Fast Fitness: Pumping Iron and Women's Calorie Burn

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Purple and white tile with woman in it

Calories now vs calories later: the delayed benefits of weight training might end up burning nearly as many calories as cardio.

The next time you are strength training at ANU Sport, be aware that your intensity level in the gym might keep that fat burning furnace going long after you’ve left the building!

It is widely accepted in the sports science community that you are likely to burn more calories during your 1-hour cardio session than you would lifting weights for an hour. 

However, a study published in The Journal of Strength and Conditioning Research revealed that women who did weight training burned 100 more calories on average during the 24 hours AFTER their training session finished.

A separate study in the journal Medicine & Science in Sport & Exercise concluded that this calorie ‘afterburn’ is magnified when women ‘up’ the weight on the bar during their workout.

Women who lifted more weight for fewer repetitions (85-percent of their maximum load for 8 repetitions) burned nearly twice as many calories during the two hours after their workout when compared to the other test group, which did higher repetitions with a lighter weight (45-percent of their maximum load for 15 repetitions).

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NOTE: All claims and calculations in this article provided by The Journal of Strength and Conditioning Research AND Medicine & Science in Sport & Exercise.

DISCLAIMER: Please consult your doctor if you have any medical conditions which may impact your ability to exercise OR begin a gym program. This article is for educational purposes only and does not constitute sports medical advice on training.

Further information on our Fitness Centre - and how to become a member - can be found here: https://anu-sport.com.au/fitness-centre/gym-memberships

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