calories

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How many more calories are burned standing instead of sitting? Not much

personal trainers at work personal training New Orleans

Researchers measured the caloric expenditure of four groups doing four different activities: typing while sitting, watching TV while sitting, standing, and walking. In 15 minutes it turns out that standing burns 2 more calories than sitting. From this article How Many Calories We Burn When We Sit, Stand or Walk, some quotes:

“Someone who stood up while working instead of sitting would burn about 8 or 9 extra calories per hour. (Just for comparison, a single cup of coffee with cream and sugar contains around 50 calories.)”

And:

“When the volunteers walked for 15 minutes, even at a fairly easy pace, they burned about three times as many calories as when they sat or stood. If they walked for an hour, the researchers calculated, they would incinerate about 130 more calories than if they stayed in their chairs or stood up at their desks.”

You’ve got options for creating a caloric deficit. You could stand at work for most of the day and earn cream and sugar in your coffee, or you could sit at work and drink your coffee black.

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Caloric restriction and longevity

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A New York Times article, The Calorie-Restriction Experiment, details a study where researchers attempted to find out if eating less increased longevity. 132 men and women reduced their daily calories by 25 percent for two years to see if a Spartan diet affects the aging process and its associated diseases. 

Subjects experienced “astounding drops in cardiovascular risk factors”.

BUT, another quote:

“Ninety-nine percent can’t do it,” John Holloszy, a medical doctor who is the lead investigator at Washington University, told me. “The people in the study are not going to stick with it” after they leave.

Damn.  Two years to figure that out?

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Sensible Weight Loss

personal trainers at work personal training New Orleans

There is confusion of about just how many calories are burned as a result of exercise and also about how much added muscle increases metabolism. The short answer is not much. Fat loss is primarily accomplished by eating less - not diet per se but by following a sensible eating plan you can stick to for the long haul, in other words for the rest of your life. Diets, as a rule, seldom work in the long run.

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High Intensity Inteval Training Lowers Appetite

personal trainers at work personal training New Orleans

From this article in the International Journal of Obesity, High-intensity intermittent exercise attenuates ad-libitum energy intake comes this conclusion:

“High-intensity intermittent exercise suppresses subsequent ad-libitum energy intake in overweight inactive men. This format of exercise was found to be well tolerated in an overweight population.”

The study compared a group of over-weight men who did moderate exercise to another over-weight group who did high intensity interval exercise (HIIT).  Seventy minutes after they exercised the HIT group consumed fewer calories and also consumed fewer calories the next day.

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