While working with a barbell, dumbbells or on a simulator, you burn accumulated calories. But this is not the end of the process. During training, the metabolism picks up speed and maintains this acceleration for some time after leaving the gym. It turns out that during rest immediately after training, the process burning calories(calorie expenditure) continues.

The founder of the idea of ​​energy consumption for muscle work B.C. Farfel singled out four power zones (in the future, the works of other authors only developed and supplemented them). An analysis of the work of various researchers related to energy consumption allows us to identify five zones of approximate energy consumption when performing various types of exercise with the duration of classes 80-90 minutes.

Calorie consumption table for women weighing 50.0-60.0 kg:

1 zone - "very low" loads 290-390 kcal,

2 zone - "low" loads 390-485 kcal,

3 zone - "medium" loads 485-590 kcal,

4 zone - "high" loads 590-710 kcal,

5 zone - "very high" loads 720-890 kcal.

Calorie consumption table for men weighing 65.0-75.0 kg:

1 zone - "very low" loads 390-495 kcal,

2 zone - "low" loads 500-610 kcal,

3 zone - "medium" loads 615-725 kcal,

4 zone - "high" loads 725-840 kcal,

5 zone - "very high" loads 840-1060 kcal.

The calorie consumption table will help you calculate your energy costs:

motor activity
		Energy costs calorie expenditure during exercise
Cyclic exercises
Walking walking (70-80 steps per minute)
	9.0-10.0 km/h
	11.0-13.0 km/h
Skiing
	9.0-10.0 km/h
	11.0-13.0 km/h
Swimming
Skating
Cyclic sprint exercises
Running at top speed
Running exercises
Game exercises
Volleyball
Badminton
Outdoor games
Table tennis
Handball
Basketball
martial arts
Fencing
Speed-strength exercises
Throwing exercises
jumping exercises
Coordination exercises of varying complexity
morning exercises
General developmental exercises (easy)
General developmental exercises (vigorously)
Aerobic gymnastics (low intensity)
Aerobic gymnastics (high intensity)
Shooting

AT presented table the approximate consumption of energy expended by athletes when performing various physical exercises is given. She will help you with ease calculate calorie consumption any of your workouts. The table was developed by R.I. Kupchinov based on the results obtained by various researchers. In literary sources, energy costs are given in other units of calculation:

in the SI system 1 kcal = = 4.1868 J;

1 MET (metabolic unit) = 3.5 kcal.

A reference point for a quality load for "regulars gym" is considered such a load that allows spend in one session(80-90 min) approximately 600-700 kcal. Such a minimum can be quite fulfilled with the approximate amount of funds used in the classroom with the intensity of the load:

• 30% of the time (from the time of the entire lesson) with a heart rate (HR) - 100-120 beats / min or 110-125 kcal;
• 50% - at 130-160 bpm or 330-385 kcal;
• 20% - at 160-180 bpm or 160-190 kcal.

Athletes have 720-840 kcal, respectively:

• 215-250 kcal,
• 360-420 kcal,
• 145-170 kcal.

Now that you know how to keep track of your energy expenditure, feel free to finish your protein shakes and go to the gym to swing! And don't forget about

Energy transformations and metabolism are essentially a cumulative process. They are closely related to each other, since the metabolism is impossible without the expenditure of energy and, accordingly, the transformation of energy is impossible without a full-fledged metabolism. After all, energy cannot appear or disappear - it only changes. Mechanical energy is converted into thermal energy or vice versa; under certain conditions, thermal energy is converted into mechanical energy, and electrical energy into thermal energy, and so on. Ultimately, the human body directs all types of energy in the form of thermal energy into environment. In order to have a detailed idea of ​​the amount of energy consumed by the body, it is necessary to measure the amount of heat entering the external environment.

The unit of measure for thermal energy is calories. A large calorie is called the amount of heat spent on heating 1 liter of water by 1 ° (per kilocalorie), and a small calorie is the amount of heat spent on heating 1 ml of water per kilocalorie.

In conditions of absolute rest, a person spends a certain amount of energy. Such an expense is due to the fact that the human body constantly consumes energy, which is closely related to its normal functioning. A huge amount of energy is consumed by the heart, respiratory muscles, kidneys, liver, as well as all other tissues and organs of a living organism. The energy expended by the body at rest, on an empty stomach, that is, approximately 11-16 hours after a meal, and at an external temperature of 15-20 ° - this is the basic metabolism of the body.

