 miles (48.6km) weekly in order to lose 3,564 calories. Remember that you must burn 3,500 calories to lose 1 lb (0.45 kg).
 

3    Calories burned (Walk 1/2 & Run 1/2) 4    Calories burned (Walk & Run 5 Miles)
    1.6 KM 3.2 KM 4.8 KM 6.4 KM 8.1 KM     R4.0K R4.8K R5.6K R6.4K R7.2K
Lbs KG 1 Mile 2 Miles 3 Miles 4 Miles 5 Miles Lbs KG R2.5M R3.0M R3.5M R4.0M R4.5M
250 113 161 323 484 645 806 250 113 806 825 844 863 881
245 111 158 316 474 632 790 245 111 790 809 827 845 864
240 109 155 310 464 619 774 240 109 774 792 810 828 846
235 107 152 303 455 606 758 235 107 758 776 793 811 828
230 104 148 297 445 593 742 230 104 742 759 776 794 811
225 102 145 290 435 581 726 225 102 726 743 759 776 793
220 100 142 284 426 568 710 220 100 710 726 743 759 776
215 98 139 277 416 555 693 215 98 693 710 726 742 758
210 95 135 271 406 542 677 210 95 677 693 709 725 740
205 93 132 264 397 529 661 205 93 661 677 692 707 723
200 91 129 258 387 516 645 200 91 645 660 675 690 705
180 82 116 232 348 464 581 180 82 581 594 608 621 635
160 73 103 206 310 413 516 160 73 516 528 540 552 564
155 70 100 200 300 400 500 155 70 500 512 523 535 546
150 68 97 194 290 387 484 150 68 484 495 506 518 529
145 66 94 187 281 374 468 145 66 468 479 489 500 511

Table Copyright 2014 by Edofolks.com

IS IT BETTER TO EAT LESS OR EXERCISE MORE TO BURN OFF CALORIES & LOSE WEIGHT?

In order to lose 3,500 calories a week to lose 1 lbs (0.45 kg) weekly, we must lose 500 calories daily. So it is most likely easier to reduce your food or eating calories by 500 calories daily than to try to walk and run 25 - 30 miles weekly (40.5 - 48.6 km). The best result is to combine distance coverage through exercise with reduction of food calories. Remember that 3 plums is just about 90 calories or two peaches is about 120 calories for breakfast. Also, a huge bowl (6 cups) of garden salad for lunch is between 66-90 calories; that is just about 200 calories for lunch and breakfast.
 

  Breakfast Lunch Dinner Exercise
Mon 3 Plums (2.5 oz) - 90 Cal Salad - 6 cups - 90 Cal Rice (1 cup) - 216 Cal 5 Miles / 8.1 km
Tue 2 Peaches (5.5 oz) - 120 cal Skinless Chicken Breast
- 260 Cal
Black Beans (1 cup) - 218 cal Stretching
Wed 1 Banana - 105 Cal Salad - 6 cups - 90 Cal Cereal & Milk (1 cup) - 200 Cal 5 Miles / 8.1 km
Thu 2 Yogurts - 120 cal Baked Fish (fillet) - 142 Cal Turkey Sandwich with mustard
- 350 Cal
5 Miles / 8.1 km
Fri 2 Plums & 1 Yogurt - 120 cal Salad - 6 cups - 90 Cal Rice (1 cup) - 216 Cal Stretching
Sat 3 Plums - 90 Cal Skinless Chicken - 270 Cal Black Beans (1 cup) - 218 cal 5 Miles / 8.1 km
Sun 2 Peaches - 120 cal Salad - 6 cups - 90 Cal Cereal & Milk (1 cup) - 200 Cal 5 Miles / 8.1 km

Consume about 1200 (women) & 1800 (men) calories daily (gender, height, weight, & metabolism are factors)
Table Copyright 2014 by Edofolks.com

You can then have a dinner of less than 800 calories about 2 hours before bedtime to bring your total daily calories to just about 1,000. A bowl of cereal with skim milk is about 150-200 calories and makes good dinners some days. Please watch out for multiple glasses of juice per day. Just 2 cups (a 16 oz glass) of juice is already over 220 empty calories that do not fill your stomach up. Please be wise and stay healthy!!! Remember, a healthy person is a wealthy person!!!