How many calories are burned while lifting weight
Yes, you can burn calories by lifting weight
Cardio and strength training are two essential parts of a workout routine. But when it comes to burning calories and shedding kilos, cardio is always prefered over strength training. That is because cardio is a form of aerobic activity that increases your breathing and heart rate, which helps you torch more calories.
Strength training and calories burning
However, it is completely incorrect to say that by weight training you cannot burn calories. If you look at the bright side then by lifting weight you will not only torch a considerable amount of calories but also be able to tone your muscles. Moreover, you will be surprised to know how much calories you can burn by lifting weight.
How lifting weight helps burn calories
We all know strength training helps us tone our muscles and bulk up. But if your goal is to shed some fat then strength training can be a total game-changer.
Building muscles helps to increase your metabolism because muscle burns more calories at rest than fat. Weightlifting is an intense exercise and demands a lot of energy. Our body requires extra oxygen after a weight training session to recover from energy loss. This effect lasts for more than 24-hour post-workout session, helping you burn calories.
Several studies suggest that weight training can help both men and women improve their body composition.
How many calories do you burn lifting weight?
How many calories a person will burn by lifting weight depends on how hard you are training.
As per Harvard Health Publishing, a person weighing around 70 kilos can burn 112 calories during a 30-minute low-to-moderate-intensity strength-training session. Whereas, a person weighing 83 kilos can expect to burn approximately 133 calories doing equal work.
Factors that affect how many calories you will burn
Your resting time
The resting time between your sets plays a major role when it comes to burning calories. If your resting period is more than you tend to burn fewer calories. If the resting period is less then you will burn more calories. This is because your body will have to work harder to complete repetitions and hence the recovery time post-workout will be more.
How much weight you are lifting
How much weight you are lifting during the strength training session matters a lot. Lifting heavy weight even for fewer repetitions helps your burn more calories as it requires a lot of power and energy.
The type of workout you are doing
Rather than focusing on a particular muscle group, try to incorporate a compound workout in your fitness routine. Focus on full-body exercises like deadlifts or pull-ups. They will help you burn more calories.