Tracking Weight Lifting

leffy05
leffy05 Posts: 31
in Fitness and Exercise
I've been trying a couple different ways to track my weight lifting amounts from week to week. Haven't really found anything that I like. What do you guys use for this?

Replies

  • victoriannsays
    victoriannsays Posts: 568 Member
    I personalize my strength training workouts when I log it. There's an option when adding exercise to customize it and add it to your own database. I put in, for example. "Burned 1 calories 45 mins Arms, back, and shoulders" I do the 1 cal because its difficult to determine cals burned while strength training.
  • leffy05
    leffy05 Posts: 31
    Sorry I should of specified that a little more. I mean like tracking amounts from week to week. Example: Week 1: Squat -225x8, 250x6, etc. I've used a notebook before and tried making a form through google to track this stuff, but never really got anything great going.
  • chrisegue
    chrisegue Posts: 1 Member
    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.
    http://www.livestrong.com/article/338469-how-to-calculate-calories-burned-weight-lifting/

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