Why bother with stregth training

virichi08

LOggging the strength in the case will only be for your personal records. I log strength under the cardio tab that MFP has in the database but I do tons of cardio so whatever the number mfp gives me i don't care too much. (I personally do that to keep track that i did strength this and that day. ) Also I do not suggest using a HRM monitor doing weights. I did that one day and it said I burned 400 some calories in about 30mins which i found really ODD because thats about how much i burn in 30 mins of spin class and my heart is normal sky high for that workout where as my heart rate was pretty low for the strength training. also if u want to take the time to read it, read wht i copied and pasted:




A HRM won't give you an accurate idea of how many calories you burn during strength training, because the relationship between heart rate and calorie expenditure is not the same during strength training as during cardio exercise, which is what the HRM's estimate is based on. Unless your weight training is very vigorous circuit training, the heart rate monitor will be overestimating your calorie burn by a fair amount.

The problem is a technical one. Calorie burning isn't determined by heart rate, it's determined by the number of muscle cells that are activated to perform a given activity. It's the working cells that actually use the energy (calories) and consume oxygen. When working muscle cells need more energy and oxygen, your heart rate goes up to deliver these things to the cells via the blood stream.

Any muscle that performs a high intensity or maximum effort (strength training) will trigger an increase in heart rate and blood flow. But if only a single muscle group is on the receiving end to utilize that extra oxygen (doing a strength exercise that isolates your biceps, for example), only a relatively small amount of oxygen (and calories) will actually be consumed.

So while a series of strength training exercises may elevate your heart rate like aerobic exercise does, you're not actually using as much oxygen and burning as many calories as you would be if you were steadily using several large muscles all at once, as when walking, running, swimming, or doing aerobics for example.

The heart rate monitor doesn’t know whether your increase in heart rate is due to several large muscle groups working (cardio), an isolated muscle group lifting a weight (strength training), or even if adrenaline or excitement is increasing your heart rate. It just knows your heart rate, and the formulas it uses to estimate calories are based on studies of aerobic exercise, not other activities. So, it's going to overestimate your calorie expenditure when the rise in heart rate is stimulated by using isolated muscles at maximum intensity, which is what occurs during strength training.

mmapags

You enter it in but it doesnt affect calories and doesnt tell u anything but what u did. Adding in cardio shows calories burned why doesnt stregth????????

Are you trying to say that MFP's exercise calories are accurate and strength training accomplishes nothing so why bother? I want to come up with analogy for why this is so absolutely ridiculous but I think it'll just cause an aneurysm.

OK, to stop being rash and move to informative:
First and foremost, resistance training burns more energy that cardio. Period. This is not debatable.
Second, calories burned during cardio begin and end with exercise. On the other hand strenght training is a continual metabolic process of 3 phases durating anywhere from 6-48 hours. The inital workout burns massive amounts of energy then the rebuilding/recovery process also utilizes calories, now that you've increased lean muscle tissue either in size, density or shape you will require MORE energy to maintain this lean body mass.
Third, endocrine function in regards to resistance training also support the processes of fatty acid oxidation through release of important anabolic hormones such as testosterone, glucagoan, epinepherine, norepinepherine, IGF, seretonin, and the suppression of things like ghrelin. Other cell signals such as AMPK, GLUT4, and cAMP are also increased during resistance training and peak in a post-workout phase where somatic muscle tissue is in a state of insulin sensitivity and enabeling storage of nutrients into the liver and muscle instead of hanging around the blood stream or depositing into adipose tissue.

I could go on and on but why bother?

Deep breaths brother! Deeeeeppp breaths! I am in complete agreement with your accurate and scientific post.

BusyRaeNOTBusty

There's a strength training entry in the cardio section. It's just a ballpark, but it gives me about 89 calories per half hour.

So you can have abs like LorinaLynn.

3foldchord

I like to record what I do as a reminder to myself (so I can look back next year and see how far I have come in my strength training) and to keep myself accountable-- which is the 'why' for recording it.
The why for doing it is the many health benefits including avoiding osteoporosis- because I am getting older and older these days-

ElleyPT

Simple - strength training increases muscle mass - increased muscle mass = increased metabolism - increased metabolism = greater weight loss for the same amount of calories consumed/cardio output

HeidiMightyRawr

Because in the same way that eating food will equal more calories taken in (regardless of whether you log it or not!), strength training will burn calories, whether you log it or not.

