How Many Calories Burned During Strength Training?
Strength training, also known as resistance training, is a popular form of exercise that focuses on building muscle strength and endurance. Many individuals incorporate strength training into their fitness routines to achieve a variety of health benefits, including weight loss, improved muscle tone, and enhanced overall fitness. One common question that arises when discussing strength training is how many calories are burned during this type of exercise. Understanding this can help individuals better plan their workouts and monitor their progress towards their fitness goals.
The number of calories burned during strength training can vary depending on several factors, such as the intensity of the workout, the individual’s body weight, and the duration of the exercise. Generally, strength training burns fewer calories compared to cardiovascular exercises like running or cycling. However, it is important to note that the metabolic effect of strength training can last long after the workout is completed, leading to increased calorie burn even at rest.
Intensity of the Workout
The intensity of a strength training session plays a significant role in determining the number of calories burned. Higher-intensity workouts, such as heavy lifting or high-intensity interval training (HIIT), tend to burn more calories during the session. According to a study published in the Journal of Strength and Conditioning Research, individuals who engaged in high-intensity resistance training sessions burned approximately 10-30% more calories than those who performed low-intensity workouts.
Body Weight
An individual’s body weight also influences the calorie burn during strength training. The more mass a person has, the more energy their muscles require to lift weights, resulting in a higher calorie expenditure. For example, a person weighing 150 pounds may burn more calories during a strength training session compared to someone weighing 100 pounds, even if they perform the same exercises.
Duration of the Workout
The duration of a strength training session is another crucial factor in determining calorie burn. A longer workout generally results in a higher calorie expenditure. According to a study published in the International Journal of Sports Science & Coaching, individuals who performed a 60-minute strength training session burned approximately 300-400 calories, while those who engaged in a 30-minute session burned about 150-200 calories.
Post-Exercise Metabolic Effect
One of the unique benefits of strength training is its post-exercise metabolic effect, also known as the “afterburn” or excess post-exercise oxygen consumption (EPOC). This effect occurs when the body continues to burn calories at an increased rate to replenish energy stores and repair muscle tissue. The duration of this afterburn can range from a few hours to several days, depending on the intensity and duration of the workout.
Conclusion
In conclusion, the number of calories burned during strength training can vary depending on several factors, including workout intensity, body weight, and duration. While strength training may not burn as many calories as cardiovascular exercises, it offers numerous health benefits and can contribute to overall weight loss and fitness improvement. By understanding the factors that influence calorie burn, individuals can optimize their strength training workouts and monitor their progress towards their fitness goals.
