Tracking strength training

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Replies

  • username_misso
    username_misso Posts: 50 Member
    Here's the best link I was able to find:

    http://www.livestrong.com/article/338469-how-to-calculate-calories-burned-weight-lifting/

    And here is what that article specifies: (according with this formula I am burning more calories that what MFP tells me)

    Weight lifting is a great exercise to not only build strength and tone muscles but to increase your metabolic rate and burn even more calories. For every 3 lbs. of muscle you build, your metabolic rate increases by 7 percent, according to West Valley College. This in turn increases the number of calories you need to maintain your weight by 15 percent. As an added bonus, after a weight training session you continue to burn calories at a higher rate for up to 24 hours. The number of calories you burn during the weight lifting session itself depends on your body weight and the type and intensity of the weight training. Consult your doctor before beginning any new exercise program.

    Step 1
    Weigh yourself before each weight lifting session. The number of calories you burn partially depends on your weight.


    Step 2
    Time the number of minutes you lifted weights. This includes the time spent resting between repetitions.

    Step 3
    Determine the intensity value of your weight training. A bodybuilding level of effort is vigorous and burns 0.055 calories per pound per minute. Circuit training with weights burns 0.042 calories per pound per minute. Strength training with free weights burns 0.039 calories per pound per minute. Lighter weight lifting with moderate effort burns 0.028 calories per pound per minute.

    Step 4
    Calculate the number of calories burned. First, multiply your weight by the number of minutes you exercised. For example, if you weigh 140 lbs. and lifted weights for 35 minutes, the formula would be 140 x 35 = 4900. Then multiply this number by the intensity value to get the number of calories burned. If you were circuit training, the formula would be 4900 x 0.042 = 206 calories burned.


    Read more: http://www.livestrong.com/article/338469-how-to-calculate-calories-burned-weight-lifting/#ixzz2I4nqp1ii

    For the record, I've been using this method for over a year now and as best I can tell (from pretty controlled and predictable results) it seems pretty accurate as long as you're honest with yourself about intensity. I mean seriously, anyone who thinks any of the calories burned estimates for any cardio activity are accurate is nuts. Even with the most accurate HRM's and all that jazz it's still just an approximation that we should be using as a guide. For strength training the above equation seems to yield a pretty reliable estimate.

    thank you guys so much for the link and the feedback!

    i am trying to use MFP sensibly and account fairly for all food... and would like to do the same for exercise but am really struggling. i know that i will never find out an exact number of calories burned, but i desperately needed a starting place.
  • jenniferrusso7393
    jenniferrusso7393 Posts: 189 Member
    I noticed that too that it doesnt count any calories during strength training-- yes, you are burning calories when you are doing strength training-- you are using muscles and moving... that burns calories... so I just added them under the cardio part...
  • MontanaDiva
    MontanaDiva Posts: 16 Member
    Every expenditure of work merits the good feeling that comes from calories burned, since of course it helps with the calories you are given for eating especially here on MFP.

    I just time my activity and use this calculator. http://www.healthstatus.com/calculate/cbc

    it is not totally accurate since we all lift differently but it is something anyway.

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