How many calories can be burned by mountain climbing

Climbing mountains can burn 400-700 calories per hour, which is influenced by factors such as body weight, slope, speed, and weight.

1. Weight effect:

The larger the weight, the more calories are burned. A 60 kilogram adult climbing at a moderate speed consumes about 450 calories per hour, while an 80 kilogram person can consume over 600 calories under the same conditions. People with higher basal metabolic rates have more significant energy expenditure under the same exercise intensity.

2. Slope difference:

A 15 degree slope consumes 50% more heat than a flat road, while a 30 degree steep slope can consume twice as much heat as a flat road. The common footpath slope in Xiangshan Park is about 20 degrees, which is equivalent to consuming an additional 300 calories per hour. For every 5 degrees increase in slope, the energy efficiency increases by about 15%.

3. Speed adjustment:

A medium speed climb with a speed of 5 kilometers per hour consumes 30% more heat than a slow speed climb with a speed of 3 kilometers per hour. Using intermittent variable speed climbing, such as brisk walking for 5 minutes followed by slow walking for 2 minutes, can increase calorie burning efficiency by an additional 10-15%.

4. Load variable:

Carrying a 10kg backpack can increase calorie consumption by 20%. When professional mountaineers engage in high-altitude training, climbing with a load of 15 kilograms can consume an additional 200-300 calories per hour. But for the general weight loss population, it is recommended to carry no more than 10% of their body weight.

5. Environmental factors:

For every 300 meters increase in altitude, energy consumption increases by 5%, and walking against the wind increases heat consumption by 10-15%. In the high temperature environment of summer, due to the need for sweating and heat dissipation, exercising of the same intensity can consume 8-12% more calories than in spring and autumn.

It is recommended to combine heart rate monitoring equipment to accurately calculate personal consumption. When climbing, maintaining a heart rate in the 60-70% range of the maximum heart rate can achieve the best fat burning effect. Engaging in mountain climbing exercises 3-4 times a week for at least 45 minutes each time, combined with protein supplementation and sufficient sleep, can lead to a weight loss of 4-6 kilograms in three months. Be sure to choose non slip hiking shoes and bring enough water to avoid high-intensity hiking training in extreme weather conditions. Timely leg stretching after mountaineering, combined with low impact exercises such as swimming, can prevent knee joint injuries.