Calories Marathoners Burn

[MondoLeStraka]

Steve,

I heard some years ago that even though a runner - for example - might burn x amount of calories per hour that they actually burn up twice that since it takes 24 hrs for your body to truely settle down from the excercise. So if a person just burned up 500 calories on a run that they actually burn up 1000 calories. Is this true?

Love your videos.

[BJ219]

So what you're saying is...cardio doesn't do much for weight loss?

(I know that's not what you're saying, but could you please clarify the purpose of this video?)

[Slaterking2010]

When am running on the treadmill it says 1000 calories per hour.

I run at 15Km/h

[Gus589]

I run 7 miles in an hour and it says 1000 calories as well, Also my shirt is soaking wet with sweat. I think this video might be inaccurate

[emericaordie15]

Wtf??? When i do cardio i can burn well over 500 calories in one hour with little rest periods etc and it also helps that I have super good conditioning..

[donal2777]

This means the idea of physical activity to cure obesity is absurb. Physical activity is an excellent to reduce risk of premature death , of diabetes, cardiovascular disease, stroke, hypertension, osteoporosis but not significant or longterm weight loss - the research proves this. The calorie basis is completely flawed and doesnt take into hormonal or enzymatic processes which control weight loss and gain controlled by insulin and dietary carbohydrate. Overeating is the symptom not the cause

[BodyPerformanceTV]

@donal2777 This so inaccurate I don't know where to begin!

[Chaaarge]

steve, wouldn't someone with bigger muscles than a typical marathoner burn more calories per hour if they ran at the same pace? I recall you saying on your radioshow that if we have big muscles and use them we will burn more calories than someone who has smaller muscles

[BodyPerformanceTV]

@Chaaarge Yes, IF they could run as fast and long with the addtitional muscle weight AND if they we in as good shape as a marathoner.

[BenjaminPipic]

This video is misleading. Olympic marathoners' bodies are far more efficient when it comes to energy use. If you run 5 miles a day for 100 days, your body will use a lot less energy on the 100th day as opposed to the first day. It's called conditioning. Besides that, most Olympic marathoners don't weigh more than 130 pounds.

If the average Joe could run a marathon in 2 hours, he would use up alot more than 1300 calories.

[BodyPerformanceTV]

@BenjaminPipic You failed to mention that marathoners burn a much larger % of fat calories. And that the average person still wouldn't burn that many more calories. BUT they would burn more sugar calories at 4 cal/gm vs fat at 9 cal/gm. Either way our bodies are very efficient regardless of your conditioning. Lesson over! .

[BenjaminPipic]

@BodyPerformanceTV Marathon runners don't burn calories any differently than anyone else. Whether it's "fat" calories or "sugar" calories, it depends on what the person ate that day (glycogen stores). So they don't burn a larger percentage of fat calories as you say. Regardless 1300 calories is 1300 calories, it doesn't matter where it came from, the overall deficit is the same.

Yes, the human body becomes efficient, but comparing an marathon runner to the average trainee is apples and oranges.

[BodyPerformanceTV]

@BenjaminPipic LOL! They ABSOLUTELY DO!

[MultiPropagandaPanda]

@BenjaminPipic well steve said it already, but you should get a science book about metabolism and biomechanics, the marathon runners are adapted to to fat burning then carbos, averge person burn about 70% carbo and 20% fat + rest creatinephospat while running, a trained athlete burns more fat AND faster, then carbo in exacpt the opposite way 70fat/20carbs way this mean more capilars and so on...

[OolTube02]

What about the displays on the cardio machines? I enter my weight correctly and I set it to 200W and at the end of about an hour and a half the elliptical, to name one machine, tells me I've burned 1,000kcal. Is that a lie or can I trust that number?

Actually it's cool to do a few hours of cardio if only you're entertained by bringing your own TV program with you on a video player. Otherwise the boredom, more than anything, is what would keep me from exercising regularly.

[EVILTRIPS666]

I am 250 lbs, I'm overweight and have some good muscle mass, The elliptical machine at my gym says that I burned 460 calories today in 30 minutes. Is that possible?

