Tuesday tip: Burn baby burn 🏃🏼♀️
I’ve said before that calories count so as well as knowing how many you’re consuming it’s important to know how many you’re expending too. Many gym machines estimate calories burned, but sadly they aren’t always accurate. In fact, many inflate the number of calories you burn. They usually only take into account your weight and age, and some don’t even do that!
A study from the University of California found that machines like treadmills, spin bikes, elliptical trainers etc over estimate by 13 – 42 percent
So how much are you actually burning? Actual burn varies with height, gender, age, body composition and fitness so the figures below are still estimates, but they’re based on a recent Harvard study which measured averages from a broad selection of people. They concluded that the cardio exercises that burnt the most included spinning, swimming, circuit training, treadmill running and vigorous weight lifting
# Stationary biking / spinning
Moderate cycling on a stationary bike burns approx 210–311 calories per 30 mins. An intense 30 min spin class burns 315–466.
This is far better than you’d expect -burning 300–444 calories per 30-mins. It’s a great cardiovascular exercise and easy on your joints.
# Circuit training
A combo of intense cardio and resistance training like circuits, hiit, or even attack/grit classes will burn 240–355 cals per 30 mins.
# Treadmill running
Running at a 12 min mile pace will burn 270 – 380 cals per 30 mins. Adding an incline will increase this. Even better, try some intervals to burn even more and give you an after burn too.
# Vigorous weight lifting
You’ll burn 90–133 cals per 30 mins, but remember the more muscle you build, the more energy your body burns at rest. So despite the lower burn during it you should still include it!
These are only averages – more accurate than the numbers on the machine – but not necessarily correct for you. So take your exercise calories burn with a pinch of salt, treat it as a bonus and try not to ‘eat back’ all of them!
Happy working out! 🤗