Calories Burned Nordic Walking
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About nordic walking
Nordic walking at 3.6 to 4.4 mph is 5.3 METs, which is 186 calories in half an hour for a 155 lb walker and 373 in an hour. The poles are the whole difference. Pushing back through the lats and triceps recruits an upper body that an ordinary walk leaves idle, and it spreads the load off the knees onto two more points of contact. Point the same walker uphill and the Compendium rates it 8.8, or 619 calories an hour, which is more than a five mile per hour jog.
Calories Burned by Body Weight
Calories burned per 30 minutes of nordic walking at moderate intensity (MET 5.3)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 144 cal |
| 140 lbs (64 kg) | 168 cal |
| 155 lbs (70 kg)Reference | 186 cal |
| 170 lbs (77 kg) | 204 cal |
| 185 lbs (84 kg) | 222 cal |
| 200 lbs (91 kg) | 240 cal |
| 220 lbs (100 kg) | 264 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 93 cal |
| 30 minutesReference | 186 cal |
| 45 minutes | 279 cal |
| 60 minutes | 373 cal |
| 90 minutes | 559 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of nordic walking burns enough calories to offset:
Based on 186 calories burned (30 min at 155 lbs)
Tips for Nordic Walking
- Plant the pole behind your front foot and push back past your hip, planting it ahead turns the pole into a brake
- Open the hand at the end of each push and let the strap take the pole, gripping all session tightens the forearms for nothing
- Set the poles so your elbow is at about 90 degrees when the tip is on the ground, most people buy them too long
- Swap the rubber paws for the metal tips on dirt and gravel, the paws slip and you lose the push
- Let the opposite arm and leg swing together, the moment they sync up on the same side the rhythm falls apart