Calories Burned Through Strength Training

如果你想减肥，改变你的身体的外观，它可能是有益的，为您解除权重。它不仅燃烧热量，促进新陈代谢，但它可能帮助你成为更强大，并增加你的自尊。开始一个新的练习方案之前，请务必咨询你的医生。

It takes 3,500 calories to equal one pound of fat, meaning you'll need to burn an extra 3,500 calories per week for each pound you wish to lose. If you burn 500 calories more per day with exercise one day a week, you can reach that goal. For overall health, the Department of Health and Human Services recommends you get at least two hours and 30 minutes per week of moderate aerobic activity or one hour and 15 minutes of vigorous exercise, as well as to strength train with weights at least twice a week. (This is assuming a healthy adult, and varies based on individual.)

Strength training uses resistance to muscular contraction to tone muscles and burn calories. You can use your own body via push-ups, squats or abdominal crunches, or use free weights such as dumbbells or resistance bands. You also can perform strength training on exercise machines. Circuit training is a combination of high-intensity aerobics and resistance training and involves eight to 10 exercises or machines in rapid succession with no rest between.

The exact number of calories burned during strength training workouts depends on intensity, time and your body composition. According to the Harvard Medical School, on average, caloric burn ranges from 90 calories per hour of moderate training by a 125-pound person to up to 266 calories per hour of vigorous effort by a 185-pound person. Circuit training burns even more. Christopher Scott, Ph.D., an exercise physiologist at the University of Southern Maine, began using a modified method to estimate energy expenditure and found that weight training burns up to 71 percent more calories than originally thought. By his calculations, just one circuit of eight exercises taking about eight minutes can expend 159 to 231 calories, or about the same as running at a 6-minute-mile pace.

力量训练有除了减肥，只是燃烧卡路里一个额外的好处。在锻炼期间它会提高你的肌肉代谢，并持续很长一段时间之后，下面的高强度训练甚至几天的时间。更多的肌肉质量还可以帮助建立一个更精简，更低调的外观，即使你的体重和你一样没有当你是一个很多flabbier。亚当·坎贝尔​​，“女性健康大书练习的，”研究报告显示，30岁至50之间，你可能会失去对你的身体肌肉总量的10％，这可以增加一倍至20％的作者你到达60再一次的时候，总是在启动这个或任何运动或力量训练方案前咨询你的医生。

A study by W. W. Campbell et al and published in the "American Society for Clinical Nutrition" in 1994 reported that subjects in the study aged 56 to 80 years old produced four pounds of fat loss after three months of strength training, even though the subjects were eating 15 percent more calories in a day. In other words, they gained three pounds of muscle and lost four pounds of fat, but they were able to do so while consuming more calories.