[eurohim]

That's like saying that I'm not working hard enough because Lance Armstrong finds it easy.

[dansadlersacramento]

One thing he doesn't mention is that olympic marathon runners are so fit, that they burn close 75 to 80% fat calories when they run, as opposed to regular shape joggers who probably burn 20 to 25% fat calories when jogging. The remarkable thing about olympic athletes such as marathoners is the efficiency of their fat motabolism proccesses of their fat and muscle cells.

Do the math; marathoners burn 12 kcal per minute, 9 of which are fat. You or I burn 8 kcal per min, 2 of which are fat!

[eastern2western]

what he does not talk about is the bmr which is the betal metabolic rate. a lot of times the body would have to spend more calories to maintain and prepare it self to prepare for the next period of excitation (marathon) then the calories it uses during the marathon and that is a number very hard to calculate

[skiersarah]

OK Steve, how do you explain the EPOC method....Estimated Percentage of Oxygen Consumed....which equates to calories burned after exercise at a higher rate than normal. Explain your research on this please

[BodyPerformanceTV]

True. I would rather not eat 500 calories then do an hour of cardio.

[fesuma]

yes dude the olympic guys are fit so when ur fit u dont burn as much calories as a bigger person... so thts why im trina get a 6 pack dont knoe what to do stomach hard i can see some lines and details of the 6 pack but ppl telling me ab exercises are bad even tough im skinny i need to burn the fat that covers my abs so i dont know what to do to burn calories cardio is to easy dosnt get me tired i need something else

[penileperfection]

Steve

I agree with you about your point. Most persons have no idea how very little calories they are expending. It is far easier just not to consume those calories than try to burn them off and only get back to the starting point.

Exercise is more for health maintenance than actual fat loss.

[BodyPerformanceTV]

The no need to watch my videos.

[BodyPerformanceTV]

A 5-minute mile pace = 50 calories burned.

50 cal. x 26 miles = 1300 calories

5 minutes x 26 miles = 2 hours and 10 minutes.

[jma2w]

I'm a little confused. Calories burned is work. It takes more energy to move a heavier person X miles than it does for a lighter person. How can you just say that 5 minute mile is 50 calories, when a 200 lb person will burn more calories in that time period than a 150 lb person? Also, how does running burn more calories than walking? For example, if you run 5 miles at 8 mph or walk 5 miles at 2 mph, you should burn the same amount of calories-but the catch is walking takes 4x longer, right?

[kristianday11]

wrong i think? Thats some pretty basic physics right? energy is mass over distance? there's heaps more involved in real life. such as heart rate, your body's efficiency at glycolisis, the amount of haemoglobin in ya blood. all those contribute to how much energy you need to move. lol im even sure a 150kg person walking 1km burns more energy than a 60kg person running 5km. But who knows. crrect me if im wrong. peace :D

[BodyPerformanceTV]

The site is incorrect. I'm sorry.

[BodyPerformanceTV]

Mark is incorrect about his calorie utilization figures. I never said you had to run a marathon. Nor did I say marathoners were healthy. Extreme endurance athletic actually have a higher mortality rate then regular people.

[penileperfection]

hello

[BodyPerformanceTV]

Actually as you get in better shape you'll burn more fat calories.

[vision4DaY]

i have two questions,

is it true about the marathon body and the sprinting body and is it true that if you do the same amount of cardio daily your body gets use to it and it stops burning what it used to burn when you first started?

[jfsimard79]

Yeah but a marathoner doesn't weigh 250 lbs. When you weigh more you burn more calories.

[Splitclaw]

Well you also have to factor in that they ar e in GREAT shape so the body uses less energy to do the same amount of work and you also need to factor in they are extremely efficient in the dicipline, so a fat guy running 10 min miles could be burning just as much fat because he is producing a bigger effort but all depends.

[dom214]

what? whoa, i've gotten far different numbers on cals burned per hour, like a thousand at 7 to 7:30 pace i need to get back on a trendmill and check it

but how can running that intensely (i've ran for two years and i can't even do a single 5 min mile) burn the same amount of calories as other sports/exercises? i always thought running far outclassed other stuff in burning calories

[BodyPerformanceTV]

Remember, burning calories during cardio depends on how much of the body is used, how intense it is, how long you do it (uninterruped) how often you do it, etc.

