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MOTIVATED@LAST Posts: 14,238
7/2/10 8:32 P

Strength training does not burn a whole lot of calories in the same way that cardio does (after all, even an all-body workout only involves a few dozen reps, whereas even walking one mile involves thousands of steps). Instead, strength training helps increase your metabolism, and helps you burn more calories throughout the day, not just when you are working out.

Take a look at the Ask the Experts sections on calorie burning and strength training www.sparkpeople.com/community/ask_the_expe
rts.asp?q=49


POSEY440 SparkPoints: (233,090)
Fitness Minutes: (108,234)
Posts: 13,261
7/2/10 5:37 P

I do both the weights for one hour and the machines for one hour and I also do keep track I use 250 calories for each hour. This is about half of what they said so it may be right. You do burn calories when you lift and it does increase your metabolism.

UNIDENT Posts: 33,498
7/2/10 5:30 P

LAURA67UGA that's dangerous advice. Instead, do what LACEYISTAKEN suggested and cut it in half.

ST does NOT burn anywhere near as many calories as cardio, directly. So it's not "similar to cardio, it may be higher". No. It's far less. It's always going to be far less.

So if you feel you must track *something*, tracking about half what you'd burn doing cardio is a reasonable balance.


SKYWATCHERRS Posts: 6,315
7/2/10 1:42 P

CNIANE -

There's no way to accurately estimate strength training because there are so many personal, unique, subjective variables involved:

how much do you weigh?
how much is fat, how much is muscle?
how much can you lift?
how many reps?
how many sets?
how much rest time?
total workout time?

are you working a large muscle (legs, back) or a small one (biceps, triceps)? Bigger muscles burn more calories than little ones do.

How many exercises per body part do you do?

This is why it's impossible to estimate strength training. I would caution you not to unless you are doing very vigorous circuit-style workouts with little-to-no-rest time between exercises.

However, scientists are currently finding that strength training burns more calories than they originally thought, and produces a significant post-workout afterburn as well.


LACEYISTAKEN Posts: 761
7/2/10 1:42 P

If you're doing a circuit-type workout where you're doing about as much cardio as weight lifting, I would just cut the calorie burn in half from what your HRM says. In general, you're not supposed to track calorie burn from weight training.

CBACH71 Posts: 943
7/2/10 1:14 P

Thank you! What type of circuit workout do you perform? Do you do cardio in between or do you move from exercise to exercise without stopping?

LAURA67UGA Posts: 179
7/2/10 12:52 P

I always stay on the conservative side, I do weight training as a circuit to keep my heart rate up as in cardio as well. I do know that building more muscle burns more calories and for longer. Having said that I estimate 250-300 calories for 30 min, similarly to cardio. It may be more but better to underestimate.

CBACH71 Posts: 943
7/2/10 12:44 P

I read yesterday that a heart rate monitor does not accurately track calorie expenditure during weight lifting. How does one estimate? Should this be considered separately from cardio? I used to do the Jillian Michaels program and I still do some intervals between sets. I do step ups and move my arms for two minutes between each set. Does this also apply to plyometric weight workouts?

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