Best way to estimate calories burned from lifting heavy?

aweightymatter
aweightymatter Posts: 222
in Fitness and Exercise
So, from all the old forum topics I read while searching for an answer to this, and from other research, I understand that a heart rate monitor is only really accurate for giving calories burned from cardio exercise.

Knowing that my heart rate gets elevated for different reasons from, say, squatting than it does from running, what is the best way to estimate calories burned during a heavy lifting session?

I am down to the last 15 or so pounds of fat I want to lose, so I am trying to keep a small deficit, but a deficit nonetheless. An overestimation of about 250 calories burned during a session, if I eat those back, would blow most of it.

Thoughts? Any help MUCH appreciated!!

Replies

  • juliespears
    juliespears Posts: 25 Member
    I don't know the answer, either, unfortunately...but would be interested to hear more. I began Stronglifts 5 x 5 last week, and have no idea how to estimate this, beyond counting the cardio I do afterward.
  • aweightymatter
    aweightymatter Posts: 222
    I don't know the answer, either, unfortunately...but would be interested to hear more. I began Stronglifts 5 x 5 last week, and have no idea how to estimate this, beyond counting the cardio I do afterward.

    I'm finishing up Jamie Eason's Live Fit Phase 1 and there is NO cardio during that so .... I'm hoping someone has a great answer for us. Haha.
  • dad106
    dad106 Posts: 4,868 Member
    Personally, I'd just use MFP.. and remember that MFP already figures in a deficit for you. So if you set it to 250, there will always be a 250 deficit unless you go over calories allotted for the day.

    I wore my HRM today when I did barbell lifting, but since it is still acting a bit batty, I didn't really count the 300 something odd calories it gave me and just went with the 137 MFP gave me for 40 minutes of weight lifting.
  • aweightymatter
    aweightymatter Posts: 222
    Personally, I'd just use MFP.. and remember that MFP already figures in a deficit for you. So if you set it to 250, there will always be a 250 deficit unless you go over calories allotted for the day.

    I wore my HRM today when I did barbell lifting, but since it is still acting a bit batty, I didn't really count the 300 something odd calories it gave me and just went with the 137 MFP gave me for 40 minutes of weight lifting.

    That's a good point. I may just log the MFP calculation and take that lower number and go with it.
  • sweetNsassy2584
    sweetNsassy2584 Posts: 515 Member
    I used to go off of my HRM. I think it depends on the kind that you have. I now use my body media fit. I get my HR going when I lift!
  • mmapags
    mmapags Posts: 8,934 Member
    I use my HRM and then only log only 75% of thos calories. I have not the slightest if that's accurate or not!
  • silkandsugar
    silkandsugar Posts: 125
    I was also wondering about this. I also just use MyFitnessPal numbers and leave it at that.
  • dad106
    dad106 Posts: 4,868 Member
    I use my HRM and then only log only 75% of thos calories. I have not the slightest if that's accurate or not!

    HRM's when they have all info and are used during steady state cardio, are only 80% accurate. If you tweak the max heart rate or add in Vo2max, I think it goes up to 90% or something like that.

    Reason why HRM's are not accurate for strength training is because the equations rely on an aerobic component to function. So if you do over head work or arm work, the pressure from lifting may make the heart rate shoot up even though nothing aerobic is happening.. plus some people take longer rest breaks than others, etc.. so there are a ton of variables and it's just too hard to predict.
  • shaycat
    shaycat Posts: 980
    So does the HRM over estimate? I just started doing some heavy dumbbell sets, but I havent used my HRM or logged it in.
    I eat back all my Insanity calories, but dont really want to eat back more than that.

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