Training, rest and calorie consumption

While working with a barbell, dumbbells or on a machine, you burn accumulated calories. But this is not the end of the process. During the training period, the metabolism picks up speed and maintains this acceleration for some time after leaving the gym. It turns out that during rest immediately after training the process burning calories (calorie consumption) continues.

Only intense training can build muscle mass. And in turn, muscles need a lot of energy to grow. There is a direct proportionality: the more muscles, the faster the metabolism occurs. And accordingly, the speed during rest after training is also higher than usual. And the higher this entire metabolic rate, the more calories are needed for the success of the training process. The body should not feed itself, otherwise the muscles will not grow. He should have enough calories consumed. Monitor the growth of your muscles and, accordingly, the calorie content of your food: an increase in the first must necessarily be followed by an increase in the second.

Assessment of motor load based on energy expenditure.

Did you know, our dear readers - lovers of dumbbells and exercise equipment, that at the moment, when determining the main indicators of the reaction of the functional systems of the human body to loads, they use an approach associated with the significant spread in physical culture (as well as in labor physiology) of determining the amount of load by energy costs (in kcal).

Calorie expenditure during exercise.

The fairly high information content of determining the magnitude and intensity of the load based on energy consumption is quite obvious. As is known, in the educational and training process in physical education, a variety of physical exercises are used, performed in different conditions, varying in duration and power, size and nature of weights, methods, etc. Their load can be represented as a single indicator by summing up energy costs (provided that the load value can be determined with high accuracy).

1. BX,
2. additional energy consumption.

The basal metabolic rate for an adult is approximately 1 kcal per 1 hour per 1 kg of weight. The basal metabolic energy is aimed at ensuring the functioning of the cardiovascular and respiratory systems, liver, kidneys, digestive organs, and central nervous system.

How to calculate calorie consumption?

To maintain the body's energy supply (2500-2800 kcal/day, taking into account gender and age), manual workers, including athletes swinging on exercise machines, must daily expend (above the basal metabolic rate) at least 1500-2000 kcal through physical activity. In addition, to maintain the vitality of the body, cleanse it of waste and toxins through muscular effort, a person must spend 2100-2400 kcal weekly, depending on gender, body weight, age and level of psychophysical condition.

To consume 2100-2400 kcal per week, the training load should be approximately: running for 3-3.5 hours at a speed of 10-12 km per hour, with a heart rate of 170-180 beats/min or other equivalent motor load.

The simplest and most accessible formula for determining energy consumption (except for swimming) when performing physical exercises is as follows:

The founder of the idea of ​​energy consumption for muscle work B.C. Farfel identified four power zones (later the works of other authors only developed and supplemented them). An analysis of the work of various researchers related to energy consumption allows us to identify five zones of approximate energy consumption when athletes perform various types of physical exercises with a duration of 80-90 minutes.

Calorie consumption table for women weighing 50.0-60.0 kg:

Zone 1 - “very low” loads 290-390 kcal,

Zone 2 - “low” loads 390-485 kcal,

Zone 4 - “high” loads 590-710 kcal,

Zone 5 - “very high” loads 720-890 kcal.

Calorie consumption table for men weighing 65.0-75.0 kg:

Zone 1 - “very low” loads 390-495 kcal,

Zone 2 - “low” loads 500-610 kcal,

Zone 3 - “medium” loads 615-725 kcal,

Zone 4 - “high” loads 725-840 kcal,

Zone 5 - “very high” loads 840-1060 kcal.

The calorie consumption table will help you calculate your energy consumption:

in the SI system 1 kcal = = 4.1868 J;

1 MET (metabolic unit) = 3.5 kcal.

The benchmark for a quality load for “gym regulars” is considered to be a load that allows spend in one lesson (80-90 min) approximately 600-700 kcal. This minimum can be achieved with the approximate amount of funds used in classes at the intensity of the load:

1. 30% of the time (of the entire session) at a heart rate (HR) of 100-120 beats/min or 110-125 kcal;
2. 50% - at 130-160 beats/min or 330-385 kcal;
3. 20% - at 160-180 beats/min or 160-190 kcal.

Athletes have 720-840 kcal, respectively:

1. 215-250 kcal,
2. 360-420 kcal,
3. 145-170 kcal.

Now that you know how to track your energy expenditures, feel free to finish your protein shakes and hit the gym! And don't forget about the self-control diary.