Fitness Minutes: (4,833)
7/2/14 9:31 P
Just looking at your tracker I would work on cutting out all the sweets on a daily basis and fat and wrk on adding in more protein along with strength training to be able to build muscle. Muscle burns more fat for you daily so overall it'll help with your transition to losing weight. As far as how hard you should be exercising... you need to feel like you are doing work and on a week to week basis feel a difference even if its not showing right away on the scale
Fitness Minutes: (6,555)
7/2/14 3:42 P
For moderate exercise, you should be able to speak a sentence but not have enough breath to sing it. For strenuous exercise, you should only be able to get out a few words at a time. I vary my workouts between moderate and strenuous for variety and fun.
Fitness Minutes: (82,124)
7/2/14 3:16 P
Sweating is not an indicator of exertion! I have seen people sweat sitting on the beach, or a park bench...
I can work my butt off in a spinning class without sweating. And yes, I am working as hard or even harder than some who drip buckets.
Fitness Minutes: (32,993)
7/2/14 2:46 P
I like to push myself until I feel a bit sore the next day. Not too sore that it effects daily activity but enough to know I had a good workout. If I go a few weeks and notice my workouts are becoming easy or too routine, I try to bump it up a bit. I agree that exercising regularly is important, I schedule my workouts and it keeps me accountable.
The most important thing about exercise is not how hard you work out, but rather how regularly. Focus on trying to make exercise part of your lifestyle.
From this perspective, it is much better to start out gently. Something that is not too taxing or intimidating, and is not going to leave you sore and burned out. Over a few weeks as you get fitter through regular exercise, you will find you can work out longer and harder. Just build up to it gradually.
Fitness Minutes: (37,378)
4,383 7/2/14 6:55 A
One of the people that inspired me the most is someone I saw run a half-marathon who was 100 pounds overweight, and 60 pounds heavier than me. 1) She used to be 250 pounds heavier, and 2) she had been exercising daily, so while she was still carrying around extra pounds, her bones and muscles were quite familiar with the strain demanded from her exercise routines. Even though she was bigger than me, she'd trained her body for two years to be in that race. She didn't place - heck, she was one of the last across the line - but she did something I can still only dream of doing.
Comparing yourself to someone else is a recipe for jealousy and disaster. You only need to exercise hard enough to get yourself a good workout by using the recommended guidelines (heart rate, talk test, evolution of difficulty rather than jumping into something difficult to prevent injury), and never measured by what the person next to you is or can do.
Fitness Minutes: (150,556)
6/28/14 9:08 P
some days are hard, some days are easy. But when I first started exercising, all of it was pretty hard.
Fitness Minutes: (24,245)
2,150 6/28/14 8:17 P
I like the idea that the only person you should be competing with is the person you were yesterday. Let the stories of other Spark members inspire you, but it doesn't mean you're doing anything "wrong" that you don't do what they do. I'm not sure if you're talking specifically about the minutes of cardio people record or reps/weight they lift, but there are so many variables in the equation, that it would be hard to compare apples to apples anyways. I rarely ever spend more than an hour a day on exercise (mostly cardio, because of the classes I take), but it works for me. Some of our experts here would say it shouldn't take more than 30 min to do a good cardio workout, other members proudly record 180 cardio minutes per day. My schedule doesn't accommodate that, and even if it did right now I don't feel like it would be sustainable for the long term. For me. So I swap time for intensity and work my hardest during my dedicated workout time. It has nothing to do with what the person next to me is doing. I want to increase my weight and/or reps, squat lower, dance more vigorously without getting winded. Please don't compare yourself or your journey to someone else's. Just try to be better than you were yesterday.
Also your inquiry into whether others might be fibbing on what amount of exercise they are doing is understandable, but if they are indeed doing 5k's every so often I can reasonably see the work rate being on par with what they are exclaiming. However, I am with you in that it is difficult to see someone doing for a long period of time these several a day exercise routines of walking an hour each time, and doing exercise videos which last an hour plus, and then still ask where they can improve in their routine, as far as adding more time/exercise. Huh?!
I would suggest pick a routine that you've created which you can see yourself doing for a lifetime. After you've started your routine improve slowly, and maintain a pace where you are forced to breath deeply either for the duration of the entire exercise, or somewhere in the routine you should be at this deep breathing rate for at least a quarter of the entire duration of your routine.
Fitness Minutes: (84,828)
3,412 6/28/14 7:46 P
It should be hard enough to make you prespire but not get sick from exhaustion.
Fitness Minutes: (3,349)
5,426 6/28/14 7:28 P
Since I finally began exercising, in addition to tracking what I eat, I'm wondering just how hard I should be pushing my body to move when I work out. I see people on here doing a heck of a lot more than I am even capable of, and some of them weigh 100 pounds more than I do! It makes me feel like I must be doing something wrong. Either that, or some people exaggerate how much exercise they're really doing. I hate to sound negative, but I have been wondering this for a while now.
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