Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities). Ainsworth BE, Haskell We, Hermann SD, Makes N, Bassett Jr DR, Tudor-Locke C, Greer Jr, Vein J, Whitt-Glover MC, Leon AS.
Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. There is a summary of general physical activities defined by intensity from the CDC and the Harvard School of Public Health.
I’ve written this article for Personal Trainers London, and you can find it here, or read the updated version below. The question that many people want an answer to, after transitioning from the good old cardio treadmill, and entering the kettle bell world.
So sit tight and read on if you really want to know the nitty-gritty of how many calories you burn with kettle bell swings! Because there are plenty of variations, we all know that the more muscles required to perform an exercise, the more calories you burn.
Because if you’re swinging a 4 kilo kettle bell at low intensity you might as well stay parked on the sofa with your hand down your pants like Al Bundy, and watch a re-run of Married With Children. My third point is that the amount of weight you’re swinging also plays a huge role in how many calories you burn.
A Calorie is a unit of energy that measures how much energy food provides to the body, continually eating more calories than you need will cause your body’s fat stores to expand, resulting in excess fat or obesity. The body on its own already burns calories when you’re laying in bed, relaxed and doing nothing, it still uses energy to maintain essential life functions such as pumping blood, vital cell activity, maintain body temperature, breathing etc.
You might think to yourself, I’ll just take in fewer calories by going on a hunger strike, but this will lower your metabolic rate as well, therefore not a recommended option. For long term solutions, you should look at a healthy sustainable diet and a good exercise regime.
If you’re as good as me with math, you’ve figured out that we have another 40 to 25% of calories to burn off after taking our MBR into account. The great thing is, we can subtract another 10% (approx) for the heroic effect of food, i.e. digestion, absorption, storage and use.
In other words, if you’re leading a pretty inactive lifestyle and sit in-front of the TV or computer all day, you can bet your sweet hippy on it that you’re not expanding more than you’re consuming. To get a rough estimate of how many calories you’re burning during exercise there are two calorie burn equations, we’re going to use the Harris Benedict Method which is a method that is great for the average body-type, it however does not take into account lean muscle mass or obesity.
This BMR calculation gives you an idea of what you would burn doing nothing but laying in bed for 24 hours. I’ve mentioned MET earlier on, it stands for Metabolic Equivalent of Task, which is a measurement value of energy expenditure for physical activities.
But you might have noticed that this does not take into account all the factors I previously mentioned, in particular the exact intensity, resistance etc. What you should know is if you want maximum calorie burn you should look at building lean muscle mass, work at the appropriate intensity level using the appropriate amount of resistance for the right duration of time.
If you want to calculate your total daily calorie needs then you need to multiple your BMR with one of the following lifestyle values that apply to you: If you train hard, you need to feed the body for recovery, you still don’t need to count what you eat, you need to listen to how you feel and how you look.
If you want to know how you can burn the most calories while swinging a kettle bell, then I would recommend using a heavy (but safe) weight and perform an interval style routine utilizing fast explosive maximum effort swings for 10 to 14 minutes in duration, at intervals of 20 seconds work and 10 seconds rest. You can also check out my book on Amazon or watch the kettle bell swing video on YouTube.
As a result, Wilson says, you end up using more of your stabilizer muscles than in traditional weight training, which translates into an increased calorie burn and a killer workout for your core. All this makes kettle bell training not only great for weight loss but also for improving fitness level; an ACE study found that eight weeks of kettle bell training two times a week improved aerobic capacity by almost 14 percent and abdominal strength by 70 percent in the participants.
Proper form is essential for ensuring you stay injury-free when performing kettle bell exercises. According to our calculations, a 40-year-old man who weighs 75 kg and is 185 cm tall burns around 713 calories per hour by doing two-handed kettle bell swings.
Let our friend and kettle bell expert Taco Fleur guide you through the calorific maze in this detailed article. Many people want an answer to this question after transitioning from the good old cardio treadmill and entering the kettle bell world.
Secondly, the intensity at which you exercise plays a huge part in how many calories you burn. Because if you're swinging a 4 kilo kettle bell at low intensity you might as well stay parked on the sofa like Al Bundy and watch a re-run of Married With Children.
If you're swinging hip hinge style you're working on your posterior chain muscles, if you're swinging squat style the emphasis is on the anterior chain muscles, and if you're swinging sport style there is the least amount of resistance, hence the least amount of emphasis on any muscles. Now that you know all that, allow me to be the bearer of bad news, calorie counting is not exact science, it's mostly based on guess work, and unless you're in a highly advanced and controlled environment, you're not going to get a 100% correct answer.
For long-term solutions, think about a healthy sustainable diet plus a good exercise regime. If you're as good as me at math, you've figured out that we have another 25–40% of calories to burn off after taking our BMR into account.
Divide the above number by 24 and you have your hourly calorie burn while not lifting a finger. I've mentioned MET earlier on; it stands for Metabolic Equivalent of Task, which is a measurement value of energy expenditure for physical activities.
But you might have noticed that this does not take into account all the factors I previously mentioned, in particular the intensity, resistance etc. What you should know is if you want maximum calorie burn you should look at building lean muscle mass, and work at the appropriate intensity level using the appropriate amount of resistance for the right duration of time.
If you want to know how you can burn the most calories while swinging a kettle bell, then I would recommend using a heavy (but safe) weight and performing an interval style routine utilizing fast explosive maximum effort swings for 10 to 14 minutes in duration, at intervals of 20 seconds work and 10 seconds rest. I know it was a long read, but if you understood everything, I'm sure you got something out of it, if not my point, then at least a formula to calculate how many calories you burn swinging a kettle bell.