The basal metabolism in a healthy adult is on average 1 kilocalorie per 1 kg of body weight for 1 hour. If a person weighs 75 kg, then the basal metabolism is calculated as follows 75 * 24 = 1,800 kilocalories. This is the amount of energy spent on ensuring the vital activity of the body and the full functioning of all organs. The basic metabolism of the body depends on the age, sex, weight of the person and height. In men, the basal metabolic rate is much higher than in women of the same weight (it also depends on the structure of the body - depending on how much fat or muscle mass it contains).

Some changes in the basic metabolism occur when the functioning of the endocrine glands is impaired. For example, increased thyroid function leads to an increase in basal metabolism.

Energy consumption during vigorous activity.

The basal metabolism in most healthy adults averages about 1800-2100 kcal. With active muscular activity, energy consumption increases very quickly: and the harder such muscular work, respectively, the more energy a person spends. According to the amount of energy consumed, people of various professions can be divided into several groups.

• 1st group. Work in a sitting position that does not require significant muscle movements: as a rule, these are office workers (librarian, office worker, pharmacist, etc.) they spend about 2,250 - 2,450 large calories.
• 2nd group. Muscular activity in a sitting position (jeweler, teacher, registrar, etc.) they spend approximately 2,650 - 2,850 kcal.
• 3rd group. Minor muscular work (doctor, postman, DJ, waiter) - about 3,100 calories.
• 4th group. Very intense muscular work (car mechanic, trainer, painter, conductor) - about 3,500 - 3,700 calories.
• 5th group. Physically hard work (professional athlete, shop worker) - about 4,100 calories.
• 6th group. Very hard work (miner, bricklayer) - about 5,100 calories or even more.

It must be borne in mind that a very small amount of energy is consumed during mental work. That is why mental work is not a reason to eat chocolates.

Approximate energy costs for various human activities

Kind of activity	Expenses, kcal/(hour*1kg mass)
Dream
Rest lying down (no sleep)
eating sitting
Reading
Reading aloud
Driving a car
Sitting writing
washing
Sewing
Riding in transport
Typewriter typing
Car driving
Sweeping the floor
piano playing
Rowing (50 m/min)
Work in the garden
Washing by hand
Swimming (10 m/min)
Skating
Walking on a flat road (4 km/h)
Bicycling
window washing
Charger
Table tennis
Volleyball
Horseback riding
Gymnastic exercises
Walking on a flat road (6 km/h)
Badminton
Jogging on level ground
Rowing (80 m/min)
Walking uphill (2 km/h)
sawing firewood
Tennis
Football
Basketball
Running at a speed of 9 km/h
Walking on a flat road (8 km/h)
Swimming (50 m/min)
Fight
Skiing (12 km/h)
Running at a speed of 12 km / h
Boxing
Running at a speed of 15 km/h
Ax work
Labor activity
work as a bartender
work as a carpenter
work as a sports coach
work as a bartender
work as a carpenter
work as a sports coach
work as a miner
computer work
Construction
clerk job
fireman job
work as a forester
work as a heavy machine operator
heavy hand tools
horse care
office work
work as a bricklayer
work as a massage therapist
police work
study in the classroom
work as a steelworker
work as an actor in the theater
truck driver job
Housework
baby care (bathing, feeding)
children's games
Cooking
grocery shopping
heavy cleaning
Moving furniture
carrying boxes
unpacking boxes
playing with a child (moderate activity)
games with a child (high activity)
sitting reading
standing in line
Dream
watching TV
Fitness, aerobics
light aerobics
aerobics intensive
step aerobics easy
step aerobics intensive
water aerobics
bike trainer (medium activity)
bike trainer (high activity)
rhythmic gymnastics (heavy)
rhythmic gymnastics (easy)
rider trainers
rowing machine (medium activity)
ski simulator
stretching (hatha yoga)
weight lifting
heavy lifting
Sport
archery
badminton
basketball
billiards
Mountain bike
bicycle 20 km/h
bicycle 25 km/h
bicycle 30 km/h
bicycle 35+ km/h
skittles
boxing
curling
fast dancing
slow dancing
fencing
American football
golf
handball
walking in nature
hockey
horseback riding
kayaking
martial arts
orientation on the ground
race walking
racquetball
mountaineering (climbing)
roller skating
rope jumping
running 8.5 km/h
running 10 km/h
running 15 km/h
running in nature
skateboarding
cross-country skiing
skiing from the mountains
luge
snorkelling
football
softball
swimming (general)
fast swimming
backstroke
swimming (breaststroke)
swimming (butterfly)
swimming (crawl)
tennis
volleyball (game)
volleyball (competitions)
Beach volleyball
walking 6 km/h
walking 7 km/h
walking 8 km/h
fast walk
water skiing
water polo
water volleyball
fight
Work in the country
work in the garden (general)
wood cutting
digging holes
stacking, carrying firewood
work in the garden (weeding)
sod laying
lawnmower work
planting in the garden
tree planting
rake work
leaf cleaning
manual snow removal
Home or car repair
car repair
carpentry
fixing furniture
drain cleaning
carpet or tile installation
roofing
wiring

To find out your energy expenditure, you need to multiply the coefficient by your weight and by the duration of physical activity.

