Human Energy

Comparison of Cardio Activities to increase calorie burning (energy expenditure)

1. Walking

                  Speed Matters! The faster we walk the more calories we burn

                  Not a skill: don’t have to perfect

How to burn more calories walking?

Add weight (small hand weights) 1-3lbs Increase calorie burn by 30%

Wear a weight vest

NO ANKLE WEIGHT; Changes Gait and can cause injury

2. Running

                  Distance Matters!

                  Is a skill; skill we have to perfect

Ex 1.      Run 3 miles- SAME person

                  Day 1: 30 minutes

                  Day 2: 18 minutes

A 150lbs woman will still burn ~340 cal

30 min  increase duration  decrease intensity

18 minutes decrease duration Increase intensity

Ex 2. Two DIFFERENT people same weight on a treadmill. Tell them to run for 30 minutes. They can select how fast they’ll go

Who will burn more calories 5mph or 6.5mph

6.5mph since they ran the furthest DISTANCE in the 30 min period

If you set a TIME limit go at the highest intensity you can. This will take you the farthest distance

If you set a distance limit, it doesn’t matter how fast you go. You’ll finish sooner or later,

3. Swimming

                  Water resistance

                  Swimming ¼ mile burns the same # of calories as running 1 mile

Cycling Outdoors

                  Cycling 3 miles burns the same # of calories as running 1 mile

Indoor Exercise Equipment

                  Stationary bikes

                  Treadmill

                  Ellipticals

Weight bearing  have to put in your weight

Without weight, machine assumes you are 150lbs

Weigh more 150 you burn more calories; weight less you burned under the calories

Energy In                                                 Energy Out

Carbs                                                        RMR

Protein                                                      TEF                           TDEE

Fats                                                             TEA

Does exercise TEA affect calories burned at rest RMR

Metabolic Aftereffects of Exercise (EPOC- Excess Post- Exercise Oxygen Consumption)

Resistance Training (RT)- Cause RMR to increase and effects the amount of calories we burn at rest; last for 1-2 days

Cardio- Cause RMR to increase but not as much; maybe 1-2 hours after exercise

Breakdown of how our calories are burned in 24 hours

Example

Consume 2500 cals in diet (energy in)

To burn those 2500 calories (energy out)

TDEE

RMR 60-75%                     RMR: 70%          1750 calories

TEF- 5-10%                         TEF: 10%             250 calories

TEA- 15-30%                     TEA: 20%            500 calories      

                                                                                          2500 total calories