Looking back at my last 20 steps, I was standing beside me trying to catch my breath and let the blood return to my feet! Calories Burned Calculator no backpack, 1 mile up gentle incline hill: 20 lb backpack: 1 mile up medium incline hill: 20 lb backpack: 1 mile up steep incline hill: Warm up gently to make sure you dont injure yourself, Go hard uphill at a fast pace this drives your heart rate up, Maintain a steady state doesnt require as much effort but keeps you heart rate high, South Downs way, Hampshire to East Sussex, Aberglaslyn Gorge and Cwm Bychan, Snowdonia, Coast to coast, Cumbria to North Yorkshire, West Highland Way, Glasgow to the Highlands, Yorkshire Three Peaks Challenge, Yorkshire. The fastest times on record for reaching the top are in the 17-19 minutes range (unofficial record is under 17 minutes). Hawaii Drowning Statistics: Hawaiian Beaches Can Be Dangerous, Especially for Tourists. I easily take half a dozen breaks from here to the top. Here are three ways to improve your strength and endurance for longer, harder hikes. For a group of local hikers, though, going up once wasnt nearly enough. USA, Hawaii, Oahu, Diamond Head State Monument, start of hiking trial to the top of Diamond Head Crater, an extinct volcano. This constitutes a twenty-five-minute drive from Waikiki Beach. Koko Crater Railway Trail Information & More | Oahu Hawaii Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. KULIOUOU RIDGE TRAIL. Roundtrip: 2.4 km / 1.5 mi. Speed run at Koko Head! 453 Times! (11min. 51sec.) - YouTube 603. There are several abandoned military bunkers (pillboxes) at the top of the summit, as well as an elevated metal platform that gives you even better views of the whole area surrounding the Koko Crater trail. You'll win bragging rights for doing cardio at altitude. Do you have ready access to some good trekking paths? Going up to the top and down can burn an estimated 400 to 800 calories. To be fair, theres one short section where the railway becomes a bridge with an unnerving 10 foot drop below it, but you can go around this bridge if you want to, and most people do. KoKo Head Steps are extremely popular with hundreds of hikers climbing every day. You may wonder how many calories hiking burns, especially compared with other forms of exercise like walking or running. You may also be wondering how Koko Head compares to the infamous Haiku Stairs in Oahu, also known as the Stairway To Heaven.. There are 1,048 steps at Koko Crater Railway Trail. You will reach a small section of the sea but it still comes with a challenge, as it acts as a bridge with a 40-foot drop at the bottom. See 1242 photos and 82 tips from 4343 visitors to Koko Head Crater Trail. This article explores whether exercise really helps with weight loss. Many studies have been conducted to determine the number of calories expended while conducting certain activities. The trail begins behind the baseball field at Koko Head Park. See additional information. To lose a pound of weight you need to burn 3,500 calories more than you eat. Some of the pages on my travel blog contain affiliate links. How long does it take to hike Koko Crater Railway trailhead? In the years since then, the Koko Crater trail has become a very popular hike in Oahu Hawaii, and as many as 500 to 1,000 people climb it every day for the thrills, the views, and the free workout. There are 1,048 railroad ties to climb and then 30 feet to the lookout. For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week ofmoderate-intensity,or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. As you can see, running burns roughly double the calories as hiking per half an hour. The fitness benchmark for getting to the top of Koko Crater (elevation: 1,200 feet) is 20 minutes, which his clients aspire to. Thats an average of 68 deaths per yearand more than half of the deceased were tourists. How Many Calories Are You Burning at KoKo Head? Today the abandoned railroad is used as a hiking staircase to reach the old military bunker and ridgeline. Experience this 0.9-mile loop trail near Waimnalo, Oahu. Stationary bicycling, jogging, and swimming are . What should I bring with me on my hike to Koko Head? The Kalalau Trail in the Kalalau Valley is one of the most strenuous hiking trails on the island of Kauai in Hawaii. Save my name, email, and website in this browser for the next time I comment. Its just not worth the risk of getting hurt. The fitness benchmark for getting to the top of Koko Crater (elevation: 1,200 feet) is 20 minutes, which his clients aspire to. Most hikers summit Koko Crater within 30 minutes, but descending the trail may take longer depending on fatigue. Is hiking a good way to lose weight? Discover the thrilling underwater world