Calories Burned Weightlifting
Weightlifting can be a beneficial component of any workout plan, whether you are trying to lose weight, maintain fitness or build strength. Weightlifting does not burn as many calories as more intense cardio workouts such as running and biking. However, an intense workout that mixes weightlifting with some high-intensity aerobic moves such as running and jumping rope can provide a bigger caloric burn than more traditional weight training that works one muscle group at a time.
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The Facts
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According to the calculator available at Healthstatus.com, a 150-pound person can expect to burn 117 calories in 30 minutes of general weightlifting. Running fast (10 mph) for 30 minutes will burn 612 calories, and a moderate 30-minute workout on a stationary bike will burn 238 calories.
Adding Intensity
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While general weightlifting burns far fewer calories than more cardio-focused workouts, you can increase the calorie burn of your weights workout by adding intensity. Vigorous weightlifting can burn as many as 206 calories in 30 minutes, according to Healthstatus.com.
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Pushing Yourself
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The problem, according to MSN health writer Martica Heaner, is that most of us do not push ourselves that hard in our workouts. Heaner suggests that you can add intensity by performing more lower-body moves such as squats and lunges, or performing a circuit workout that forces you to move quickly between different movements. She even suggests adding cardio-type exercises like jumping jacks and running between weightlifting moves.
One Alternative
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If you want to add intensity to your weightlifting routine under the guidance of a trainer, you might want to consider CrossFit workouts. These daily workouts are growing in popularity, and they combine Olympic weightlifting moves with conditioning such as jumping rope, doing plyometric jumps and other exercises. These are quick, intense workouts. You can find a CrossFit affiliate in your area at the CrossFit website.
Keep Records
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Another way to make sure you're working yourself hard o burn maximum calories is to keep records of your weightlifting workouts. Record your reps and weight for each exercise, and try to keep challenging yourself, and you'll be less likely to let yourself fall into the habit of doing workouts that are too easy and therefore don't burn many calories.
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