Calories burnt during weight training

[MaidOfStars]

Anyone got any best guesses (or measured values)? I am trying to account in my food but difficult to get a value.

One hour. High weight/low reps. 3/4 sets of a big leg/back exercise (deadlifts, squats), 3/4 supersets of upper body agonist/antagonist plus something like ball slams/tractor pulls. I weigh 50kg.

Strava guesses at 315 cals but this sounds a bit high?

[lljkk]

there are calculators to figure it out. Need to input your gender, weight, age & heart rate.

315 is close to what I burn in a hard 1 hour run, so sounds high to me, too.

[lljkk]

Here is a calculator.
www.calories-calculator.net/Calories_Burned_By_Heart_Rate.html

[MaidOfStars]

Thanks lljkk

I burn 320 cals over 5.4km at 5:20 min kms. Do you think even this sounds high? Unless you weigh loads less than me?

I agree that I'm not burning anywhere near that much though with weight training

I'm just reading that the link between heart rate and strength training isn't as obvious for calorie output as it is for cardio. I have seen stats for 90 cals per 30 mins for a 57kg person, up to 180 cals if it's 'vigorous'. This feels more like the right ball park.

The issue is inputting weight training in Strava, which is then feeding to MFP as 'aerobic exercise'. In this case, 315 cals for a hour of light cardio seems OKish.

[MaidOfStars]

(Sorry if it's rude to ask a question about your weight. It was just conversational, no need to respond!)

[fanjobanjostar]

The thing is that you might burn X amount of calories during weight training but your metabolism will be raised for X amount of time after (therefore burning more calories for that period of time) and the additional muscle mass you achieve will also give you faster and more efficient metabolism in the long run (therefore continually burning more calories whilst you maintain or improve that level of fitness). So - genuine question - how can that app work with any degree of accuracy? . Feel free to enlighten me!

[MaidOfStars]

fanjo I agree with everything you've said! I don't think the app is working - I don't see how it can - and I guess I was more musing on whether, with the right equipment, it was possible to even measure (I guess I could try to find a calorimeter and stand in it? )

[MaidOfStars]

the additional muscle mass you achieve will also give you faster and more efficient metabolism in the long run
I have noticed that I've stopped feeling the cold, which has been a big plus over the last year (as I am a proper wimp when it comes to cold).

[lljkk]

No worries, I am old rather than fat or petite, har!
You also caught me out because I was spouting numbers off the top of my head when I thought 315 was about 1 hr of hard work for me. Only b/c that's what the HRM says... it doesn't know my Vo2max & it thinks I am 15 & weigh 3 stone less (I set it up for DD & never bothered to change back).

My real calculation is more like 575 kcal for an hour of running (only that high b/c of my high VO2max). Do you have a clue what your vo2max is? I am a lousy athlete in spite of mine but it explains why I eat like a pig. Maybe your calcs are right.

[lljkk]

The additional muscle mass will let you eat an extra tangerine a day, if you go from 5th percentile to 95th percentile for muscle mass (by which I mean muscle, not "lean" mass and not these other confused terms). Being muscley is not a massive metabolism boost wrt how much you can eat.

[MaidOfStars]

[AuntieStella]

Do you have any recommendations for good calculators for VO2 ?

Not that I'm likely do do anything with the info - just mildly curious.

(Runkeeper 'gives' me just over 300calories for aboout 30 mins running)