Killer or Turbo Burning? Which Ewa Chodakowska's training burns more calories?
You train with Ewa Chodakowska? Have you ever wondered how many calories are burned during her training? Different sources give different values, however, as for the killer, used to be careful, that the body burns 600 kcal w 40 minutes. Turbo, in turn, is an effort that is supposed to burn 500 -600 kcal at the same time.
I checked it on myself.
Before I go to the results, I would like to mention where there could be discrepancies in the amount of calories actually burned in relation to their declared amount.
The amount of calories burned during exercise depends, among others. from:
1. gender
(men burn more calories during an identical exercise, due to differences in body composition),
2. body weight
(the greater the body weight, the more energy you need to put in to make a move, so it automatically burns more)
3. physical fitness
(a trained person burns fewer calories than a beginner).
So that the exercises give the desired effect, we have to train long enough and in the right training zone. The training zones are the ranges of your maximum heart rate, in which to practice depending on the purpose of the training. You should exercise at a different pace when your goal is to lose weight, in others, when we want to improve our condition, and in another, when we aim to improve sports results while in very good condition.
Exists 5 training zones. In each of them, different energy transformations take place in the body, conducive to the reduction of adipose tissue, or to improve cardiovascular fitness.
Zone I (50-60% MHR) - regeneration zone: low-intensity training, aimed at general improvement of physical condition.
At this level, the muscles and the cardiovascular system are slightly strengthened; moderate reduction of body fat.
Recommended to people :
- beginners,
- in poor physical condition,
- obese or overweight,
- people who want to regenerate after a lot of effort.
Zone II (60-70% MHR) - fat burning zone: medium intensity training, significantly improving the work of the circulatory and respiratory system, during this type of training, fat tissue is burned intensively. It is recommended for people who want to lose weight.
Zone III (70-80% MHR) - cardiovascular efficiency improvement zone:
by exercising in this zone, we improve the efficiency of the respiratory and circulatory systems. We increase the intensity of gas exchange in the lungs and the flow of oxygenated blood to the muscles. The training is recommended for people in good shape, wanting to improve their results, e.g.. runners looking to increase their speed.
Zone IV (80-90% MHR) - transition zone to anaerobic transformation (anaerobic):
in this zone, aerobic training ends and anaerobic training begins. Most of the energy comes from the combustion of carbohydrates and only to a small extent from fats. Designed for professionals, wanting to improve their results.
Zone V (above 90% MHR) - training for professionals.
Lactic acid builds up very quickly in the muscles, therefore, training in this heart rate range is very tiring and therefore short. They are designed to improve endurance.
How to calculate your maximum heart rate?
To calculate maximum heart rate (MHR) a universal formula should be used:
MHR = 220 - age
220 is the generally accepted value for maximum heart rate. From it, we subtract our age and obtain the maximum heart rate for ourselves.
However, let's remember about it, your own training heart rate should not be compared with that of other people. The only thing we should compare is our own heart rate from a given training with the results of our heart rate from previous training.
So, after the "little" introduction - the facts. Below are diagrams of two trainings, where exactly, minute by minute you can check my heart rate and the zones in which the training was performed.
For a second turbo fire:
Killer: 324 kcal. 24% fat calories burned.
Training more intense than turbo, most of the exercises took place in training zone IV. That would explain its name! Really exhausting training. After finishing training, endorphin rush guaranteed! And pride, primarily. Additionally, you can get even more out of a killer! Because I will confess, that in the case of "burpees" I switched to the "for beginners" version several times.
Turbo? 273 kcal. 33% fat calories burned.
This training is not worth underestimating 🙂 it would seem, that training is not that hard, however, as far as in the case of the killer, with the approaching end of training, it was easier to catch my breath, yes turbo, maintains a constant level of intensity despite the approaching finish, no relief is visible.
Despite, that my heart rate monitor showed lower values ​​than I expected and that the declared amount of calories, which can be burned during both of these workouts, it is far from the real thing, one thing is for sure. These workouts are definitely effective.