Of course it burns calories, every activity does. There is a "strength training" option in the cardio exercise section, but don't assume it's 100% accurate. Even with a HRM, calculations for strength training calories are extremely hard because there are so many variables. I find it's just trial and error really to find what you burn roughly.

ETA: Also, there is more to exercise than just burning calories, especially with strength training! What's not to love about getting stronger? As well as the increase in muscle mass, ability to eat more food to maintain your current weight (or lose) and just generally looking better!!

mmapags

Simple - strength training increases muscle mass - increased muscle mass = increased metabolism - increased metabolism = greater weight loss for the same amount of calories consumed/cardio output

Not to be critical in any way but just for clarity. The "increased muscle mass = increased metabolism" is true. But it is negligible. Most recent research puts the increased burn at about 6 to 11 calories per lb of lean muscle. So assuming one increases lean muscle by 10 pounds, that is only 60 to 110 calories per day more. It is an increase. But not one that is going to make a major difference. There are so many other fabulous reasons for strength training and I am a huge proponent. This is one but not a major one.

hesn92

I don't do it for the calorie burn, I do it because it's good for me and it will make me stronger and make my body look better. If you are that concerned about how many calories you're burning, wear a heart rate monitor.

Jester522

Deep breaths brother! Deeeeeppp breaths! I am in complete agreement with your accurate and scientific post.

Sorry, I haven't had carbs in a while... I've been apologizing left and right to people for being moody. LOL. 2 more days... sigh.

mmapags

Deep breaths brother! Deeeeeppp breaths! I am in complete agreement with your accurate and scientific post.

Sorry, I haven't had carbs in a while... I've been apologizing left and right to people for being moody. LOL. 2 more days... sigh.

I hear you man! When I go low carb, I am not fit to be around. Waaaaay grumpy and short tempered.

RobynMWilson

MFP doesn't factor in how many MORE calories you're burning at rest when you pack on the muscle. Look at my before and after pics...that's the point of strength training! MUSCLE BURNS FAT!!

thathockeychick23

If you know what you're doing, you can go online and find calculators that can tell you how much you have burned. Keep in mind that it's an estimate and is different for everyone. Strength training is super important for losing weight, keeping the weight off, and kicking up that metabolism. You build muscle. Muscle will help burn more calories during your workout and at rest. The benefits of strength training are not limited to the amount of calories burned but to everything it else it brings to the table.

Adina81

I like sexy muscles.

Strength training = sexy muscles.

Thats why.

LiftHuff

If you do want an app to track your strength training progress, I strongly recommend Jefit. Big improvement over my pad and pencil days.

I'm a big fan of Fitocracy, myself.

hotsambatcho

I've found the Livestrong website to be a good resource for estimating calories burned doing different types of strength training.

MoreBean13

Liking this thread. Coulda been a sinker, but you guys made it float. :bigsmile:

SomeoneSomeplace

This is where a Heart Rate Monitor comes in handy.

From what I understand HRM's aren't really accurate for lifting and strength training. They tend to over estimate from what I've been told and research I've done has confirmed that. Just a warning! I don't actually log calories burnt during strength training because I haven't found an accurate way to do so.

CDG1013

Use strength training under cardio (or calisthenics)...wear a heart rate monitor to get a good burn estimate.

Strength training adds muscle, which increases metabolism --> more calories your body burns even at rest. Also makes you stronger and makes you look better.

Even better mix of weight and cardio training...do 20 min of aerobic activity first (elliptical, stair stepper, treadmill, etc...) to elevate heart rate. Do supersets so that you don't get much break...HRM will show that you're burning quite a lot of calories and you will be building strength at same time.

JenKillough

You enter it in but it doesnt affect calories and doesnt tell u anything but what u did. Adding in cardio shows calories burned why doesnt stregth????????

Are you trying to say that MFP's exercise calories are accurate and strength training accomplishes nothing so why bother? I want to come up with analogy for why this is so absolutely ridiculous but I think it'll just cause an aneurysm.