of Tamil Nadu through scuba diving! Is hiking Koko Crater expensive? The entire trail is basically a set of stairs rising from the dwarf tram track to the crater and koko crater railway trail. Koko Head hike isnt as gnarly as the Stairway to Heaven, but the 1,048 steps up the steep, old railway track isnt exactly easy. Calories Burned from high difficulty rock ascends (for 60 minutes) = 10.72 x 60 = 643. Hiking And Walking Calories Burned Calculator - The Complete Tool One study found that outdoor mountain hiking led to greater improvements in mood, feelings of calmness, and anxiety than indoor treadmill walking (5). After taking some pictures at the arch, we walked down to the road at Halona Beach Cove and caught a bus home. Quick Answers to Top FAQ, How Many Miles is 12,000 Steps? You definitely want to give yourself some extra time to rest, explore and do all of these things. The first time you do the Koko Crater trail feels like a total slog, but each subsequent climb gets shorter and easier. Choosing a trail with a higher grade increases the number of calories burned per hour. The Koko Crater Trail will take you 30 minutes to 1 hr to reach the top. Its a great view, and youll no doubt want to stay awhile to relax and take pictures! How much is the rent for a Koko Crater Railway Trail? The trail is only a mile long, but the stairs can be challenging, depending on your fitness ability. Every subsequent climb up, the goal is to go faster. The entrance and parking for this hike are FREE at the time of writing, and you dont need to book anything in advance. Puu Piei Trail. You can get an idea of how different grades feel by gradually raising the incline on a treadmill. It takes an average of 1 hour 15 minutes to accomplish this trip, which is rated difficult. Its definitely not suitable for kids or older folks though. Hikes in Hawaii are different from mainland hikes. Key points on the trail and distance between each: Trailhead elevation: 7,260 feet (2,213 m), Trailhead elevation: 6,860 feet (2,093 m), These are ten of the best places to go hiking in the UK, Noom helps you adopt healthy habits so you can lose weight and keep it off. Once you reach the Hawaii Kai Shopping Center, turn left on Lunalilo Home Rd. running burns roughly double the calories, How to Get Better at Hiking Before You Hit the Trail, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Does Exercise Help You Lose Weight? Be sure to give yourself time to rest and rehydrate at the top before beginning your descent. Look up the distance of your route then use thehiking calculatorto input your own details for the route youre going to take to see how many calories you will burn hiking the Grand Canyon. If you have a pair of gloves on hand to protect yourself, it would be better to go out and play in some places. In either case, hiking or walking at an incline may likewise help build lower body strength, which is particularly important for maintaining mobility and avoiding injuries as you age (7, 8, 9). Specific calorie expenditures vary widely depending on the exercise, intensity level and individual characteristics such as weight. Koko Head Hike Distance The total distance of Koko Head Hike is just . Get ready Bring water, sunscreen, good hiking shoes, hats, and sunglasses. Additional health benefits are gained by engaging in physical activity beyond this amount.. How Many Calories Are Burned Walking Per Mile? - Verywell Fit The Koko Head sunrise is at least as popular as sunset, and the views of Oahu island are just as stellar. Koko Crater Railway Trail is a dramatic ocean & city view travel spot famous for its steep hike up of vertical climb at 1,000 feet above an abandoned railroad track on Koko Crater, Honolulu in the United States. Calories per hour: 375. steep hike up of vertical climb at 1,000 feet above an abandoned railroad track on Koko Crater. Koko Head, cape and landmark, Honolulu county, on the southeastern coast of Oahu island, Hawaii, U.S. Affect of backpack weight on calories burned when hiking. Still, if you dont have access to trails, walking steep sidewalks may be comparable to hiking. The trailhead is near the northern end of Koko Head Park Road, and neighboring Goeas Baseball Field has free parking. Elevation: 240 ft. DIAMOND HEAD SUMMIT TRAIL. The views of Diamond Head Crater and Hanauma Bay are great. Between 2008 and 2017, 682 people drowned in Hawaiis oceans. Other reviews show similar results, suggesting that exercising outdoors in natural settings may lead to greater improvements in mental health than indoor physical activity (5, 6). The average person takes 2,000 steps per mile, however your actual steps per mile will vary based on various factors, the most important of which being your