What should I log for a 45 minute walk?
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I hit sedentary at between 2500-3000 steps
By the time I hit 10,000 I have earned an additional 350-450 calories
Of course I eat them
It works
My cardio fitness and strength gains I get in the gym and I use my HRM. My fitbit I consider my general activity tracker and it adjusts my activity setting automatically
This is where I am too. I set mine to "lightly active" because I get between 10-15k steps six days a week. I don't get any exercise credit until I go over 5k steps, then I eat back about 75% of them. (I also swim 3 hours a week plus 3 hours of water aerobics and eat back about 25-50% of those calories, depending on how hungry I am)
And yes, it works:
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DeguelloTex wrote: »
Not as much as you would think. Same thing with walking vs running. If you walk a mile you will burn about 90% of the same calories as if you ran that mile. Running just gets you there faster. Time, on the other hand, makes a difference. Running for 30 minutes definitely burns more than walking for 30 minutes. Walking at 4 mph burns more than walking at 3 mph over the same period of time.
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The only excerise I can do is walking. I started 127 days ago by walking. In the beginning I only walked about 30 mins a few days a week. Now I am up to 60 mins or 3.75 miles, 5 times aweek. I have lost 27#!1
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"Walking is a different kind of animal. Increases in walking speed dramatically raise calorie burn per mile as well as per minute. Indeed, at about 12:30 per mile, walking hits a point where it burns about the same calories/mile as running. Walk faster than 12:30 and you will burn more calories/mile than running at 10:00 pace."DeguelloTex wrote: »
Not as much as you would think. Same thing with walking vs running. If you walk a mile you will burn about 90% of the same calories as if you ran that mile. Running just gets you there faster. Time, on the other hand, makes a difference. Running for 30 minutes definitely burns more than walking for 30 minutes. Walking at 4 mph burns more than walking at 3 mph over the same period of time.
http://www.runnersworld.com/weight-loss/running-v-walking-how-many-calories-will-you-burn
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DeguelloTex wrote: »
"Walking is a different kind of animal. Increases in walking speed dramatically raise calorie burn per mile as well as per minute. Indeed, at about 12:30 per mile, walking hits a point where it burns about the same calories/mile as running. Walk faster than 12:30 and you will burn more calories/mile than running at 10:00 pace."DeguelloTex wrote: »
Not as much as you would think. Same thing with walking vs running. If you walk a mile you will burn about 90% of the same calories as if you ran that mile. Running just gets you there faster. Time, on the other hand, makes a difference. Running for 30 minutes definitely burns more than walking for 30 minutes. Walking at 4 mph burns more than walking at 3 mph over the same period of time.
http://www.runnersworld.com/weight-loss/running-v-walking-how-many-calories-will-you-burn
"Actually, the difference in calories burned per mile or kilometer is very small, and there is no difference at higher walking speeds."
walking.about.com/od/calorie1/a/calorieswalkrun.htm
"Distance wise, a 160 pound person burns about 100 calories per mile walking or running. If you look at it on a calories-burned-per-hour basis, a person will burn more calories by running an hour rather than walking an hour. "
fitday.com/fitness-articles/fitness/walking-vs-running-which-one-is-best.html#b
etc, etc, etc.
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Obviously, running for an hour will burn more than waking for an hour. I don't know anyone who questions that.
Plenty of people question whether walking 2 miles an hour burns the same as walking 4+ miles per hour.
Apparently, there's even one study showing that, at least for the obese, walking more slowly burns more calories, apparently due to inertia and momentum involving the extra weight.
All the more reason I don't explicitly eat back any exercise calories. There's too much "it depends" to generalize.0 -
When I take my dog for a standard "walk" I give it about 100 calories for 1 mile. 200 calories for 2 miles. I gave myself some extra calories yesterday because while it was 2 miles, it was partly on rocky terrain with some small hills (hiking in the woods) as opposed to just walking on the flat road like I usually do. So for that I gave myself 225 calories. It took me a little over an hour, because the dog had to stop and go swimming, and chase chipmunks and ducks, and snuffle here and there, so while she did more miles than me (probably double lol), she slowed me down a lot.
The app however, (Map My Walk) wanted to tell me I did 450 calories. I never take the full amount.
I do not give myself credit for walking around in the grocery store shopping, or showing houses to people while I'm working, or walking around the house (unless I am doing "deliberate" extra walking up and down the stairs for exercise.)0 -
I'm an avid walker mostly because I have venous insufficiency and my doctor recommended I not run due to the stress on the circulatory system in my legs. I sneak in a little running 5-10-15 minutes at 5.0-5.5 mph but honestly when I'm power/race walking at 4.3 to 4.5 mph, I'm getting in a real good workout. My arms are pumping the whole time and the range of motion from hips to feet seems more dynamic than a 5.0 mph jog, IMHO.
I only log walking as exercise when I'm going at least 4.0 mph--enough to create a good cardio session.
My daily "steps" outside of exercise are just that and I don't count them as exercise--even if I'm walking a lot that day, such as at an outdoor festival or attending a convention.0 -
christinev297 wrote: »angelexperiment wrote: »Regardless I always log my walks and I do not eat back my calories. And I think walking is way underrated! The physical changes I see just from walking are phenomenal
Angel what kind of physical changes have you seen?
