fartleker wrote:
I try to keep a running total if my head of calories burned/consumed to make sure I eat enough. Know approximately running and cycling, but have no idea what to count for swimming. Let's say you swim 3000m in an hour, including fast stuff, warm up, cool down, and drills. Approximately how many calories would you burn?
I am statistical junky, as such, I have done year long data regressions on calories burned, calories consumed, weight lost/gained, etc.
What I found (via a sum of least squares regression of that data) was that while there was uncertainty in the data for a given day/week/meal/workout, over the long period of data, the solution smoothed out and I found the following (Male, late 30s in age, 135 to 145 pounds):
Resting burn: right around 1900 - 2100 as would be expected
Deficit to lose a pound of weight: close to the 3500 expected
running burn: very close to the 100 cals per mile regardless of effort (as expected)
bike burn: take the KJ of work done and add between 10 and 20% and call it calories
Swimming burn: 150 cals per 1,000 yards (SCY freestyle, flip turns, cruising speed around 1:25 to 1:35 with interval push offs between 1:35 and 2:00)
So what I now believe is that for me and my analysis, 600 to 700 cals per hour doing an aerobic activity is working pretty hard. It is easier to do it while running, harder to do while riding, and really hard to do while swimming (all for me obviously, you might be able to run 9 miles in an hour easily, I can't you might be able to swim 1:05 all day long, I can't).
If I were in a pinch and needed a decent burn estimate. I would say that if I worked hard (swim bike or run) 650 ish and going easy is 450 ish, going in the middle is in the middle.
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