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Calories Burned >>
Calories Burnt Weight Lifting |
Calories burned while weight lifting
Weight lifting also know as resistance training or weight training is a well known form of exercise to increase the muscle mass. The number of calories burned while lifting weights will depend on the type of weights, weight of a person, intensity and duration of weight training. We all know that weight lifting burn calories, but how many calories do you burn lifting weights? The table below shows an approximate number of calories burned in an hour of weight lifting according to the body weight in pounds.
| Activity for 1 hour | 130 lbs | 155 lbs | 190 lbs | | Weight lifting, vigorous effort | 354 kcal | 422 kcal | 518 kcal | | Weight lifting, light or moderate effort | 177 kcal | 211 kcal | 259 kcal |
Does lifting weights burns calories?
Weight lifting will not only help you burn calories but also help you tone your muscles, improve your appearance and fight against the muscle loss that is age related. Calories burnt lifting weights will help to decrease the fat percentage in your body and increase the muscle mass.
Weight lifting is a type of strength training that uses resistance against your muscles to build them. The weights used in weight lifting challenges and forces your body muscle to adapt to its stress. Weight training when done correctly will help to build body muscles in no time.
Using the correct weight for weight training is very important. If you use a weight that is heavy enough to tire the muscle worked, a single set of 12 repetitions will be enough to build body muscle. If you choose proper weight then you should be able to barely finish the 12th repetition.
You will just need 30 minutes to finish 1 set with appropriate weights that involves different muscles from your body (arms, legs, shoulders, abdomen, chest and back).
But if you are a beginner you should start gradually. When you start you may notice that you cannot lift more weight. Do not worry as your muscles and ligaments get used to lifting weights you can quickly progress.
At a time, aim to increase up to 10 percent weight once you are comfortable with the last weight lifted. Resting period is equally important; a full day’s rest for each muscle group involved in weight training shall be enough for your muscles to recover. You may choose to work your major muscle groups in 2-3 sessions a week or in a single session. You can even plan daily sessions for different muscle groups, like Tuesday your legs or back, Wednesday your shoulders or arms and Thursday your abdomen. Short sessions are more practical and convenient if you don’t have an elaborate time schedule.
Weight training will also help to preserve your muscle mass which naturally decreases with age, along with burning calories and losing weight. Weight lifting can help you improve the quality of life and your ability to deal with the daily tasks. As your muscle mass increases you will be able to work longer and harder. Also you will burn more calories because muscle mass burns more calories than fat in the body.
Calories Burned And Weight Lifting
Perseverance and self-control are essential to any weight loss or diet plan. We have become used to extremely unhealthy eating habits and the root cause of the problem is our complacency with our unhealthy lifestyle. Obesity is a very common problem and it is important to follow a combined regimen of diet and exercise in order to enjoy lasting weight loss benefits. Diets that are extremely restrictive cannot be followed for a prolonged period and so many people lose enthusiasm and start binging once again. In the same manner, exercise routines that are extremely strenuous are not easy to follow and can leave a person tired and fatigued. People who go on a crash diet note their drastic weight loss with glee little realising that most of the weight loss is caused by muscle loss and water loss within their body.
Physical fitness experts generally recommend that you start a new diet and exercise plan by gradually making changes to your existing schedule. This helps you get accustomed to your new routine and also minimizes the stress placed on your body because of these changes. Exercises for weight loss can range from simple daily activities like forgoing the elevator for the stairs and walking rather than driving to your destination to strenuous activities like weightlifting. The unit of energy which measures how much energy is provided to the body is called a calorie. When you eat food, it is digested by your body and then converted into fuel which helps to produce energy which is measured in calories. Everyone requires a different amount of calories on a daily basis and following a diet plan that provides you with adequate calories will go a long way in ensuring that you do not put on excess weight.
An individual’s optimum calorie consumption is generally calculated according to their age and sex as well as other factors such as their general health condition and the type of exercise program they choose. In order to control and curb weight gain as well as remain healthy, it is important for you to keep a track of your calorie consumption and the foods you eat on a daily basis. Once you have calculated your daily calorific needs, you can also calculate the calorie content in your meals and snacks to see if the two are evenly matched. If you require to lose weight you will have to ensure that your daily calorie consumption is slightly less than your requirement. There are several ways to calculate and keep a track of the calories you burn on a daily basis and most methods take into account factors such as your age, weight and activity levels as well as the amount of time you spend exercising each day. Online calculators are extremely handy as they allow you to calculate the number of calories that you will burn per minute if you engage in a given activity. For instance, if jogging for 1 minute requires you to burn 11 calories, 30 minutes of jogging will require 330 calories. In this manner you can record your progress as well as plan any further changes.
Lifting weights is a very good way to burn calories but this too greatly depends on your size, your weight, your age, sex and style of workout. On an average around 60 to 70 calories are burned lifting weights for 30 minutes and between anything from 180 to 500 calories burn lifting weights for 1 hour. Therefore to the question that how many calories does weight training burn one can only answer that it would purely depend on the all the factors mentioned earlier. Cardiovascular efficiency and body mass index are two of the most important factors which determine the amount of calories burnt lifting weights. Exercise trainers say that doing circuits of weight exercises coupled with cardiovascular exercises will be able to burn up more calories than just spending long hour’s just lifting weights. calories burnt lifting weights aren’t much if you don’t include other exercises in your routine, just lifting weights might just help in building strength and muscle mass instead of actually burning up calories. By lifting weights muscle mass increases whereas running, skipping and biking can help you burn up a greater amount of calories. By weight lifting calories can be burnt by what is frequently known as excess post exercise oxygen consumption. This usually happens after a rigorous round of exercise, at this time your body tries to re oxygenate itself, restart the proper blood circulation and bring your heart rate and breathing back to normal. Since this is also considered to be a part of the normal exercise routine while lifting weights this re-starting of your body is also a very effective way of burning up calories.
Calories burned lifting weights would normally increase also because boosts of energy after the entire workout routine would enhance your metabolism and through that be able to facilitate the burning up of more calories. Calorie burning benefits can only be experienced when you do not over exercise yourself. Most of the time in the bid to burn up a huge amount of calories in one shot we tend to push ourselves and exert ourselves to such a great extent that eventually we end up over exercising and tiring our self in such a way that the calories that we intended to burn would cause worse health problem or sometimes due to the fatigue of over exercise one might even go overboard trying to replenish your energy by indulging himself in foods that might lead to the development of fat in the body and a huge rise in food calories. The best way to make sure that you are able to do justice to your workout routine and to achieve your aim of burning up calories is to plan your workout routine with the help of a health instructor. Once you have calculated the time and amount of exercise that you should be doing in one session you will also be able to figure out how long you need to work out. Keep a journal with all the needed details and then you will also be able to calculate the calories that you are burning while lifting weights. You will also know when to stop so that you do not over exert your body. The advantage of such a journal is that you can track your calorie intake and the calories you burn, it will help to set a target weight for yourself and develop an extensive regime that would have to be followed to get there, it will show your progress in losing or gaining weight and it is also a record for your weight dietician. |
| Submitted on February 15, 2011 |
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