[damirtz]

So to burn same amount of calories you now have two options either increase time with same pace, or leave time as it is but increase the pace, make it harder.

[damirtz]

If you step on machine for FIRST TIME and see the calories burned per hour, than it's close to truth (big number of factors determine real value of calories burned per hour), but when you step on machine AFTER TWO-THREE months of constantly doing the same amount of exercise every day, than you will again see the same number of calories burned per hour but now it will be at least 30-40% less if not lower depending on your body's ability to adopt.

[BodyPerformanceTV]

It was probably water, but keep up the good work. It will happen. And don't worry about working out on an empty stomach. It makes no difference.

[imadebobie]

hey steve, i started creating a calorie deficit. and started to work out more intensely and i dropped 4 pounds since yesterday.. It was probably water weight but im' sure in a few more weeks fat will start coming off.. I also started my exercises on an empty stomach..

[slashwylde85]

surely weight would be takin into consideration with calorie expenditure. im about 195 pounds which is gotta be at least 50 pounds heavier than a marathon runner. if im draggin round that extra weight then im assuming id use more calories?

[youssefdoukkala]

I still beleive that runing is a good tool to loose fat. Besid that, a sport that help you to loose one pound of fat per hour doesnt exist !

[groutape]

a marathoner only weight 100 pounds or close to it, skinny nigerian mo&her fu&kers hauling butt. throw an extra 150 200 pounds on them then your talking american style

[rsz90182]

ROFL !!!!!!!

[slimshodi]

u ignorant dumb ass, marathon runners don't come from nigeria, they're mainly from kenya and ethiopia. nigerian runners are mainly sprinters and so have a bigger build just like their american counterparts.

[Hgreene1130]

word

[Frostybeek]

Michael, from The Office, said that runners need to carbo-load with fettucini alfredo and limit their water in-take. What do you think?

[BodyPerformanceTV]

Carb loading is important before a long race. Pasta is good but alfredo sauce is too high in fat. Also, drinking water before the race is important.

[snareD]

its all about weight.

[HardyHater12]

i did cardio for like a month and lost like 14 pounds. and my strength went down dramaticly, so i stopped doing cardio.

[BeansNWeaners]

Doing cardio after a workout can have reverse effect on muscle building. You gave to set aside a day or two a week to do cardio and work out on the days in between.

[Hgreene1130]

had you done cardio and lifted as well, you wouldn't have lost strength.

[Razzzzzzzi]

Chronic cardio is NOT good, and is NOT what HUMANS evolved to do. 40 minutes ion an eliptical at 70 % intensity is UN- paleolithic. Stick to the primal blueprint of our ancestors and you will burn FAR more calories.

Long walking done intermittently on most days mixed in with ince a week sprinting and once a week lifting is more like it

Look into the PRIMAL BLUEPRINT article by Mark Sisson.

[BodyPerformanceTV]

Don't be. Depending on how hard to did it you may have burned that many.

[cafelilac]

Steve--

So, the # of calories the elliptical at the gym tells me I "burned" at the gym when I program in my weight and etc. is wrong?

For instance, today at the gym I did 40 minutes hard on the elliptical (roughly 3.5 miles) and it said I burned 400 calories. Is this not true? I'm bummed if that's the case.

[jpstewy]

according to this video the machines are wrong because that means you are burning more calories than a marathon runner haha. It all depends on your genes, the intensity of your training, and what you eat. try to target large muscle groups that will burn more calories like legs and back

[Nikon05]

total bummer, lol!

[MaicoMoon]

Show where you got these statistics.

[MizAlexandria]

lol that was a bit discouraging but thanks for the enlightenment.

[BodyPerformanceTV]

It's not meant to be discouraging. I just wanted people to realize it takes more than 10minutes on the treadmill to achieve their goals. Keep it up!

[MizAlexandria]

yea i know...im still working hard! You should consider training in Canada...ill be in much better shape.

[chabab]

yeah, but those guys are skinny!

but Fuk that machine i run on lies to me!

how shocking is that!