height. A 150-pound person burns about 10 more calories per mile when walking up a hill. The Surprising Truth, Why Spending Just Two Hours a Week in Nature Is Good for You. So, if you're a 150-pound (68 kg) person hiking for 1 hour, you can expect to burn around 408 calories (6*68*1 . You earned it, so you can probably enjoy it! And you can hike up Koko Crater. Repeat as necessary. With 1,048 steps to the top, the trail follows the steep hill that . Do you need hiking shoes for Koko Head? | Hiker Rest Stop koko crater railway trail 4pm should be a good time even if you take an hour and a half to get to the top. The number of calories burned walking or running depends on your body weight and speed. This steep climb consists of 1,000+ steps along an abandoned railroad track that runs to the top of Koko Crater. At this point, you might even see some tired people climbing up the stairs on all fours, or scooting slowly on their butts as they go back down. Calories per mile: 94. Koko is also better for seeing the sunrise or sunset. A 150 lb person, should not have a backpack bigger than 30 lbs. Familiarity helps a lot here. Phi Phi Islands in Thailand | Hotels | Tours | Resorts, Santorini Island in Greece Santorini Greek Islands Travel, Makena Beach Maui Snorkeling | Resort | Golf Club, Maui Island in Hawaii for Unforgettable Tourist Experience, Honolulu Travel Guide for the Adventurous Tourists, Things to Know Before Hiking Diamond Head, Hanauma Bay of Hawaii with Snorkeling Hours, Iolani Palace Hawaii Honolulu History Tour, Manoa Falls Trail Hike Adventure for the Brave, 16 Benefits of Travel Credit Cards One Should Know About, 12 Awesome Tips On How To Heal Your Mind From Anxiety, 8 Tips to Instantly Identify A Free Cruise Scam, How to Shop for Cruises Cheap and Quick? How Long Does It Take To Hike To Top Of Koko Head Trail hiking may offer additional benefits that you cant experience from walking on a treadmill. For a group of local hikers, though, going up once wasnt nearly enough. Depending on your speed, the Koko Head trail can take anywhere from 15 minutes running, to a slower climb of 90 minutes to hike to the top. Still, this hike is no joke. The more intense the hike (steep, fast), the higher the number you should use. All rights reserved. This Is How Many Calories You Burn on a Hilly Hike Hard hike that will burn your caves for the next few days, and it has one of the best lookout views on Island. It was then used as an air force station by the U.S. Air Force starting in 1947, but with advances in technology it eventually became obsolete for tracking aircraft. It's not easy, but the view is awesome! All the same, setting the incline of a treadmill to 5% or higher may approximate a rigorous hike. Hiking the stairs is technically illegal. The weight of your backpack makes a big difference. The dusty trail and slick metal ties can also be slippery. Koko Head to remain closed during renovation project, only open to Climb the old military bunker, and there are some amazing panoramic views from Diamond Head to Makapus PT worth the payoff! Already $ 10,000 has raised $ 7500. Spend your time enjoying great hits or great times for a workout (use a weight vest, workout gear, elevation masks, or run to increase difficulty). Parking is free. The Koko Crater Trail is open to the public 24 hours a day and takes around an hour to trek. Dont forget to check out my other Oahu hiking guides and my complete list of the best things to do in Oahu Hawaii! In general, hiking burns more calories than walking because it utilizes steeper paths. This is to give you an idea of the relative calorie burn of various activities for a person who weighs 160 pounds (73 kilograms). Honolulu firefighers responded to a hiker in distress Christmas morning at the Koko Head trail. According to estimates, a 160-pound adult burns between 430 and 440 calories per hour of hiking. Overall, theyre both great hikes if you have time! 9. The Koko Head hike is about 1.6 miles roundtrip (2.6 km) if you start from the main parking lot. (President Obama is known to hike here when he visits home). If you were to spend those 2 hours doing a hilly hike, while carrying a 30 lb backpack, youd burn around 1,120 calories. the range is from 20 minutes (cross fit level) to an hour fifteen minutes for those that stop to take a break every 20 steps. Going up and down can burn an estimated 400 to 800 calories. Come join us at Koko Head, also known as Koko Crater trail, one of the hardest hikes in Oahu. Start climbing. Seriously. Print/PDF map. The table below compares the calories burned per 30 minutes of either hiking at a shallow grade of 15% assuming a moderate pace of 2.93.5 mph (4.75.6 kph) with running on flat ground at the average paces for women and men mentioned above (4). Hikers and trail runners take on Koko Head trail on Sunday, Dec. 16, 2012, in Honolulu. Bora Bora Island Where is Bora Bora Island on Map? Going up once wasnt quite enough for a bunch of local hikers. Every subsequent climb up, the goal is to go faster. The table below compares the calories burned per hour either hiking at a shallow grade of 15% assuming a moderate pace of 2.93.5 mph (4.75.6 kph) with walking on flat ground at an average pace of 3 mph (4.8 kph) or a brisk pace of 4.0 mph (6.4 kph) (1). 