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Your ability to burn calories can be affected by a number of factors.
Level of fitness, body weight and type and intensity of exercise can all have
an effect. Your lifestyle may also be a contributing factor; even the weather
conditions can influence the burning of calories.
Before you are able
to calculate how many calories you burn in, say 30 minutes, you need to
calculate your daily calorie expenditure. Doing absolutely nothing for 24 hours
but lying still does not mean that you won't burn calories. In fact energy is
expended on the countless processes and mechanisms which are needed for your
survival but which do not require conscious thought, such as breathing,
blinking, pumping blood and repairing body tissues. These functions use a
considerable amount of energy expenditure. This amount or rate of energy is
known as the Resting Metabolic Rate (RMR).
RMR can vary dramatically
regardless of the metabolic functions needed for survival. RMR can be compared
to a fire: Stoke it and it uses more fuel; leave it and it runs down.
To estimate your RMR apply your body weight in kilograms to one of the
calculations below according to the appropriate age group:-
18-30 years
= (body weight x 14.7) + 496 = RMR in calories
31-60 years = (body weight x
14.7) + 829 = RMR in calories
(Source: Schofield (1985) In Warwick (1989))
To estimate total calorie (energy) expenditure on a daily basis you
first have to estimate your activity level - sedentary, moderately active or
very active. For Very Active multiply RMR by 2, for Moderately active = RMR x
1.7 and for Sedentary (sitting/relaxing) = RMR x 1.4. This gives a rough guide
to ones daily energy expenditure. Most energy is burned by metabolism;
increasing the resting metabolic rate can have a dramatic effect. One of the
best ways to do this is by exercising. Exercise burns energy.
It also
continues to burn extra energy by raising the RMR from 1 up to 24 hours after
exercising. This is a bit like having an afterburner. To get prolonged after
burn you need to exercise for a longer period at a relatively moderate
intensity. 30 minutes is perfect. However, sprinting to catch that bus in a
morning does not generate metabolic after burn.
Most gym equipment now
have calorie counters and are easily usable in calculating an idea of the
intensity needed in order to burn calories.
Some HRM's also have in-built
calorie counters which enable the user so see how many calories have been
utilised in a non-cv-kit based work-out. Polar Smart Edge HRM is a good example
of this. (See our HRM Range).
Resting between the exercises of a
standard circuit resistance session allows the heart rate to drop; it then
remains relatively low across the entire session. But running at a comfortable
pace between the exercises and maintaining the heart rate at about 80% max
means more calories are burnt, probably close to or exceeding 400 in 30
minutes.
The article - 'Calorie Burn -Exercise for the Calorie Burn' is an example of a 30 min
exercise session that combines resistance exercises with an aerobic element.
Having access to fixed weight equipment is necessary. So a visit to the local
gym, if home equipment is not available, is a must.
Remember equipment
should be available at all times - you don't want to be kept waiting as it is
important to keep the session going continually. An alternative option is to
use body bar/bars at set weights with an exercise bench. Whichever type of
equipment you use you will need an exercise mat and a stopwatch or, preferably,
a heart rate monitor.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
of E.F.L All rights reserved
www.exercise.co.uk is brought to you by the Sevens/Yasp
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