[Blackhole696]

NARATOR:and so the curse of the legenday blue t-shirt continued...

[Razzzzzzzi]

Wang Z., Heshka, S., Zhang, K., Boozer C.N. & Heymsfield, S.B. ( 2001) Resting energy expenditure : systematic organization and critique of prediction methods. Obesity Research, 9, 331 - 336

Muscle ONLY burns 6 calories per pound per day.

[Razzzzzzzi]

Exercise is OVERY OVERRATED for fat loss.

80 % or more of fat loss success is the CORRECT CALORIC INTAKE for yourself.

[Razzzzzzzi]

The resting metabolic rate of muscle is only 6 calories per pound .

For every pound of muscle you add you burn ONLY 6 more calories per pound per day.

Muscle does NOT burn anywhere near the 50- 70 calorie figure so often quoted.

[BodyPerformanceTV]

That's not what I said.

[NODDYFISCHER]

So what Steve is saying here is that me, being 187 pounds and 6'2, burns more calories per mile by walking than Olympic Marathoners runners burn by running each mile. I think this is either made up or people are confusing facts.

Steve, you are putting people off exercise, I mean what is the point if it doesn't burn anything. I prefer to put my heart in evidence than another persons opinion. So how many calories does each extra pound of muscle burn?

[MizAlexandria]

Noddyfischer: I think this video went right over your head. Its not really about the marathon runners its more about your expectations in terms of the amount of calories you will burn based on the activity you do. If controversial is how to lose weight without the BS...then i guess..Steve...youre controversial.

[NODDYFISCHER]

I eat at least 1000 calories per meal and eat 3 a day, including a number of snacks. I eat lots of nuts (which are very high in calories) in the morning. I have worked out (pun) that I eat an average of 3500 calories per day but I'm only supposed to eat 1870 calories to maintain my weight?

[NODDYFISCHER]

I suppose we can add 300 calories to that figure because I also workout and keep active. So why, haven't I put on any weight in the last 3 years? I'm taking 3500 calories everyday, but I'm certainly not burning them off everyday and I don't exercise everyday. I should weigh 350 pounds. Problem is, most people who give weight advice don't understand that there are different types of calories and these have very different effects on hormones.

[BodyPerformanceTV]

Nope. You may be inefficient but there out put of energy (speed) is much greater.

[NODDYFISCHER]

Look on the bright side Steve, at least you are causing controversy with your inaccurate views of Exercise and diet!

[GENERALLEEJ]

Wrong. I have run marathons. I'm nowhere near as fast as the jockeys who run 5 minute miles so therefore I am alot less inefficient. I'm also alot heavier. The Olympic runner develops some very efficient endurance. He does burn alot less than the less than efficient runners as myself.

[Euphorica]

lifting weights is even less.

a combo of cardio/weights is the most optimal. and you have to put in the time.

[dapitbull123]

fuckin shit.. i just fucked myself up real bad on my training and diet the past week. this is really what i need to be hearing lmao

[brokenchild41]

This video just isn't true. The better you are at something, the more efficient you become at it and the LESS calories it takes to do something, not more. The person on the treadmill going 5 mph for the first time is going to burn more calories than someone who has been training at 5 mph for a length of time.

[samanthak13]

whattt..? thats not true

[lesniak2]

unfortunately it is true, Steve is incorrect. The amount of cals you burn is going to be calculated based on heart rate and lean mass. An elite marathoner will weigh around 140 lbs for a male. Typical runners burn about 100 calories per mile they are no where near as efficient as elite marathoners, yes they are trying hard but their bodies have adapted to the activity and can do more work with less effort and they in turn can push harder. They burn less cals bc they weigh significantly less.

[samanthak13]

oh okay well that makes sense if your talking about marathon runners, i thought you were talking about running at 5mph for normal active people.

[Nozokimidayo]

Excellent as always, you can't just pig out all day on whatever you want even if you are a marathon runner. Great way of explaining it. Your videos always inspire me to take better care of my body.

