Walking is one of the low-impact exercises that help burn calories, especially when they are long. And 4 kilometers walk is no joke, whether on the treadmill or outdoors.
However, you will need to understand how long it takes to walk four kilometers at a time for the sake of planning.
Usually, it takes approximately 10 minutes to walk one kilometer for a healthy person, man or woman. At this duration, one would be on an average and constant walking speed.Fairly, with this moderate speed, one would thus take 40 minutes to walk 4 km.
4 Km: Average Walking Times by Age and Gender
As mentioned earlier, walking 4 km for 40 minutes is the average duration. However, the exact individual walking duration varies depending on age, gender, disease state, and general body fitness. Sometimes height will also contribute to the speed due to the step distance.
Basically, men and women walk faster in their younger years compared to their older years. However, it is interesting to note that people tend to walk faster in their 30s and even 40s compared to their speed in their 20s. Sadly, there is no reason yet attached to this irony.
How long it takes to walk 4 km: Men
How long it takes to walk 4 km: Women
How Long Does It Take to Walk 4 KM on a Treadmill?
Surprisingly, it takes the same amount of time to walk on a treadmill as one would outdoors; all other factors held constant. But this is never the case, right? You will always encounter blocks and challenges outdoors that slow you instead of the cooler environment on the treadmill. Also, walking on the treadmill has the same benefits as walking outdoors.
So, let’s cut the chase; it takes 40 minutes to walk 4 KM on a treadmill at moderate incline and speed. On average, it takes 10 minutes to walk 1 km, which translates to 40 minutes for 4 km when walking at a constant pace.
It also depends on treadmill speed, let’s see the 4 km walking time on treadmill speed base
How Many Steps in 4km Walk? (Men and Women Combined)
On average, there are roughly 5632 steps used in walking 4km on a serious walk. However, if it is a brisk walk, the number of steps drops to 4836 steps over four km.
Usually, men walk some seconds faster than women under the same physiological and environmental conditions. For example, men between 30 and 40 years walk at a speed of 3.2 mph, while women in the same age group walk at an average speed of 3 mph.
However, the longer distance by men is mostly attributed to the longer distance covered in individual steps, as opposed to the general number of steps.
How Many Calories Are Burned Walking 4 km?
On average, the average person burns between 190 and 320 calories from a 4km walk. Therefore, one would burn between 950 and 1500 calories walking 4km for 5 days a week.
Consequently, an individual should shed 0.33 pounds (0.15 kg) to 0.5 pounds (0.22 kg) of body fat every week with no diet change. Thus, with a diet change combination, the body fat burned will have a greater impact.
Other than the distance you cover walking in a day; body weight plays a role in burning calories. In this case, heavier individuals shed more calories than lighter individuals.
If your weight is 100 pounds (45KG):
If your weight is 130 pounds (59KG):
If your weight is 160 pounds (73KG):
If your weight is 190 pounds (86KG):
If your weight is 220 pounds (100KG):
If your weight is 250 pounds (113KG):
If your weight is 280 pounds (127KG):
If your weight is 310 pounds (140KG):
Is Walking 4 KM a Day Enough?
Walking 4 km a day is enough to keep you healthy and fit. After all, walking is a low-intensity cardio exercise, which keeps the heart rate high and blood flows impressively.
Besides, walking 4km a day is the most effective yet healthy form of exercise for people looking for low-intensity exercises. It helps with injury recovery and keeps the body active.
Physically, the walk will also help maintain average body weight and even lose weight over a long period.
However, walking cannot be considered a weight-loss exercise. Unless you incorporate a diet plan, you would have to run or get a more intense workout for weight loss.
Can You Lose Weight by Walking 4km a Day?
Yes, you can lose weight by walking 4km a day. 4 km a day burns approximately 250- 300 calories a day. However, you lose minimal weight walking, given that the exercise is low-impact. For example, you would lose at most half a pound in a whole week from walking 4 km a day for 5 days.
How long does it take to walk four km? It will take 40 minutes to walk 4km; all other factors are held constant. The walk is suitable for overall health and fitness and is also among the best choices for 4K walk training.
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Will walking 4 km a day help lose weight?
Walking for about three miles per hour (4.8 km) or walking for 80 minutes and covering four miles will definitely help you burn about 950 calories a day. Even though walking is less intense, by covering the same area each day, walking will ultimately help you lose more weight.
How many km should I walk a day to lose weight?
How Long Should You Walk Each Day? Aim to walk continuously for 30 – 60 minutes most days of the week to lose weight walking. If you walk at a brisk pace for 30 minutes, you'll cover a distance of about 1½ to 2 miles (2.5 to 3.3 kilometers).
How many km should I walk a day to lose 1 kg?
He further explained: “For someone who maintains a stable weight, but wants to lose one kilogram per week without making any changes to their diet, they would have to walk 10kms per day for seven days to lose 1kg of fat.”
How many km to walk to lose 5 kg?
How to walk off 5 kg.