peeperjj's Journal, 25 Oct 19

Normally the watch says 200-220 total for 42-47 minutes. I can’t imagine it went down so much today. I always just assume I have to work out 45 minutes to get the burn I want. I’m not eating at much of a surplus so perhaps I need to add to that.  

I have to say I think the watch is misleading. My RHR is pretty high, and as a result my watch thinks I am burning calories all day, when in fact I am spending all day at my desk job.  

Looks like a pretty good workout to me! The hr watches aren’t very accurate. My resting heart rate was so low that will standing at the register at work it would say I was asleep 😂😅 It also said I was burning 3k cals a day but I was eating only >1000 cals and not losing significant weight. 

I burn between 200-400 kcal during my 30 min sessions. We do medium weights but high rep and HIIT as well. Times breaks. My heartbeat is pumping the entire time. I’d for example do 15 barbell squats, 15 deadlifts, 30 sec kettle bell swing and 30 sec plyo box jump squats before taking a 1 min break. This repeats 3 times before we do an other round of 4 different things. On a leg day still legs... 

I take those calorie burn counters with a grain. Some of them can’t account for intensity. I know mine will calculate 450 cal burned after 1 hr workout but I’m sure it’s more because I feel depleted at the end of my workout . I just stick hard to my rest times (using the rest time to change weights etc) and this automatically keeps my intensity up. My rule of thumb for rest times are: Rest Time: 2 minute B/W Completed super sets, 90 seconds B/W ISO Hold Sequence, 60 seconds B/W straight sets. 

Guessing I had 5 min worth of breaks total with the walking back and forth. Weights weren’t as high as usual but it was a strain to do most of it. Hip machines so so because I usually do around that. One machine was a struggle the other easier than usual. My watch is the series 4 Apple Watch so I’d think it would be fairly accurate but... it’s Apple lol. Just got a weeks worth of messages this morning on my iPhone XS grrr. I don’t do HIIT at all or any cardio. I keep HR avg around 120-140 for workouts if it’s accurate. My rhr is in the 50’s most days. But I sit a lot. It runs 80-100 doing light housework I think. I time it for calorie burn to eat more food. I lift higher weights for muscle growth. Stiff this morning so it did some good I guess.