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Showing posts with label weight. Show all posts
Showing posts with label weight. Show all posts

17 December 2012

Indoor Rowing energy expenditure: How many calories can you burn while on indoor rower?

An excellent calorie calculator, which estimates the amount of calories burned based on your body weight and activity is provided here:
You will be amazed on how many calories can an indoor rower burn!

This is also an excellent way to find out how much training you need to complete to get rid of unnecessary weight!

Notice that indoor rower is a great calorie-burner! Below I quote the results for my body characteristics inputting 3 indoor rowing sessions (note, that I normally execute separately each of those training sessions, but for illustration purposes I've added them together on a single day to outline their calorie expenditure).

Example - Basal Metabolic Rate Calculator(s) for a 105kg active person

The BMR for a 105 kg Male, 30-59 years old, is 2080.5 kcal.

Your energy expenditure for the day (excluding exercise) is your BMR (2080.5) multipled by your activity level (2.0)2080.5 x 2.0 = 4,161.0

Your hourly metabolic rate (HMR) is 2080.5 divided by 24.HMR = 2080.5/24 = 86.7

The training cost in activity of each exercise is calculated as your HMR multiplied by the Physical Activity Ratio of the exercise multiplied by their time in hours. See the Energy Costs page for a table of the different PARs for each pace.

Session 1 = 86.7 x 14.2 x (45/60) = 923 kcals (45min at 2:00/500m)
Session 1 = 86.7 x 21 x (8/60) = 243 kcals (8min at 1:45/500m)
Session 1 = 86.7 x 33.6 x (6/60) = 291 kcals (6min at 1:30/500m)

The total energy cost of your day is, therefore 5,618 (that is to say, your overall BMR plus all your exercise sessions).


Food Groups

The process outline here is a guide to your energy output and is a good place to start if you are interested in weight management. The other aspect is knowing the calorie balance. Energy is provided by three food groups, carbohydrates, protein and fats. The relative balance between these groups is 60% carbohydrates, 17% protein and 23% fats. Carbohydrates and protein provide 4.3 calories per gram and fat provides 9 calories.

The dietary requirements for a daily output of 5,618 kcals is therefore:
Carbohydrates = 5618.427 multiplied by (60/100) divided by 4.3 = 784.0 grams
Proteins = 5618.427 multiplied by (17/100) divided by 4.3 = 222.1 grams
Fats = 5618.427 multiplied by (23/100) divided by 9 = 143.6 grams

19 May 2011

Hand held fat measuring device - a quick and accurate way to assess your body composition

Model: BF306

Measurement parameters:

  • Percentage (%) body fat composition
  • BMI value
  • body weight classification (e.g. normal, overweight, etc).
Measurement time: 10-12 seconds

Accuracy: 5 %. The accuracy is pretty good and it compares well to professional health care institute equipment results. A friend of mine measured her body fat content in clinics using a high class equipment, her body fat was 40.3 %. This hand held measuring device indicated 41%, which compared very well with the clinics value. So, I would say that its body fat content value can be relied upon with confidence.

Approximate cost (Amazon price, May 2011): 28.1 pounds (inc. VAT)

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