[bornearth]

initially i thought, what is this vid about now i get it. i'm barely losing weight with 30-40 minutes i'm doing...and the snacking. i just read today that experts recommendate 60 minutes of exercise per day for weightloss. that seems extreme to me. but i'm sure it works.

i also would like to hear steve's take on hight intensity interval training.

[BodyPerformanceTV]

Yes, I'm probably not 100% but it's good enough. Thanks for asking.

[downhill240]

Thanks Steve. I'm finally getting your vids on my e-mail again! have you fully recovered from your injury?

[ZnajHistory]

With all due respect, what is the point of this recording? You are telling us that we burn less calories than marathon runners when we exercise? I think we knew that.

[jx14aby]

I figure I gotta be burning a lot more calories than those olympic athletes. They're not dragging around as much fat as I've am.

[BodyPerformanceTV]

The point is that when somebody says they do 45 minutes of cardio and they think they've burned 500-600 calories and then they wonder why they aren't losing fat based on their diet and eating they have a better perspect of how many calories real intense cardio actually burns. This will hopefully cause them to realize that they need to watch their eating a bit closer just until they've lost the fat.

[DirectorRico]

I've been wondering. Why is he [Mike] so big? It looks like he has more fat than muscle :S

Just asking- I've been subscribing to this guy for over a year now

[kazap1]

Steve doesn't look fat.

[BottomContributor]

Steve, could you give us your opinion on High Intensity Interval Training? I'd like to see your take on it.

[BodyPerformanceTV]

Sure. I'll make an episode about it in a week or two.

[RogerThat5891]

you have to take in consideration so many other variables... the average marathoner is not over weight so their body is very efficient and doesn't need that many calories to function in that manner... but someone who has never done a marathon will have to utilize way more calories just to do the same thing... also I watched this thing on discovery channel that showed a guy who swam across some lake and they said he was so efficient at transfering fat into energy that he lost nearly 14lbs

[NODDYFISCHER]

Sorry, I can't agree with this. Steve's advice is twisting and distorting the truth. Those Marathon runners weigh like half the weight of a normal person and the advice that Steve is giving is meant for people who are overweight and obese, not for extremely underweight marathon runners. He's telling us that a 600 pound man running a marathon is going to burn the same as a 100 pound man...erm no. The more you weigh the more you burn.

[AgentSpiral]

Your and idiot,he never said how much less it was he just said it was less.The point of the video is that there are overweight people out there and run a mile or two and think they have lost pounds.He never gave advice,he was just telling them how much a pound really is..Jeez

[NODDYFISCHER]

I usually don't respond to schizophrenics. Explaining Bio-mechanics and thermal dynamics to an ignorant person is a complete waste of time. If you are going to insult someone at least get your grammar right, otherwise you will look like the idiot.

However, I will lay it down that some of Steve's videos are distorting the truth.

[AgentSpiral]

1.How am I a schizophrenic?Stop trying to sound smart.

2.How am I ignorant?I'm 22.

3.Your just trying throw a bunch of big words in my face and telling me about my grammer.All your accomplishing is making yourself look like a smartass.

4.Your misunderstanding what he said. a 130 pound man and a 200 pound man excersising are going to lose the same amount of calories if they do the same amount of work.What your reffering to is pounds and body fat.

[AgentSpiral]

The bigger person WILL lose more fat than the other person your correct.But your saying he's wrong,he's not.All he mentioned in this video was calories.

[BodyPerformanceTV]

The purpose of the video is to give people a better perspective of how many calories they burn (or how few they burn) during cardio. This way they realize that 30 minutes of cardio is not burning 500 calories & this might be a reason they're not losing weight. And a heavier person who is out of shape will not burn as much fat as a marathoner because of their conditioning. That's what being in shape is about. Burning a higher percentage of fat calories.

[pezata]

With all due respect Steve,conditioned athletes do not burn

more calories than heavier people .I see your point as being that a conditioned athlete would be more efficient and would go longer and faster,but a slightly overweight guy who could run at a reasonable pace for say 1 hour would burn just as much if not more calories than the conditioned athlete would in the same amount of time simply because it will be harder for them to run therefore resulting in a greater calorie expenditure .

[Fickes]

If they're that overweight to where the calories they burn will equal that of an olympian runner, then I doubt they'll be running an hour in the first place.