I've only been walking seriously for the last couple of weeks. I'm shiny and new and still excited by the whole walking as exercise thing :bigsmile:
Me toooooo! I can't wait till next month for my FitBit Charge HR. I've been using a stop watch and walk as fast as I can (almost run, but not), so I log it as 3.5 mph. I only just started eating back some of the calories, but with the FitBit I am hoping to be more accurate. I also started weight training (do my 4th session today in a week) and walking was the gateway to that and step aerobics! I feel "shiny and new" as well and my clothes are falling off.. I am excited about weighing next month! The endorphins are awesome and it seems the more walks I take throughout a day, the more stuff I want to do. It's an addictiton I am enjoying the hecka heck out of
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Well, this thread has just left me more confused than ever.0
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I count 80 calories a mile whether it's walking or running because I'm short. I adjust the speed to reflect that. A mile is a mile.0
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Well, still wondering if walking calories are as negligible or not. I've been trusting my Fitbit to give me a decent estimate of my TDEE, maybe I shouldn't.0
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Miles walked * body weight in pounds * 0.3 => calories burned walking
There's no compelling reason to eat back walking calories unless you're talking about 2+ hours of brisk walking, because it is such a low intensity exercise and doesn't draw on the internal batteries the way something like running does. But if you want to - go for it! :drinker:
Plus *so* *many* MFPers end up with such huge overestimates for walking calories that even eating back "only" 50% still ends up being more than they burned.
RUBBISH. And you're not the only one who propagates this sort of nonsense.
You're not factoring things in like speed and incline.
I'm really getting tired of seeing walking put down as barely burning anything when purposeful walking, done at a rate to elevate the heart rate for a sustained amount of time generates a nice enough calorie burn.
I don't log excessive amounts for my walks, but I've verified what I do burn with heart rate calculations using shapesense... and yes, I've gone the extra step to make sure I'm calculating a net burn.
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I've stopped trying to overthink it too much...I was starting to go nuts with that! LOL
I picked 1350 as my daily calorie goal....I am usually satisfied with that amount...sometimes I go close to 1500 but I try to stay between 1300 and 1400 NET as a general rule.
When I exercise - DELIBERATELY exercise - like take time away from what I would normally be doing (sitting on my @$$ watching TV or sitting here on the forums, lol) I add those calories to my day - but I only take about half of whatever the app or machine tells me - and I rarely eat them all back anyway. So if I "earn" 500 calories from exercise, I only log 250...and I may only eat 150-200 of them, depending.
Though some days I do go over, because dammit, I want that extra glass of wine, or I want a bowl of Lucky Charms while I watch Mad Men.
It's been working for me thus far - 22 lbs down since the end of January.
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^this is one reason why I've resisted getting a FitBit or anything like it...I have the weight machines, spin class, & the elliptical at the gym;, my own bike about to go on its maiden 2015 voyage in a couple hours; my energetic dog who needs exercise....I know I'm exercising, and doing a helluva lot more than I was this time last year, or even 4 months ago... and that's enough for me. 0
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Im in a wheelchair and have set my goals to sedentary. Obviously there is no walking at all for me! My cals are set at 1450 and atm I am steadily losing, with around 30 mins of yoga light weight lifting every other day, which I do add to my excercise. Im wondering as I get closer to my goal (way to go yet) will i need to not add in my excercise cals as the app considers a certain amount of activity usual?0
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christinev297 wrote: »GuitarJerry wrote: »So, what's the point of your post?
Maybe because some people foo foo tracking walking as actual exercise... And count it as normal everyday activity, so don't bother logging it as actual meaningful exercise???
That's how I read it anyway...
Honestly never seen it. So its a bit straw man. If you are doing intentional exercise beyond what you would normally do or as contained in the activity setting, then include it.
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If one INTENTIONALLY goes out to walk for a time limit, then it should be counted as exercise. You don't count walking to the bathroom, kitchen, to and fro from your chair at work as exercise. That's your NEAT.
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This ! Many people here like to log walking as exercise just because they walked their dog for three minutes .0 -
Well, still wondering if walking calories are as negligible or not. I've been trusting my Fitbit to give me a decent estimate of my TDEE, maybe I shouldn't.
I've had a Fitbit for nearly the entire 9 months I've been doing this and 3 months ago I reached goal. I did mainly walking. Even now I equal part walk and run. Example 4 miles out I run, then walk the 4 miles back.
Never stalled or anything. Consistently lost weight and maintenance has been a breeze.
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DeguelloTex wrote: »
It makes a difference in terms of calories/minute, sure, but not really in calories/distance.
When you get up to very high speed, the biomechanics change and the burn rate goes up, but very very few people are walking like that, it's a pretty unnatural gait. At that point you're better off doing a slow jog, anyway.
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mamapeach910 wrote: »You're not factoring things in like speed and incline.