For example, if you weigh 70 kg and do intensive aerobics for 30 minutes.

You will use up: 7.4 * 30 / 60 * 70 = 258 kcal.

If you decide to lose weight, be sure to take into account the additional energy costs when compiling a diet. Also, do not forget about age: if you are already 35 years old, reduce the calorie content of food by 100 kcal every 10 years. Why is it important? Nutritionists warn that a daily excess of 200 kcal per day leads to the deposition of 8-9 kg of excess fat.

How to calculate your daily energy expenditure

A healthy adult male with a body weight of 70 kg spends on average about 1700 kcal per day on the basic metabolism, and a woman with a body weight of 60 kg - 1400 kcal. We offer to calculate the additional energy consumption for various types of activity using a simple formula and tables.

If you weigh 60 kg and did 20 minutes of aerobic exercise, multiply these figures by the energy expenditure factor:

0.123 x 60 (kg) x 20 (min) = 147.6 calories.

Table of energy consumption at various types activities

Table of energy costs when playing sports

In conclusion, let me remind you: if your work is not related to physical activity, you should consume 2000-2500 kcal to replenish daily energy costs. Service workers and people involved in mechanized labor will need up to 3000 kcal. If you are busy with hard physical labor - do not be afraid to consume 4000 kcal per day.

Maria Nitkina

The intensity of metabolic processes in the body increases significantly under conditions of physical activity. The more muscle work, the more energy consumption increases. The direct dependence of the amount of energy consumption on the severity of the load makes it possible to use the level of energy consumption as one of the indicators of the intensity of the work performed. As another criterion for determining the intensity of physical work performed by the body, the rate of oxygen consumption can be taken. However, this indicator during heavy physical exertion does not reflect the exact energy consumption, since the body receives part of the energy from anaerobic glycolysis processes that do not consume oxygen. Of course, to perform any physical exercises, loads, it is required a large number of energy. Energy is spent on muscle contraction, while the longer the load or the greater they are, the greater the amount of energy. Also, energy is spent on maintaining a certain temperature.

Maximum power zone. Within its limits, work can be performed that requires extremely fast movements. No other work releases as much energy as working at maximum power. Oxygen demand per unit of time is the largest, oxygen consumption by the body is negligible. The work of the muscles is performed almost entirely due to the anoxic (anaerobic) breakdown of substances. Almost the entire oxygen demand of the body is satisfied after work, i.e. the demand during operation is almost equal to the oxygen debt. Breathing is insignificant: during 10-20 seconds, during which the work is done, the athlete either does not breathe, or takes several short breaths. But after the finish, his breathing is intensified for a long time, at which time the oxygen debt is paid off. Due to the short duration of work, blood circulation does not have time to increase, while the heart rate increases significantly towards the end of work.

Zone of submaximal power: not only anaerobic processes take place in the muscles, but also aerobic oxidation processes, the proportion of which increases towards the end of work due to a gradual increase in blood circulation. The intensity of breathing also increases all the time until the very end of the work. Although the processes of aerobic oxidation increase during the work, they still lag behind the processes of oxygen-free decomposition. Oxygen debt is constantly progressing. Oxygen debt at the end of work is greater than at maximum power. There are big chemical shifts in the blood.

By the end of work in the zone of submaximal power, breathing and blood circulation sharply increase, a large oxygen debt and pronounced shifts in the acid-base and water-salt balance of the blood occur. This can cause an increase in blood temperature by 1 - 2 degrees, which can affect the condition of the nerve centers.

So, as a result of repeated loads of a certain power during training sessions, the body adapts to the corresponding work due to the improvement of physiological and biochemical processes, the features of the functioning of body systems. Efficiency increases when performing work of a certain power, fitness increases, sports results grow.

Energy costs of the body in conditions of physical activity. The intensity of metabolic processes in the body increases significantly under conditions physical activity. The direct dependence of the amount of energy consumption on the severity of the load makes it possible to use the level of energy consumption as one of the indicators of the intensity of the work performed (Table 10.5).