360 degrees from the top, and it will give you a work out alright! Let's say you went for a whole day trip and were biking for 7 hours straight. Most of the stairs on the KoKo Crater Trail are longer and taller than a standard 7-inch stair riser. And if you . If you goal is to lose weight, a cross terrain hike will beat a walk around the block every day. But there are a few large flat rocky shelves where you can sit, rest your legs and watch. It has about 3 times as much elevation gain and takes at least 3 times as long to climb. Calories Burned Hiking/Backpacking | Calculator & Formula Height gain is about 1000 feet. The fitness benchmark for getting to the top of Koko Crater (elevation: 1,200 feet) is 20 minutes, which his clients aspire to. How many calories were you able to burn when ascending to Koko Head? What varies in each example is the persons weight, the weight of the backpack and the hill incline. So if you enjoy hiking and want to lose weight, carry on reading. Like walking, running tends to occur on mostly flat terrain. Koko Head trail hike is also known as Koko Head Stairs, Koko Crater Stairs, or just Koko Head. The Stairway To Heaven also has much more epic views than Koko Head, but sadly its closed and illegal for the public to climb, even though the stairs are arguably in better shape! Koko Head is also plenty steep. There are a total of 1,050 steps from the bottom to the top of the ridge. The most important part of choosing any exercise routine for weight loss is making sure its something you can happily repeat routinely. A good rules of thumb is that 180-pound person will burn about 100 calories when walking one mile and a 120-pound person will burn 65 calories walking one mile. The calories you burn hiking depends on your weight, the steepness of the terrain, and the duration of your excursion, as well as other factors like the weight of your backpack and temperature. Plan on probably at least 30 minutes to reach the top, and then almost the same amount of time to go back down. How Long Does It Take To Hike Koko Crater Trail? Heavier pack, more calories. Calories Burned Calculator For this entire hike, youll be climbing a steep set of railway ties (stairs) going up the side of an extinct volcanic mountain known as Koko Crater. Your email address will not be published. It's also a popular trail, so you will likely see many people. Ill share more details on the Koko Crater Rim trail later in this guide. Thus, a hikes total calories burned may be comparable to or even higher than a runs. The same person with a 20lb backpack on hiking at for 60 mins at speed of 3 miles and up up and down hills of 4% incline will burn: 464 calories. Its a long, arduous climb that will wreak havoc on your legs! His clients strive to reach the summit of Koko Crater (elevation: 1,200 feet) in 20 minutes, which is the fitness standard. Give yourself one more hour to rest before you start your rise. It makes it unpleasant and a lot harder. 7 miles to the top. Bring more water than you think youll need. When it comes to visiting the Hawaiian capital of Honolulu, hiking the Koko Crater Trail, also known as the Koko Head Stairs, has become a regular tradition for tourists. Every subsequent climb up, the goal is to go faster. You can expect to drop at least a pound of fat every week. Roundtrip: 3.2 km / 2 mi. If you want to extend the hike and go even further, you can also hike the Koko Crater Rim trail and the Koko Arch, although these are a bit sketchy and arent recommended for everyone. Other factors that influence the number of calories burned include the weight of your backpack, temperature, and your age and sex (2). Use the calories burned hiking calculator above to get an estimate of your calorie burn. If course its also possible to go faster if youre super fit, and Ive heard of people running to the top of the Koko Stairs in less than 10 minutes. Elevation gain: 1200ft/m. The trail heads up 990ft at a very steep incline, and the views at the Koko Head Crater summit are 1208ft above sea level. If you are unfamiliar with this hiking trail and area, consider proceeding with a guide who will not only pick you up from your hotel, as well as show you points