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.
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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.
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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.
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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.
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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