The questioned was posed
‘How many calories do be burn when walking’
Answer:
@ 4kmh Young mail weighing 70kg
With a light rucksack <7kg
Flat/Downhill
3.7 kilocalories per min.
Up hill
9.7 kilocalories per min.
This is in addition to your usual daily calorie intake requirement
Age 15-18 19-50
Male 2,755 2,550
Female 2,110 1,940
This Sat. Walk
703m climb
703m /10 = 70 mins (it takes an additional 1min to climb 10m)
71 mins x (9.7-3.7) Cal. = 426 Calories (needed to take away the normal flat walk calorie intake as this in included in the distance below)
Distance
21k \ 4kmh = 5.25 hours (315 mins)
315 mins x 3.7 cal. = 1165 cal.
Calorie requirement for Sat. for a Girl
426 + 1165 + 2,110 = 3,701 kilocalories
This would be taken over Breakfast, snacks, lunch & Dinner
How might you take this: (camp rations)
Breakfast:
porridge 1/2 cup = 400 cal.
Lunch:
Fruit cake 490 cal.
Dried banana 180 cal.
Cereal bar x2 1,000 cal. (extra bar for a Boy)
Oatcake 450 cal.
Evening meal:
2 Sausages 270 cal.
2 scoops of mashed potatoes 320 cal.
beans 60 cal.
Hot choc drink 270 cal.
Instant pudding 280
Complex carbohydrates are the fuel for sport:
Basically grain & pasta products & the less processed they are the better.
Some protein also helps slow further the breakdown of this food.
Sugar is released too quickly, that includes chocolate, but it does boost your moral & that’s important.
We are looking for slow energy release foods.
Last Updated: Tue 20-Dec-2011 11:22 AM