How Many Calories Are Burned Per Workout?
If you do not care how your reflection looks in the mirror, how a new dress or pantsuit is sitting on you, then most likely you are interested not only in proper nutrition but also inappropriate training, which combined with the first, will lead you to the desired The result is much faster.
To lose weight, you need to eat with Calorie Deficit and train, and to gain muscle mass, you need to eat with Calorie Deficit and also train, that is, it turns out that you need to teach anyway, whatever goals you set for yourself. Therefore, I want to devote today’s article entirely to the training process and everything connected with it. I will answer in detail these popular questions: how many calories are burned during jumping rope, how many calories are burned during training in the gym, how many calories are burned during training by HIIT, Tabata, etc. These questions concern everyone so much that I would classify them as the most frequently asked questions in general on the topic of fitness and sport. But it is essential to know how many calories are burned per hour of running or strength training at home, taking into account your weight. I emphasized the phrase “taking into account your weight” is not casual, since the burning of calories is not one figure for all, but an individual value for each organism. A woman weighing 100 kg and a girl weighing 60 kg will spend a completely different number of calories, performing an intense workout with their body weight for 15 minutes. And these values, believe me, will be very different from each other. That is why I decided to shed light on this dark topic, and tell you how many calories are burned during one or another type of training, in particular, home training (according to your numerous requests).
But before going directly to the consideration of energy consumption during exercise, you need to know something else, namely what the total daily energy expenditure of a person consists of.
Apart from the fact that you are actively engaged in fitness (I suppose that you are doing just that), you first of all breathe, spend energy on digesting food, your heart pumps blood, anabolism, and catabolism occur every second inside your cells, etc. All these processes belong to unregulated daily energy consumption, i.e., costs that are not dependent on you. To determine how many calories you need to consume per day to cover free energy costs, you need to calculate your primary metabolism. In the article How to calculate calorie intake according to your workouts? I described in detail how this could be done. There are several formulas and calculation methods. All give approximate values., none of the recipes will show you the exact amount of your primary metabolism, since they do not take into account individual diseases, the state of the hormonal system, the pancreas and other organs and systems, so perceive these values roughly, having in stock plus or minus 100- 150 kcal.
The easiest way to know your SAR:
HOB = 1 kcal x weight in kg x 24.
Next Are More Complex Calculations Using The Formulas:
For men: GDW = 66 + [13.7 x weight (kg)] + [5 x height (cm)] – [6.76 x age (in years)]
For women: GLD = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] – [4.7 x age (in years)]
- Mifflin – San Gera:
For men: GDW = [9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (in years)] + 5
For women: GLD = [9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (in years)] – 161
- Catch – Cradle:
HOB = 370 + (21.6 x LBM) Where LBM = [weight (kg) x (100 -% fat)] / 100
So, with unregulated power consumption, I hope everything is clear. Your SAR is a value below which CATEGORICALLY should not be dropped, with rare exceptions, when this can be done under the strict supervision of doctors/trainers who deal with people with a high degree of obesity or with rare specific diseases. But even then, lowering the OOV below is carried out for a short period with a further RIGHT exit from the diet.
During the day, we not only lie motionless and breathe, but also go to work, do fitness, prepare to eat, care for husband/children, etc. For all this, we also need energy. And to find out how many calories you need to consume per day, for your body to function normally (without failures) and the weight remains unchanged, you need to multiply the received GLD value (see the previous paragraph) by the coefficient of your activity.
- – Low (sedentary lifestyle) – 1.2 –
- Small (1-3 times a week light workouts) – 1.38 –
- Intensive workouts 4-5 times a week – 1.55 –
- Daily workouts – 1.64 –
- Daily intensive workouts or workouts two times a day – 1.73 –
- Hard physical work or intensive workouts two times a day – 1.9
So, you will find out your daily calorie intake (DKR), which will not help you lose weight, but help you to be healthy and stay at your current weight.