As another criterion for determining the intensity of physical work performed by the body, the rate of oxygen consumption can be taken. However, this indicator during heavy physical exertion does not reflect the exact energy consumption, since the body receives part of the energy from anaerobic glycolysis processes that do not consume oxygen.

Working increase

The difference between the values ​​of the energy consumption of the body for the performance of various types of work and the energy consumption for the main metabolism is the so-called working increase .

The maximum permissible severity of work performed over a number of years should not exceed the level of basal metabolism for a given individual by more than three times in terms of energy consumption.

Mental labor does not require as much energy as physical labor. The energy consumption of the body increases during mental work by an average of only 2-3%. Mental work, accompanied by light muscular activity, psycho-emotional stress, leads to an increase in energy costs by 11-19% or more.

Specific dynamic action of food

Specific dynamic action of food- an increase in the intensity of metabolism under the influence of food intake and an increase in the energy costs of the body relative to the levels of metabolism and energy costs that occurred before the meal.

The specific-dynamic effect of food is due to the expenditure of energy on:

1. Digestion of food,

2. Absorption into the blood and lymph nutrients from gastrointestinal tract,

3. Resynthesis of protein, complex lipid and other molecules;

4. Influence on the metabolism of biologically active substances entering the body as part of food (especially protein) and formed in it during digestion (see also Chapter 9).

An increase in the energy consumption of the body above the level that took place before eating, manifests itself approximately one hour after eating, reaches a maximum after three hours, which is due to the development by this time of a high intensity of the processes of digestion, absorption and resynthesis of substances entering the body. The specific dynamic action of food can last 12-18 hours. It is most pronounced when taking protein food, which increases the metabolic rate up to 30%, and less significant when taking mixed food, which increases the metabolic rate by 6-15%.

The level of total energy expenditure, like the Basic Metabolism, depends on age:

Daily energy consumption increases in children from 800 kcal (6 months -1 year) to 2850 kcal (11-14 years).

A sharp increase in energy consumption takes place in adolescent boys aged 14-17 years (3150 kcal).

After 40 years, energy consumption decreases and by the age of 80 is about 2000-2200 kcal / day.

Mental labor does not require as much energy as physical labor. The energy consumption of the body increases during mental work by an average of only 2-3%. Mental work, accompanied by light muscular activity, psycho-emotional stress, leads to an increase in energy costs by 11-19% or more. The level of total energy consumption, like RO, depends on age: daily energy consumption increases in children from 800 kcal (6 months -1 year) to 2850 kcal (11-14 years). A sharp increase in energy consumption takes place in adolescent boys aged 14-17 years (3150 kcal). After 40 years, energy consumption decreases and by the age of 80 is about 2000-2200 kcal / day. In everyday life, the level of energy consumption in an adult depends not only on the characteristics of the work performed, but also on the general level of physical activity, the nature of rest and social living conditions.

In everyday life, the level of energy consumption in an adult depends not only on the characteristics of the work performed, but also on the general level of physical activity, the nature of rest and social living conditions.

Gross EO

To characterize the gross energy exchange, the concept of basic exchange and exchange in various types of activity is used. The basal metabolism is characterized by the amount of energy expenditure in conditions of complete muscle rest, under standard conditions (at a comfortable ambient temperature, 12–16 hours after a meal, in the supine position). Energy consumption under these conditions is 4.2 kJ per 1 hour per 1 kg of body weight.

Minor deviations from these conditions lead to a change in the level of exchange. After eating, there is an increase in metabolism as a result of its specifically dynamic action. The most dramatic increase in metabolism (by 20 - 30%) occurs with the consumption of protein foods. Mixed carbohydrate and fat food causes an increase in metabolism by 10 - 15%. An increase in body temperature on GS causes an increase in metabolism by an average of 5%.

The amount of heat transfer is closely related to the surface area of ​​the body (Rubner's surface rule). Therefore, the energy consumption under the conditions of basal exchange per unit surface y different types animals has a much smaller spread than per unit body weight. So, in mice, dogs and horses, the relative values ​​of the basal metabolism are 4989, 4363 and 3944 kJ/m 2 per day. When calculated per 1 kg of body weight, the specific energy expenditure in a mouse is 2746, in a dog - 216, and in a horse - only 17 kJ.

Rubner's rule is not valid for all cases. There are obvious exceptions to it. For example, the specific heat transfer per unit of skin surface in a horse is almost two times less than in a bull. In wild animals, the specific energy expenditure at rest is higher than in domestic animals. It has been established (I. A. Arshavsky et al.) that systematic muscular work is accompanied by a gradual decrease in energy consumption under conditions of basal metabolism.