Whether we're sitting in front of the computer or walking in the park, everything we do throughout the day burns calories. Of course we don't burn as much energy on the sofa as, for examplein some sports. And while counting calories isn't necessarily the best way to lose weight, it's sometimes useful to know if that hard workout at the gym after work was enough to burn off the calories from those donuts your coworker brought in today. Whether you want to lose weight, maintain weight, or gain muscle mass, it would be helpful if you knew what your calorie consumption is in the gym. So is it worth spending 1 hour on the cross trainer and what's the point of strength training with weights? We'll tell you the answers to these questions and lots of other useful tips and information right away!
Although it is fairly easy to count the calories in our diet, it is difficult to estimatehow much we actually burn during training. Unfortunately, there is no uniform formula or answer to this question because calorie consumption depends on many factors and varies greatly from person to person. The more inexperienced you are, the more calories you will burn. And as you get fitter over time, your calorie burn for the same activity and time period will become slightly lower. Whether you spend 1-2 hours in the gym every day, if you don't use the time efficiently, you're unlikely to get results. According to health experts, adults should exercise at least 150 minutes of moderate aerobic intensity or 80 minutes of vigorous exercise, such as aHIIT Training Plan, complete.
Calorie consumption in the gym: Is the treadmill effective for losing weight?
Cardio training is an excellent option for increasing our heart rate and can also help us lose weight. How many calories you burn in the gym depends primarily on age, gender, weight and of course the intensity of the training. The faster you run, the more calories you burn on the treadmill. For example, if you weigh between 50 and 60 kilos and jog at around 8.5 - 9 km/h for an hour, you will burn between 700 and 850 calories, depending on your fitness level. In addition, all experts agree that the calorie counter on the treadmill is quite accurate compared to the rest of the cardio machines - especially if you enter your weight and age beforehand. And jogging on the treadmill doesn't have to be boring - it's a great device to make things more interesting. For example, try interval training by running at 12-13 km/h for 30 seconds to 1 minute and then walking at 5-6 km/h for 30 seconds. If you want to tone your butt and thighs and increase your calorie burn in the gym, then you should try the incline treadmill!
And how does the elliptical trainer burn calories?
The cross trainer is one of the most popular cardio machines in every gym and is particularly suitable for fitness beginners or people with knee problems. This strengthens the muscles and improves endurance, making the cross trainer perfect not only for warming up before strength training, but also for losing weight. Of course, the calorie consumption of an elliptical trainer depends on the device settings you choose. The higher the load level and the faster you pedal, the more effective the training will be. Depending on the intensity and speed, a woman who is around 160 centimeters tall and weighs 50 kilos can burn around 400 calories per hour. According to a scientific study, the calorie counter on the cross trainer overestimates calorie consumption by around 42%. Therefore, it would be better if you don't rely on it completely but monitor your pulse and heart rate. In general, optimal fat burning occurs at 60 - 70 percent of the maximum heart rate.
Calorie consumption ergometer
Watching a film and exercising our body at the same time - it's not for nothing that the ergometer is so popular. Here, too, the calorie consumption in the gym depends on the intensity of the training and our weight. With a moderate load of 90 - 100 watts, women weighing between 50 and 60 kilos burn around 500 calories per hour. At a higher load of 150 to 180 watts, you could even burn up to 750 kcal. One of the biggest advantages of the ergometer is that with some models you can directly enter how many calories you want to burn.
And what is the calorie consumption on the rowing machine?
The rowing machine is one that is often neglected or completely avoidedof the most effective cardio machinesfor a complete full body workout. Compared to the treadmill and cross trainer, all important muscle groups, including the shoulder, upper arm, abdominal and buttock muscles, are used at the same time. In this way, endurance is improved and metabolism is boosted, which in turn stimulates fat burning. A woman weighing 50 kilograms can burn up to 400 calories per hour during a light workout on a rowing machine. With a higher load, the calorie consumption on the rowing machine is around 800 calories. So it's the perfect device for those days when you just don't have time for a long workout and still want to get some exercise in.
Is strength training good for losing weight?
Do you head to the cardio machines when you want to lose a few pounds and get your body in shape? Now surprise – you might want to head over to the weights area. The combination of endurance and strength training is the best possible choice to achieve long-term results and outcomes. Strength training not only stimulates weight loss, but also strengthens our bones, improves joint stability and is therefore very important for our health. There is no uniform formula for calculating calorie consumption when lifting weights, as each workout is very different. You train with different equipment and lift different weights during training. Whether aStrength training with your own weightand exercises such as push-ups, squats or lunges or lifting weights - the two variants are incredibly effective and support both weight loss and muscle building.
To increase calorie consumption when lifting weights, focus on compound exercises that work multiple muscle groups at the same time. Obviously, the amount of energy required to perform a weighted squat is much higher than, for example, bicep curls. According to Harvard Medical School, a 100- to 150-pound woman can burn up to 300 calories per hour with high-intensity strength training. Free weights have a higher calorie burning potential compared to resistance machines. When lifting weights, the body must provide balance and stability, not the machine. However, using the wrong technique could result in serious injuries. For this reason, it is recommended that you first get used to the machines and only then add weight lifting to your training routine.
Whether using machines or free weights, you can increase your gym calorie burn by focusing on the intensity of the repetitions. Don't stop at 10 reps when you could have done 15. If you are not tired after the exercise, increase the resistance. Shortening the rest periods between sets or doing circuit training will keep your heart rate higher throughout the workout, helping you burn many more calories. Superets, where you perform two different exercises back to back without rest, are another great way to boost fat burning. However, the real beauty of strength training lies not in the calorie consumption, but in the so-called afterburn effect. It ensures that our body continues to run at full speed for a few hours after training and therefore burns more calories even when resting.
