Berapa Banyak Kalori yang Dibakar dengan Jalan Kaki?

Berapa Banyak Kalori yang Dibakar dengan Jalan Kaki?
Ilustrasi jalan kaki. Credits: Freepik

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Jalan kaki sering dikampanyekan sebagai salah satu olahraga terbaik yang paling mudah diakses dan bisa dilakukan siapa saja dari berbagai usia. Hanya dengan jalan kaki 30 menit setiap hari, Anda dapat memetik banyak manfaat kesehatan seperti kesehatan kardiovaskular, menguatkan otot, mengurangi lemak tubuh, dan meningkatkan kekuatan otot.

Rutin jalan kaki 30 menit setiap hari juga dapat menurunkan risiko berkembangnya penyakit kronis seperti penyakit jantung, diabetes tipe 2, osteoporosis serta kanker. Olahraga ini, bahkan dikatakan sebagai bentuk olahraga terbaik bagi Anda yang kelebihan berat badan dan obesitas karena meminimalkan risiko cedera.

 

Berapa Banyak Kalori yang Dibakar dengan Jalan Kaki

Jumlah kalori yang dibakar saat berjalan kaki sangat bervariasi. Ini dipengaruhi oleh banyak faktor seperti berat badan, kecepatan berjalan, jarak, usia, dan jenis medan.

Berat badan

Orang dengan berat badan berlebih atau obesitas dapat membakar kalori yang lebih besar saat berjalan dengan kecepatan dan jarak yang sama, dibandingkan dengan orang berberat badan lebih rendah.

Ini disebabkan oleh beberapa hal seperti peningkatan metabolisme basal pada orang dengan berat badan lebih, lebih banyaknya massa tubuh yang digerakkan, tekanan sendi dan otot yang lebih besar, serta berat badan ekstra yang menyebabkan tubuh harus bekerja lebih keras.

Usia

Metabolisme cenderung menurun seiring bertambahnya usia sehingga orang yang lebih tua mungkin membakar lebih sedikit kalori dibandingkan dengan orang yang lebih muda pada aktivitas yang sama.

Kecepatan berjalan

Jumlah kalori yang dibakar bisa berbeda jika kecepatan berjalan meningkat atau menurun. Makin cepat Anda berjalan, makin banyak pula kalori yang dibakar.

Baca Juga: Jalan Kaki Seperti Apa Untuk Menurunkan Berat Badan?

Jarak yang ditempuh

Makin jauh jarak yang ditempuh, makin banyak pula kalori yang dibakar. Perhitungan kalori biasanya dilakukan per kilometer.

Jenis medan

Berjalan di medan dengan permukaan datar membakar lebih sedikit kalori dibandingkan dengan medan yang lebih menantang seperti harus menanjak.

 

Menghitung Kalori yang Dibakar Menggunakan Step Tracker

Dengan menggunakan step tracker atau pedometer, Anda dapat memperkirakan jumlah kalori yang dibakar saat berjalan. Step tracker biasanya menggunakan data jumlah langkah, jarak tempuh, berat badan dan kecepatan saat menghitung kalori yang terbakar. Ini menjadi cara yang efektif dalam mengetahui pembakaran kalori tubuh secara personal.

Untuk mengoptimalkan penggunaan step tracker, ada beberapa hal yang perlu dilakukan:

  • Memasukkan data seperti informasi berat badan, tinggi badan, usia, dan jenis kelamin dengan benar
  • Memasukkan panjang langkah manual untuk meningkatkan akurasi
  • Menggunakan step tracker sepanjang hari untuk mendapatkan gambaran lengkap aktivitas fisik harian
  • Menghubungkan dengan aplikasi kesehatan untuk mendapatkan laporan lebih rinci tentang aktivitas dan pembakaran kalori

Baca Juga: 5 Hal yang Perlu Dipertimbangkan Sebelum Mencoba Defisit Kalori

 

Jalan kaki memang bentuk olahraga yang efektif dan mudah dilakukan. Untuk mendapatkan manfaat kesehatan yang optimal, direkomendasikan untuk berjalan setidaknya 7.000-10.000 langkah per hari. Apabila Anda memiliki kondisi kesehatan tertentu dan ingin memulai olahraga jalan kaki, ada baiknya untuk berkonsultasi terlebih dahulu dengan dokter.

Anda bisa memanfaatkan layanan konsultasi kesehatan dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Selasa, 25 Juni 2024 | 04:50
Tags : jalan kaki kalori hitung kalori jalan kaki menanjak

Laura Schober (2023). How Many Calories Do You Burn By Walking?. Available from: https://www.health.com/calories-burned-walking-8349175 

Harvard Medical School (2023). 5 surprising benefits of walking. Available from: https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking 

Better Health Channel. Walking for good health. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health#about-walking 

Sutter Health. 4 Benefits of Fitness Trackers. Available from: https://www.sutterhealth.org/health/fitness/4-health-benefits-of-fitness-trackers 

Christine Byrne (2023). 6 Factors That Can Affect How Many Calories You Burn. Available from: https://www.everydayhealth.com/fitness/factors-that-can-affect-how-many-calories-you-burn/ 

Richard Weil, MEd, CDE (2022). Pedometers. Available from: https://www.medicinenet.com/pedometers/article.htm 

Jennifer Huizen (2023). How many steps should people take per day?. Available from: https://www.medicalnewstoday.com/articles/how-many-steps-should-you-take-a-day#by-sex 

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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Backtrace
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
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      Backtrace
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      Backtrace
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      Backtrace
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