Speed makes only a minor difference, and the assumption is a flat surface. For elevation changes, add 1 calorie for 100kg of body weight for every metre climbed. If walking on a treadmill, the first 2% of incline don't matter (and should always be there), as that only compensates for other inefficiences vs real-world walkingI don't log excessive amounts for my walks, but I've verified what I do burn with heart rate calculations using shapesense... and yes, I've gone the extra step to make sure I'm calculating a net burn.
The shapesense calculators are flat out wrong and should be completely avoided, as it typically gives a number 100% higher than actual.
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If I walk five miles at a pace that very marginally elevates my heart rate and five miles at a pace that greatly elevates it, I burn the same number of calories? I can see how the answer can be the same depending on the operative definitions of work and energy, but if calorie burn is related to heart rate, that certainly seems like a counterintuitive result.DeguelloTex wrote: »
It makes a difference in terms of calories/minute, sure, but not really in calories/distance.
When you get up to very high speed, the biomechanics change and the burn rate goes up, but very very few people are walking like that, it's a pretty unnatural gait. At that point you're better off doing a slow jog, anyway.
The three miles I walk while shopping at the mall certainly don't feel like the three miles I walk at a 13:30 pace, that's for sure.
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DeguelloTex wrote: »
If I walk five miles at a pace that very marginally elevates my heart rate and five miles at a pace that greatly elevates it, I burn the same number of calories? I can see how the answer can be the same depending on the operative definitions of work and energy, but if calorie burn is related to heart rate, that certainly seems like a counterintuitive result.DeguelloTex wrote: »
It makes a difference in terms of calories/minute, sure, but not really in calories/distance.
When you get up to very high speed, the biomechanics change and the burn rate goes up, but very very few people are walking like that, it's a pretty unnatural gait. At that point you're better off doing a slow jog, anyway.
Heart rate doesn't correlate with calorie burn, except under very specific conditions (and even then, not all that well). This is why people get into so much trouble with HRMs.
Lots of posts detailing this on MFP - I think there's even a sticky by poster Azdak at this point, which is a useful read.
EDIT: Some good reading in here... http://www.myfitnesspal.com/blog/Azdak
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Miles walked * body weight in pounds * 0.3 => calories burned walking
There's no compelling reason to eat back walking calories unless you're talking about 2+ hours of brisk walking, because it is such a low intensity exercise and doesn't draw on the internal batteries the way something like running does. But if you want to - go for it! :drinker:
Plus *so* *many* MFPers end up with such huge overestimates for walking calories that even eating back "only" 50% still ends up being more than they burned.
Interesting formula.
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LOL...reading through this post makes me feel like I'm wasting my time when I go out to intentionally walk for exercise. I usually take a 60 minute or so brisk walk, but apparently it doesn't count unless it's more than that. Okay...0
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_Terrapin_ wrote: »Miles walked * body weight in pounds * 0.3 => calories burned walking
There's no compelling reason to eat back walking calories unless you're talking about 2+ hours of brisk walking, because it is such a low intensity exercise and doesn't draw on the internal batteries the way something like running does. But if you want to - go for it! :drinker:
Plus *so* *many* MFPers end up with such huge overestimates for walking calories that even eating back "only" 50% still ends up being more than they burned.
Interesting formula.
A lot of people hate it, because the numbers are smaller than we'd all like. But the universe is what it is...
:drinker:
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Personally, if I go out on a walk on a mountain or to the countryside and I'm walking for hours then I log it. If I decide to just walk to town instead of taking my car (about 30 mins steady walk away) then I just take the 60 or so calories 'extra' that I might have earned as a hit and encompass it as part of my usual day.
Everybody does it differently. As a general rule I only really log cardio exercise that I accurately measure with my HRM but obviously this is just a habit I stick to and isn't overly necessary!0 -
_Terrapin_ wrote: »Miles walked * body weight in pounds * 0.3 => calories burned walking
There's no compelling reason to eat back walking calories unless you're talking about 2+ hours of brisk walking, because it is such a low intensity exercise and doesn't draw on the internal batteries the way something like running does. But if you want to - go for it! :drinker:
Plus *so* *many* MFPers end up with such huge overestimates for walking calories that even eating back "only" 50% still ends up being more than they burned.
Interesting formula.
A lot of people hate it, because the numbers are smaller than we'd all like. But the universe is what it is...
:drinker:
I'm looking at MFP at 3MPH 103, and 4 mph 117. While I think brian p. or heybales may give an explanation as to the difference I am a little surprised at the substantial gap.
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_Terrapin_ wrote: »_Terrapin_ wrote: »Miles walked * body weight in pounds * 0.3 => calories burned walking
There's no compelling reason to eat back walking calories unless you're talking about 2+ hours of brisk walking, because it is such a low intensity exercise and doesn't draw on the internal batteries the way something like running does. But if you want to - go for it! :drinker:
Plus *so* *many* MFPers end up with such huge overestimates for walking calories that even eating back "only" 50% still ends up being more than they burned.
Interesting formula.
A lot of people hate it, because the numbers are smaller than we'd all like. But the universe is what it is...
:drinker:
I'm looking at MFP at 3MPH 103, and 4 mph 117. While I think brian p. or heybales may give an explanation as to the difference I am a little surprised at the substantial gap.
14 calories is a substantial gap...?0
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