But most of you, as my intuition tells me, do not want to find out. Yes, yes, I remember the name of the article, but to find out how many calories are burned during workouts, I could not help but tell you all of the above. You have to understand that the RIGHT DEFICIENCY / PROFICIENCY of calories is achieved through complex mathematical calculations, and it is not thought out directly “from the blade,” as many public groups and communities on “nutrition” in social networks do.
How To Calculate The Correct Calorie Deficit For Weight Loss?
To reduce the calorie content of your daily diet, taking into account your fixed costs, you should take 200-500 kcal per day from DKR. Where do these numbers come from?
By complex arithmetic calculations, it can be calculated that 1 kg of fat is equivalent to 7000-7500 calories. That is, to burn 1 kg of fat you need to burn 7000 kcal more than you eat . A lot. And to lose weight by 500 g, then you need to cook, respectively, 3500 kcal. In principle, this figure is entirely lifting for a week, and a pound a week is a good result if we are talking about burning FAT, not muscle tissue, draining water and removing excess slags (it is much more challenging to cook a pound of fat than to go to the toilet a couple of times). And get rid of the extra “load”).
It turns out that to lose 500 grams in a week, you need to create a deficit of 500 kcal per day. It is a lot or a little; it depends on each case. For some, this 500 kcal can be “removed” from the diet, and for someone, a deficit of 500 kcal should be created solely through training, since their daily caloric intake does not allow them to sink so low
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And therefore it is IMPORTANT to know how many calories are burned during the execution of one or another type of training. This will help you determine how much time you need to do, which kind of training is best suited to your goals, and how often you need to train every week.
Well, finally we got to the most critical question: how many calories can you burn while playing sports?
How many calories are burned during strength training in the gym?
Strength training in the hall is quite an energy-intensive type of training; this is because weightlifting activates a powerful hormonal response in the body that triggers fat loss and muscle building within 24-36 hours after the workout itself. In the article Aerobics for weight loss I described in detail the mechanism of burning fat during aerobic exercise, as well as during strength and intensive training, so if you want to study this topic more deeply and understand why strength training is much more effective than cardio, I advise you to read this article. In short, be aware that weight training will help you not only burn fat but also speed up your metabolism by 15-20% and get rid of cellulite.
On average, exercising in the gym allows you to burn from 7 to 9 calories per minute. For example, if you are engaged in 60 minutes, then your energy consumption will be 360-540 kcal. Of course, I want more exact numbers, but a more precise value, how many calories burned in an hour in the gym, you can learn here.
There You Need To Enter Your Weight And The Amount Of Time You Exercise.
For example, a girl weighing 60 kg per hour of training in the gym will burn 444 kcal (7.4 kcal per minute), and in 45 minutes – 333 kcal. This server is very convenient to use; there you can also choose other types of training: jumping rope, swinging the press, aqua aerobics, etc.
How Many Calories Are Burned During Tabatha?
Tabatha training is a short 4-minute high-intensity workout, for which 13.5 kcal is consumed per minute! This is almost two times more than in training with weights! It is the high tempo of doing the exercises that make this type of MEGA training energy-consuming, but that’s not the end of it! Tabatha workouts are considered not only the most effective for losing weight and burning fat, but also to increase your metabolism. If we compare drills in the gym and Tabatha workouts, then the latter is in no way inferior to strength training with large weights. So, if you don’t have a big love for barbells, simulators and other iron equipment, and you don’t have an opportunity to spend 3-4 hours a week for an hour and a half to train in the gym, training Tabatha is the perfect option for you.
The minus of training on the Tabatha system is that their duration cannot be longer than 30 minutes, you cannot physically continue to keep the exercise rate high.
For beginners, I advise you to start from 4 minutes (one Tabata) and gradually bring the duration of your workout to 12 minutes (three debates). In 12 minutes you can burn about 160 kcal. This is not much, but believe me – your metabolism will spin up so much that you will continue to burn fat for another 24 hours, doing your housework or even just sitting on a chair.