How to Calculate Calories Burned During Strength Training
Strength training is a popular form of exercise that not only builds muscle but also helps improve overall fitness and health. One of the key benefits of strength training is the number of calories it can burn. However, accurately calculating the calories burned during a strength training session can be challenging. In this article, we will explore how to calculate calories burned during strength training and provide some tips to help you stay on track with your fitness goals.
Understanding Metabolic Equivalent of Task (MET)
To calculate calories burned during strength training, it is important to understand the concept of Metabolic Equivalent of Task (MET). MET is a measure of the energy cost of physical activities. One MET is equal to the rate of energy expenditure while at rest, which is approximately 3.5 milliliters of oxygen per kilogram of body weight per minute. This means that any activity that requires more energy than resting will have a MET value greater than 1.
Calculating Calories Burned
To calculate the calories burned during strength training, you can use the following formula:
Calories burned = (MET value x body weight in kilograms x time in minutes) / 200
For example, if you weigh 70 kilograms and perform a strength training exercise with a MET value of 5 for 30 minutes, the calculation would be:
Calories burned = (5 x 70 x 30) / 200 = 525 calories
Factors Affecting Calories Burned
Several factors can affect the number of calories burned during strength training:
1. Intensity: The higher the intensity of the exercise, the more calories you will burn. Activities like heavy weightlifting or high-intensity interval training (HIIT) will burn more calories than light weightlifting or moderate-paced exercises.
2. Duration: The longer you exercise, the more calories you will burn. However, it is important to note that the rate of calorie burn may not increase linearly with time, as your body may adapt to the activity.
3. Body weight: A heavier person will burn more calories during strength training than a lighter person, as more energy is required to move a larger body.
4. Muscle mass: Muscle tissue is more metabolically active than fat tissue, so individuals with more muscle mass will burn more calories at rest and during exercise.
Monitoring Your Calories Burned
To effectively monitor your calories burned during strength training, consider the following tips:
1. Keep a workout log: Record the type of exercise, duration, intensity, and MET value for each strength training session. This will help you track your progress and make adjustments to your workouts as needed.
2. Use a fitness tracker: Many wearable fitness trackers can calculate calories burned during exercise, including strength training. Ensure that your tracker is accurate and has been calibrated to your body weight and activity level.
3. Consult a professional: If you are unsure about how to calculate calories burned or need personalized advice, consider consulting a fitness professional or a registered dietitian.
In conclusion, calculating calories burned during strength training is an important aspect of monitoring your fitness progress. By understanding the MET value, factors affecting calorie burn, and using the right tools to track your workouts, you can effectively measure your calorie expenditure and make informed decisions about your fitness routine.
