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-   -   How much exercise? (http://www.lowcarbfriends.com/bbs/exercise-board/801035-how-much-exercise.html)

Stardust 04-02-2013 07:27 AM

How much exercise?
 
I’ve joined a gym and want to get my money’s worth. I do enjoy exercising but I have heard that too much can actually have a negative effect on weight loss. That although you are still obviously burning calories, too much can actually slow your metabolism down eventually. Is this true does anyone know?

I know you can gain a little water weight initially from sore muscles, but I am thinking more long term?

How much do people on here exercise and do you feel it has impacted your weight loss at all?

highvibes 04-02-2013 08:56 AM

I started running (i use that term very loosely lol) 3x/week and I'm losing regularly. I do eat back exercise calories though, at least some of them. I'm starting the Gillian Micheals 30 Day Shred when it arrives. I'll just eat more!

Weight Loss is 80% diet, 20% exercise. My guess is the 20% is what gets you ripped and muscular vs just "thinner" but I'm no expert :dunno:

LCINFLA 04-02-2013 09:19 AM

I am 64 years old, and I try and exercise at least 1 hour a day... I also joined a gym... this one has alot more, Zumba,and a ton of other classes, a pool, and a lap pool, workout room, bikes and all...a bit to grasp at first...

The last 2 days I have walked, but I am getting back to lap swimming, and I love weight training... I have to watch my diet more to lose weight, but I know moving everyday is a must for me..

Do what you like in the exercise dept... maybe it is running, zumba, fast walking... if you like it you will continue to do it..

Lynn
187 miles walked in 2013
just bought size 12 Jeans...:jumpjoy:

Stardust 04-03-2013 12:17 AM

Fantastic, thank you for your replies. I did some swimming last night and I am booked in for an induction to cover all the equipment in the gym on Friday. I am thinking I will maybe go daily and balance out high energetic work outs like weights, zumba and aerobics and alternate with something lower impact like yoga and swimming. At least then I can find out what I like and find a routine that I can carry on in the long term :)

CTH 04-03-2013 09:35 PM

I exercise 5 days per week. 60 minutes of cardio interval training with a heart rate monitor with data upload 3 days and 35 minutes of cardio with weights 2 days per week. All under the supervision of a trainer.

Each day I get emailed a workout plan with heart rate zone changes and durations for each zone. After I'm done the data from heart monitor is uploaded via Bluetooth on my PC. The data is compared to the plan and I'm given a score for compliance and also data for calories burned, etc.

I also wear a Fitbit pedometer so I know I'm getting my 10,000 steps per day.

Whether or not exercise contributes to or inhibits weight loss appears to be a subject of great debate on these forums. But I will say, ever seen a fat marathon runner? Aside from sports like wrestling, powerlifting, or shot put, ever seen a fat Olympic athlete? Any fat people in the Tour de France?

IMHO people who move more are thinner.... This came to light when my wife (who is thin and trim) noted that we eat about the same amount of food each day yet I weigh more then double her. We both got pedometers one day and we wore them to work. She has a physical job where she is on her feet all day (massage therapist) and I sit behind a desk. An average day showed she moved 5000 more steps than me. At 0.07 calories per step (for a 250lb man) that equates to about 35 lbs per year!

Stardust 04-04-2013 12:39 AM

Thanks CTH, makes sense I guess!

peretroika 04-05-2013 05:50 PM

Have you considered HIIT? It is one of the best ways to burn fat and not get used to the exercise, thus slowing your body down. I usually warm up, sprint for the duration of one song, walk for 2 songs, sprint, etc. I spend 40 minutes at the gym and the first 20 are spent this way. It also helps to have the incline up a bit while sprinting, but I'm only at about a 3 there. It's hard!

Here's a great overview:
How To Do Hiit Treadmill Workouts | LIVESTRONG.COM

domesticbliss 04-05-2013 09:16 PM

I think the 'too much exercise' you hear about is excessive amounts of cardio that starts to make your body break down your muscles unless you're lifting weight, like 2-3 hours of non stop cardio a day

I strive for 5 days a week, with weekends to let my muscles recover.
Mon, Thur = 30-45 min upper body weight lifting + 20 or more minutes on the treadmill
Tue, Fri = 30-45 min lower body weight lifting (squats, leg press, step ups, wall sits) + 20 or more minutes of cardio (more when I have more endurance)
W = just cardio

I use a heart rate monitor and try to stay at the high end of my aerobic range

Punkin 04-06-2013 04:31 AM

The exercise you do to lose weight, should be all done at low intensity in the "fat burning" zone. Ie. you should be able to hold a conversation with another person. And it is recommended no more than an hour a day, although what they recommend for diabetics is 30 min sessions at a time. So you could do one at night and one in the morning. I think an hour is ok, especially if it is keep at a low intensity. Anything you enjoy would probably qualify for this type of exercise. You can also do some weight training which is useful for building and preserving lean body mass while losing weight. But again, no more than 30min at a time for weight training. Weight loss is different than athletic conditioning because you have to keep your body in the catabolic state to lose body fat, that is why the rules are different.


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