OK, to stop being rash and move to informative:
First and foremost, resistance training burns more energy that cardio. Period. This is not debatable.
Second, calories burned during cardio begin and end with exercise. On the other hand strenght training is a continual metabolic process of 3 phases durating anywhere from 6-48 hours. The inital workout burns massive amounts of energy then the rebuilding/recovery process also utilizes calories, now that you've increased lean muscle tissue either in size, density or shape you will require MORE energy to maintain this lean body mass.
Third, endocrine function in regards to resistance training also support the processes of fatty acid oxidation through release of important anabolic hormones such as testosterone, glucagoan, epinepherine, norepinepherine, IGF, seretonin, and the suppression of things like ghrelin. Other cell signals such as AMPK, GLUT4, and cAMP are also increased during resistance training and peak in a post-workout phase where somatic muscle tissue is in a state of insulin sensitivity and enabeling storage of nutrients into the liver and muscle instead of hanging around the blood stream or depositing into adipose tissue.

I could go on and on but why bother?

Deep breaths brother! Deeeeeppp breaths! I am in complete agreement with your accurate and scientific post.

:laugh:

DavPul

If you do want an app to track your strength training progress, I strongly recommend Jefit. Big improvement over my pad and pencil days.

I'm a big fan of Fitocracy, myself.

I've heard good things about Fitocracy, but have yet to try it. It was on my list to try, but I liked Jefit so much I upgraded to the paid version and didn't look back. The points/rating system of Fitocracy is intriguing although I don't understand the what or why of it.

FearlessRobb

If you do want an app to track your strength training progress, I strongly recommend Jefit. Big improvement over my pad and pencil days.

I'm a big fan of Fitocracy, myself.

I've heard good things about Fitocracy, but have yet to try it. It was on my list to try, but I liked Jefit so much I upgraded to the paid version and didn't look back. The points/rating system of Fitocracy is intriguing although I don't understand the what or why of it.

i just looked up both of thise site confused on how to use it but seem interesting

DavPul

Speaking for Jefit, you can put in your exercises, sets, reps and even set a rest timer for your workouts. There are a couple of sample workouts loaded but you can modify those or just put in your current workout by day of the week that you do them.

Then you'll go to the gym or whereever and log in what you actually did. And right next to your current set are your results from your previous time doing those exercises. So when benching, it will show you the exact weights and reps that you did the previous time. Makes it very easily to progressively load (lift more). Even if you haven't done an exercise in months, the next time you do it you will know exactly what weight you use and how much to increase.

It lets you know your theoretical max lift based on how many reps you do with a lower weight. It stores your actual max lifts for you. It syncs to the cloud so you can log on at home and change your routine or just look at the graphs to track your progress.

It's solid.

edited to add: If you're looking at the site, it's a bit of a cluster****. Download the app to see what it's about. Leaner and cleaner. Still takes a bit of poking around, but that website is a ********* disaster area.

FearlessRobb

Speaking for Jefit, you can put in your exercises, sets, reps and even set a rest timer for your workouts. There are a couple of sample workouts loaded but you can modify those or just put in your current workout by day of the week that you do them.

Then you'll go to the gym or whereever and log in what you actually did. And right next to your current set are your results from your previous time doing those exercises. So when benching, it will show you the exact weights and reps that you did the previous time. Makes it very easily to progressively load (lift more). Even if you haven't done an exercise in months, the next time you do it you will know exactly what weight you use and how much to increase.

It lets you know your theoretical max lift based on how many reps you do with a lower weight. It stores your actual max lifts for you. It syncs to the cloud so you can log on at home and change your routine or just look at the graphs to track your progress.

It's solid.

edited to add: If you're looking at the site, it's a bit of a cluster****. Download the app to see what it's about. Leaner and cleaner. Still takes a bit of poking around, but that website is a ********* disaster area.

yea i downloaded it. i like it alot. but u cant log any of it into MFP lol

DavPul

yea i downloaded it. i like it alot. but u cant log any of it into MFP lol

why would you want to? Currently I'm on a 3 day per week split routine. But no matter which day I do or what exercises, I log it as Cardio-strength training for 60 mins. MFP has no need for me to entire the actual routine into it. That would be a waste of time.

Log at MFP to lose the weight you want. Log on Jefit to get the body you want.

20tulipgirl20

Strength training is important as this adds more muscle enabling you to burn more calories.

AmberFaith90

This is where a Heart Rate Monitor comes in handy.

HRMs aren't really very accurate for that type of exercise, they're really best for steady-state cardio.

I didn't know that. I learn something new every day.