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SIMPLELIFE2 Posts: 707
9/16/13 2:53 P

"Right now I'm doing 30 min Fat burn program (111 heart rate) on stationary bike"

I am curious about this. Do you do this program because it says "fat burn"? If so, toss that notion out of the window. If you are capable of going faster, do it and burn more calories.

Read this myth busting article:

GRANNACASH SparkPoints: (1,039)
Fitness Minutes: (810)
Posts: 2
9/16/13 12:07 P

thanks for that

JENNILACEY SparkPoints: (81,912)
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Posts: 2,489
9/16/13 11:24 A

Muscle memory doesn't apply to cardio as much as weight training and even then, it refers to the muscles ability to regain strength/muscle quickly after taking a long break from training. Not in the context you are using it.

As you become more fit and lose weight, your cardio will become easier to perform (less resistance, you'll have built more strength and endurance). This has less to do with the 'type' as much as the intensity you will have to perform at to create the same calorie burn that you once did. However, changing the type of cardio you perform may increase the intensity because you are using muscles that are less developed than the muscles used in the type of cardio your body has adapted to.

As long as your heart rate is in your target cardio zone, your cardio is efficient enough to burn calories. If you notice your heart rate is not getting as high as it once was (you are becoming more fit) at a certain speed, go faster or do intervals. It is natural however, that as you lose weight you will burn less calories through activity and exercise, you'll have less resistance (in the form of weight).

As far as weight training goes, as long as you continue to increase weight/resistance... you will continue to challenge your muscles enough to build strength/muscle (or simply maintain if that's your goal). It will just come down to whether or not you're feeding them enough but generally for a beginner (first year or two even) as long as you are increasing weight you won't have to worry much about stalling out due to nutrition unless you are on an extreme calorie deficit or on a low protein diet.

Edited by: JENNILACEY at: 9/16/2013 (11:27)
9/16/13 10:44 A

I'd say change up every 6-8 weeks.

TPETRIE Posts: 18,677
9/12/13 7:58 P

I mix up my routines almost daily. I do strength training, walk, videos and stretches. I have also tried yoga while visiting my sister-in-law. I'm going to go buy a video this week.

CAN_DO73 SparkPoints: (0)
Fitness Minutes: (20,268)
Posts: 411
9/12/13 5:15 P

I was curious about this too. Thanks for posting and thanks for the feedback, Lec.

PS. GREAT job on working out for a month! Glad you're feeling some results.

LEC358 SparkPoints: (11,135)
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9/12/13 4:03 P

As long as you're not bored with it and keep it challenging, you can do this general program as long as you want. Make sure you're continuing to use challenging weights (so the weight you use should increase over time) and a challenging level on the bike.

If you want variety, do the elliptical or run/jog/walk for your cardio instead of the bike, toss in a session of yoga or pilates or a cardio class at they gym. Your body adapts to a certain level of exercise so that's why you have to keep upping the intensity, but you don't have to change the basic nature of your program.

GLIDEN07 SparkPoints: (2,381)
Fitness Minutes: (510)
Posts: 8
9/12/13 3:49 P

How long should I do the workout that I'm doing? I know you get muscle memory after a while and I want to make more progress not stall. Right now I'm doing 30 min Fat burn program (111 heart rate) on stationary bike then after a short break, I weight lift (either back, leg or arms depending what day it is) for 4 exercises and 4 sets of 12 combo of free weights and machines, then back to stationary bike for another 15 to 30 min of Cardio peddling (137 heart rate). Been doing this about a month and have already seen some results my heart rate recovers quicker than when I started, I sleep better and have more energy!!

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