AZULVIOLETA6 - Wow! Respect to you for keeping up with that!
I too am trying to do something similar to avoid injuries. I alternate high-intensity and low-intensity. For me - learning to take things slow and be CONSISTENT (that's the key) is more difficult than learning to push myself to the brink.
My low intensity workouts usually burn 200-300cal and high intensity 500-800cal. As far as fitness minutes I don't have any goals, it's all about how long it takes me to get my calorie goal complete.
Fitness Minutes: (74,443)
3,293 2/20/14 1:39 P
Burning 800 calories a day is just from working out. I sometimes burn 1200 in a day with workouts alone.
I have five different metabolic diseases, so my BMR is extremely low--I have to work out that much if I want to have any chance of losing weight.
My strategy for avoiding injury is to alternate high and low-impact workouts. So if I do Zumba or run one day, I might swim the next. I also try to limit myself to 120 workout minutes a day and I always warm up with a walk on the treadmill before I do anything strenuous.
I am actually adding a lot more strength training right now, which means less time for low-impact training...I am hoping that this doesn't increase my chances of getting injured!
Fitness Minutes: (14,252)
9,689 2/20/14 1:33 P
No. I don't work out to a particular goal. I have a plan that I follow, and I adjust my diet to my activity, not the other way around. I like to get at least 200, but I'm not wedded to that, especially since I prefer strength training, which isn't a big, direct calorie burner.
Soccer and many other sports involves lots of sudden stops and starts, turns at speed, which places huge strains (several times your own body weight) on muscles and tendons for a short fraction of a second, and this is where you get hamstring strains, achilles tendon tears, ACL ruptures, etc. Contrast with something like cycling, where the effort is more continuous, you can exercise extremely intensely with little risk of injury.
Intense exercise is actually a good thing - it gets your heart rate up higher, creating additional health and fitness benefits, and burns more calories in the time available. Just accelerate and stop smoothly, build up your training levels gradually, include strength training in your overall exercise program to significantly reduce your risk of injury.
Motivated@Last: Thanks for the insight. That makes a lot of sense. I actually have the opposite problem than you state. I only know very intense workouts, after playing competitive soccer for 11 years all I know is how to push my limits. This sounds great, but I've injured myself a handful of times and now know how important it is to pace myself and not go overboard.
I know what I'm "capable" off as far as minutes and calories burned, but it helps to know what others do to find a good balance. Thanks!
I'd say what you should be targetting will probably change over time.
When first starting out, probably the best thing you can do is just try to build a regular routine of exercise. Even if it is just 10-15 minutes, it is really that you HAVE worked out that is important. So it is almost the number of workouts that you are targetting, although obviously if you work out frequently, the weekly minutes will build up.
Once you have worked established a regular routine of exercise, then you should probably aim at increasing your workouts to 30-40 minutes. A weekly minutes target makes sense here.
But once you are exercising for 30-40 minutes, the next step should probably be to increase the INTENSITY of your exercise, rather than the duration, and setting a calorie target makes more sense at that stage.
The other thing is that if like most of us starting out on Spark, you don't have a whole lot of experience with exercise, it is difficult to set a meaningful calorie target. So stick with minutes at first, and then switch to calories as you get experience. As a rough guide, a moderate workout burns around 6 calories per minute, and a vigorous workout burns about 10 per minute. A fit person really pushing themselves might burn 12-13 per minute on a sustained basis.
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