How Many Calories Are Burned During 30 Minutes of Weight Lifting?

BySydney Stein UpdatedAugust 13, 2019
来自 Lisa Maloney, CPT
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While it's easy to count the calories you're putting into your body, it's often hard to determine how many calories you're burning when working out. However, based on specific factors, you can actually count how many calories you burned weight lifting for 30 minutes.

举重增强肌肉，还能以较低的速度燃烧卡路里。
图片来源：urbazon/E+/GettyImages

Benefits of Weight Lifting

Weight lifting is a type of strength training and is a key component of overall fitness for everyone. Many of us know that weight lifting can help build and maintain muscle mass and strength; however, there are many more benefits than you might think.

A combination of age, inactivity and inadequate nutrition decreases bone mass at the rate of 1 percent per year after the age of 40. According toHarvard Health Publishing，通过强调你的骨头，力量训练可以增加骨密度发挥作用，reducing the risk of osteoporosis.

If you don't do anything toreplace the lean muscle你失去随着时间的推移，你会增加你的身体脂肪百分比。通过将力量训练到你的健身锻炼，你可以在短短30分钟燃烧热量，increase your metabolism和even reduce signs and symptoms of chronic conditions like arthritis and back pain.

Read more:如何开始使用举重

Calories Burned Weight Training Calculator

按照2015-2020 Dietary Guidelines for Americans，大多数人需要减少他们消耗的卡路里数量，增加他们的体力活动。典型地，这意味着，为了lose 1 1/2 pounds a week, you need a calorie deficit of 500 to 750 calories.

Forcing your body to lift heavy weight repeatedly will stimulate muscle growth, which leads to a higher metabolism. When you are done lifting weights, your body continues burning calories due to the need for your muscles to recover. Based off ofHarvard Health Publishing's消耗卡路里图表的活性和重量，为的一般重量训练，30分钟的：

  • 125-pound person will burn 90 calories
  • 155-pound person will burn 112 calories
  • 185-pound person will burn 133 calories

Read more:How Many Calories Should I Burn a Day to Lose Weight?

Tip

For most healthy adults, theDepartment of Health and Human Servicesrecommends you get at least 150 minutes of aerobic activity and two days of strength training a week.

Calorie Burning Exercises With Weights

无论你想专注于你的上半身，下半身或全身，循环训练是一个伟大的方式同时在多个练习来获得。你会知道你是否跟上力度消耗热量，focus on using heavy weights和move quickly from exercise to exercise.

Tip

It's important to always maintain proper form when lifting heavy weights to prevent injuries and stress on your tendons, muscles and joints.

Move 1: Squats and Curls

  1. 两脚打开与肩同宽站立,何鸿燊lding a dumbbell in each hand.
  2. 弯曲你的膝盖，如果你坐在椅子上，把你的臀部向后，挤压你的二头肌，弯曲手臂举起哑铃。
  3. Press your heels into the floor while returning to the initial position, and slowly lower your arms.
  4. Repeat eight to 12 times for three sets.

Move 2: Push-Ups

  1. Position yourself on the floor with your face down, palms on the floor shoulder-width apart and the balls of your feet touching the ground.
  2. 提高自己使用你的武器，让您的头直线你的脚后跟。
  3. Repeat lowering and raising your body at a steady pace for three sets of 15 reps.

Move 3: Dumbbell Rows and Flies

  1. Stand with your feet shoulder-width apart with a dumbbell in each hand and bend forward at your hips so your torso is nearly parallel to the floor.
  2. Keeping your torso stationary, lift the dumbbells to your side while keeping your elbows close to your body.
  3. 放下你的武器，并返回到初始位置。
  4. Raise your arms straight out to your sides until they are in line with your body.
  5. Slowly return to starting position and repeat for three sets of eight-12 reps.
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