[kevinlikesboys]

Pezata,

You don't think conditioned athletes are running at a "hard" pace?? This is one of the reasons their body looks they way it is. Because they are able to push themselves to their body's outer limits. This also means that the heavier person probably does not really know what it means to push their body (not mind) to it's limits.

[BodyPerformanceTV]

Just watch your eating and do cardio. It's losing a small amount of calories each day that will cause weight loss and keep weight off.

[shawnbox08]

I might give up on fat loss now.

[lt53666]

go for it man

[Ben0087]

it's funny how the screens on the cardio equi[ment throw out these ridicuolous(sp) numbers, like 900 cals/h

[shiningcross]

Yeah no kidding Ben0087. The ellipticals I use tell me 800 per 30 minutes on 16-20 resistance with about 60/120 revolutions a minute depending on how it counts it.

I bet Steve is right though. I'm probably only burning half the calories that I think I am.

[shiningcross]

But hey Steve, if it's so far off then why don't they fix it? Are they trying to make us feel good or something by making us think we're burning more calories than we are?

[BodyPerformanceTV]

Yep!

[shiningcross]

lol I've heard that before. I bet there's some BS way of them accounting for their faulty measurements too. I'm going to research this. This kinda pisses me off being lied to like that. I wish I had something that told me how many calories I was burning.

I think I heard you say that there's no real way to tell though in a previous video... there's only best guess or something? Oh well I'll research that too :P

[Love2postComments]

Yeah but think about how much better your over all health will be if you do cardio everyday. Plus your metabolism will be higher too. I find that if I exercise I eat less for some reason, so its everything combined.

[pmangat]

i think the numbers they give are based on some sort of inflated average.

[shiningcross]

Love2postComments, I agree. I can definitely see a difference in my hunger on the days when I really work out. I also seem to be able to deal with hunger better on those days. Resisting the urge to eat I mean.

[pmangat]

It's probably also got something to do with how exercise makes you feel happier.

[MizAlexandria]

i agree with the exercise making you happier, you feel so accomplished and energized. When i dont exercise i feel like crap.

[RobotGalvatron]

This video reminds us all of how futile it is to even bother trying! I'd have to run 2 marathons in order to lose a pound!?

Someone get me some cookies.

[BodyPerformanceTV]

Funny! Just watch your eating and do cardio. It's losing a small amount of calories each day that will cause weight loss and keep weight off.

[RobotGalvatron]

I'll do it!

..and I'll even do some weight training too.

[jx14aby]

Whenever I feel like working out I lie down until the feeling passes.

[twink1ebug]

Inside me there's a thin girl who wants to come out, but I keep her sedated with chocolate.

[chevelledudeman]

lol

[ignoremedia]

This certainly puts things in perspective....thanks Steve.

[pezata]

And i bet you it's the same or more!

The reason marathon runners burn so little calories is they're used to this activity,they're a lot fitter and slimmer than your average person and the more you weigh the more calories you burn.I bet you that a 220lb  overweight man running at a pace of 9min. per mile will burn at least as much calories if not more and that's because the effort he puts into completing the run is greater than the effort the conditioned athlete is gonna make.

[jono789]

Steve you must also take into account the mass of the individual when calculating calories burned. I'm sure you know the higher the mass the more calories are burned. Therefore 2 people of differing body mass's running the same distance will burn different amounts of calories. The higher body mass will burn the most.

[NODDYFISCHER]

It's amazing jono789, his advice is for obese and overweight individuals but he's twisting and distorting his advice so much to make it factually accurate but misleading to his viewers. Most of his viewers are going to be fat or overweight individuals...hey, it is America (Britain for me) so the average 300+ pound American is gonna burn the same calories as the elite staving marathon runners who's weight hasn't changed since birth, he needs to think carefully about what he says here.

[MJKilcullen]

exactly this guy is seriously just talking half the time but I'm not to sure the brains working

[secaws]

lol 4th xD

[slizzoff]

first

[bimbillo]

first asshole

[pmangat]

OHHHHHH BUUUUUUUUURN. calorie burn that is.