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SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
11/30/12 11:24 A

Hi,

Learning is a big part of how I was able to determine how this journey happens. In fact I am just now watching an IDEA video presentation this morning on belly fat and wow, I am learning so much.

Let me explain...

The more oxygen our bodies require the greater the consumption of oxygen is needed which in turn causes us to exhale more carbon dioxide, therefore it is the amount of oxygen we consume that determines calories burned. When we begin exercising our heart rate begins to rise in relation to muscle activation-- the more we move the greater the need for more fuel and oxygen to continue the activity.

The more you engage the larger muscles (glutes, hamstrings and quads) the greater the demand for oxygen. (An SUV is going to burn more fuel than a Toyota Prius--the bigger the car the more fuel it needs...same is true for our muscles).

This is why walking burns more calories than sitting (little or no muscle activation) and why running burns more calories than walking. The demand for oxygen rises exponentially to the muscles involved for the activity in relation to the intensity.

The way heart rate monitors work is they use an algorthim (mathematical equation) and using your heart rate calculate a calories burn figure. This is why I tell our members that you can't wear your heart monitor all day long---the equation assumes your increased heart rate is in relation to large muscle activation from activity and not you sitting in a car on a hot summer day which causes an increase in heart rate in order to aid in the cooling off process.

So going back to strength training---remember it is the amount of oxygen consumed during an activity that determines calories burn. Because ST is an anaerobic (not in the presence of oxygen) activity, you aren't burning a lot of calories--you are burning calories, but remember the muscle activation is part of the equation, too. If you are doing a standard workout (bicep curls, squats, etc) while you are burning calories (just like you would chasing your daughter or yoga) it is difficult to determine precisely how many. While SparkPeople added a feature for tracking strength activities for calories expended, I still consider these a bonus, with the exception of circuit training which involves rapid movement between strength training exercises, with little or no rest in between exercises, which sustains an increased heart rate.

I hope this helps!

Coach Nancy


JESSICAMONT32 SparkPoints: (9,904)
Fitness Minutes: (15,887)
Posts: 273
11/30/12 10:56 A

ahhh ok.... that does help. I have been tracking my calorie burn for things like yoga and my daughter too. I will stick to the cycling for now.( since that is what i have been ok to do for my ankle) one other question coach Nancy...how would i track weight lifting......I usually do things like four arms excerises, four back moves , four thighs, butt, and leg moves per strength training......also would I count something like a jillian Michael killer ab workout for my calories burn, thanks for the help coach Nancy...


Edited by: JESSICAMONT32 at: 11/30/2012 (10:58)
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
11/30/12 10:48 A

Hi JESSICAMONT32,

You only want to track those activities that you consider 'formal cardio' exercise only in your fitness tracker. SparkPeople's program already includes an active daily living multiplier for things like chasing your daughter and for yoga. You only want to track the activities that elevate your heart rate between 60-85% of your max heart rate for a period of at least 20 minutes. If you track all activities you may be hyper-inflating your calories burn figure which will hyper-inflate your calorie range.

While you are burning calories chasing your daughter, strength training and doing yoga, use these as a bonus.

Coach Nancy

JESSICAMONT32 SparkPoints: (9,904)
Fitness Minutes: (15,887)
Posts: 273
11/30/12 10:09 A

i need to consume in a day .....i manually put in that I burn around 600 to 700 calories a day. I am very very active between actual structured workout and running and chasing my daughter around. But its saying i should be eating around 1980 and 2300 and I feel that is way way to high.....also i haven't seen any weight loss nor inches loss ..... I do an 75 min of cardio 6 or 7 days a week....yoga five and strength 4 days a week....plus run around with my daughter.. thanks for any help

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