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How much should I exercise?



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NSMANN
Posts: 963
7/25/13 4:24 P

mommytojake, how fast are you losing? You seem to suggest that you are in fact losing weight. If so, then you are already doing everything right. Weight loss rates can vary from 0.25 to 2 pounds per week, and slows down the more weight you lose. If you're losing within that rate then you're doing the best that you can do.

For cardiovascular health, it is recommended that you do either 150 minutes of moderate exercise or 75 minutes of strenuous exercise per week.



TACDGB
Posts: 6,108
7/25/13 4:15 P

3500 calories=1 lb. so remember that. u can't out train a bad diet so tracking your food is very important. sounds like you are on the right road in your workouts except for strength training is important too. it burns calories long after you are finished with your workout. also patience is important too. you didn't put those pounds on real fast and they don't come off that way either. keep up the good work. be proud of how far you have come..... emoticon .......nice work



DRAGONCHILDE
SparkPoints: (56,434)
Fitness Minutes: (14,252)
Posts: 9,588
7/25/13 10:15 A

You don't mention your diet.

The unfortunate truth is that while exercise is absolutely critical for good health and makes a huge difference in making weight loss easier, it's your diet that will make or break you.

You can work out for hours a day, but if you aren't eating less than you burn, you're not going to get ahead. It's great that you're eating better, but you need to be tracking everything accurately (weighing and measuring) since humans actually *really* suck at estimating!

You adjust your diet to the exercise you do, not the other way around. You will be aiming to lose at the same rate no matter if you're in the gym for 10 minutes or 90. The more you exercise, the more you need to eat to support that exercise. So set your cardio to the amount of time you want to do and can maintain over time, and then adjust your diet accordingly.



WADINGMOOSE
Posts: 1,044
7/25/13 9:49 A

Really, cardio of 30-60 minutes is plenty. I'm usually at the 30-45 minute mark, depending on my running goal for the day. I also don't do it every day, although I should (cardio, not running).

How about Strength training? Are you doing any? You might find that it helps both improve your cardio as well as helping reshape your body.

I've been running for 9 weeks now, I'm wearing smaller pants and I've only lost 2-3 pounds, but obviously I've lost more size than that - which my measuring tape agrees with. So break out a tape measure.

And, honestly, the 2-3 pounds I have lost came when I was tracking EVERYTHING I ate and being really careful about hitting my calorie ranges.

Edited by: WADINGMOOSE at: 7/25/2013 (09:50)


MIRV22
SparkPoints: (15,648)
Fitness Minutes: (9,089)
Posts: 621
7/25/13 9:16 A

My thought is that you should exercise as much as you have time for and for whatever time you think you can maintain long term. Don't throw yourself into hour long workouts so that you burn yourself out. If you can do 4-5 good 30 minute workouts a week, then that is a win.

The biggest factor to losing weight is diet. You say you are eating better, which helps, but you still may be eating more than you think. Are you tracking? That makes the biggest difference in making you aware of what you are actually putting into your body.

Also, remember that you don't always lose weight right away as your body adjusts to a new exercise routine. Your muscles will retain water as they repair themselves after your workouts.

Hang in there, you are doing great and the weight will start coming off!



MOMMYTOJAKE
SparkPoints: (1,211)
Fitness Minutes: (15)
Posts: 33
7/25/13 9:10 A

Hi all,
I do strength training and cardio but I don't seem to be loosing weight as fast as I thought I would.
I am 220 lbs and I've been eating much better. I'm in the gym almost every day.
How long should be cardio be? 30 min? 45min? 1 hour?
What is your experience?
Any advice would be appreciated. :)



 
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