of interest, provide useful tips, and talk about history. Warning sign at the Koko Crater railway trailhead. Your program is customized to your goals and fitness needs. Of those, 21 were in Maui waters. How Many Calories Does Hiking Burn? - Backpacker's Pantry In general, hiking burns fewer calories than running but more than walking. Koko Head Trail - Everything you need to know! - Denny & Nikki Even so, if youre up for the challenge then its a great way to do three hikes in one! Getting out on a mountain trail or some local countryside for ahikeis a great free way of burning those calories. Take a look at all of the steps! KOKO HEAD HIKE Sunset Vibes (Hiking/Networking) The fitness criteria for climbing to the top of the Koko crater (height: 1,200 feet) is 20 minutes, which is what his clients aspire to. 600. There are three steps to the top of Koko Head: the first is finding the top, the second is climbing it, and the third is getting down. Hiking the Koko Head Stairs in Hawaii - TripSavvy The slower approach will allow you to enjoy the beautiful . Calories Burned Walking and Hiking Trails - Teal Gecko Hiking The intensity varies based on the ruggedness of the terrain, as well as other factors like temperature and weather. How long does it take to grow a KoKo head? You cant hike up Koko Head. Healthline Media does not provide medical advice, diagnosis, or treatment. The rent is steep and steep. There are 1,048 railroad ties to climb and then 30 feet to the lookout. The trailhead is located near the northern end of Koko Head Park Road, and complimentary parking is available in the Goeas Baseball Field parking lot. Running is the winner for most calories burned per hour. The same person with a 20lb backpack on hiking at for 60 mins at speed of 3 miles and up up and down hills of 4% incline will burn: 464 calories. City officials say the work will require use of a helicopter for which Koko Head District Park and Koko Crater Tramway will be closed. We recommend to hike the trail in the morning, as there is limited shade on the trail. How many calories do you burn hiking Koko Head? The path at Diamond Head is in much better condition than the Koko stairs, so its definitely more suitable for kids and older people. Waimea Falls Park. The Ultimate Backpacking Calorie Estimator - Outside Online Give yourself another hour to relax up top before starting your descent. You will need some patience after the halfway mark, as you will find yourself taking more breaks. Diving in to the unknown? How many calories burned hiking Koko Head? Brisk walking is an example of moderate-intensity physical activity. I run up here 3 times a week, but before I explain why, here a. If any section of this hike deserves to be nicknamed the Koko Head stairs of doom, it would be this dizzying final section of the trail. Dont miss this amazing trail (1,050 stairs are listed on the walk). I do not recommend exploring it! The views at the summits are different, but great on both hikes . Its also possible to get to Koko Head by bus, although that involves 15 minutes of extra walking since the closest bus stops are about 1/2 mile from the Koko Head entrance. Climbing the 1,048 steps of the Koko Crater Stairs merely once is tough for many of us. Yes, Koko Head is open! Home Travel Quick Answer: How Long Does It Take To Hike Koko Head Trail. Even if it takes an hour and a half to reach the summit, 4 p.m. should be enough. But getting there is way more difficult than it looks. A No-Nonsense Breakdown, Quick Start Walking Program For Beginners, How Many Miles is 17,000 Steps? Hiking is an ideal way to burn extra calories and lose weight. The highest impacting factors for calorie burn are: A 150 pound person with no backpack hiking for 60 mins at 2.5 miles per hour cross country will burn: 351 calories. What to consider at Koko Crater Railway Trail? Elevation: 800 ft. MAKAPUU POINT LIGHTHOUSE TRAIL. To avoid the heat of the afternoon, go early in the morning or afternoon. Perhaps the most obvious factor in determining your energy expenditure is how far you walk. Being able to see both Hanauma Bay and Port Lock Peninsula is quite spectacular! Elevation: 560 ft. MANOA FALLS TRAIL. "It's pretty straightforward - just walk to the top. The Haiku Stairs, also known as Stairway to Heaven in Oahu, make for one of the most popular, exciting, and controversial hikes in all of Hawaii. Lets all do our part to hike the Koko Head stairs safely and responsibly so we can continue to enjoy this trail for many years to come! But keep in mind that your leg muscles will be a bit worn out, which will make the journey a bit more dangerous. Every subsequent climb up, the goal is to go faster.
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