Are there any ways you can just be more active as part of your daily life? Are there any days when you could ride a bike to work or to the gym or to shop? Can you walk to the grocery store? A lot of people have a "2-mile" rule for their car; they won't start the engine if the trip would be less than 2 miles. That saves money as well as being healthier for you (and the planet.) What about 1/2 hour walk on your lunch hour, or a 10-minute walk anytime your smoking co-workers get a cigarette break? On weekends, what about going out roller skating or hiking or dancing?
I've actually read that 30 minutes per day of light to moderate activity is the minimum for weight maintenance, and weight loss takes a little more. That's a lot more do-able if at least some of the exercise is walking or riding to get somewhere you need to go.
Well, you've indicated that your goal is to lose weight. Are you currently losing with your amount of exercise and diet?
If the answer's no, consider adding another workout during the week. It's recommended that at minimum you do 30 minutes 3 days a week. For your class, I'm assuming you meant twice a week and not twice a year, check out some of the classes your gym offers and which fit in to your schedule and start going. Depending on which classes you decide to do, it may impact what other workouts you do. Ie. taking a toning class twice a week, then maybe two other days you do cardio.
Fitness Minutes: (96,566)
7,172 5/8/12 10:02 A
maybe you can hire a personal trainer to work with you for a couple of sessions and steer you in the right direction
Fitness Minutes: (12,143)
2,304 5/8/12 8:55 A
I use the treadmill & elliptical but my favorite way to workout are my workout classes at my local rec center. I have really made some great friends and it doesn't even feel like I am working out anymore.
Besides working out on the treadmill everyday I do -
*Tuesday - 1 hour HIT Training class *Thursday - 1 hour HIT Training class *Saturday - 1 hours Cardio Kickboxing
And I am looking into some Zumba classes that my local rec center also offers -
For cardiac health, everyone should do 30 mins of cardio three times a week. How you break that up is up to you. Strength training is important too so plan for at least 2 sessions of that as well. Nutrition is super important as well so don't forget to give that a goods look. Only you know how effective your time on the elliptical is. Are you really working hard? Sometimes I fall into a rut on machines and don't push myself hard enough. Good luck and remember to re-evaluate often and switch things up.
Fitness Minutes: (35,097)
2,167 5/8/12 8:26 A
You need to find out the exercise that you can comfortably perform over an extended period of time. Next, determine reasonably well how many calories you would burn in a week performing that exercise 5 to 6 days a week. Leave a day off per week. You should be comfortable with this weekly exercise setting, so don't be too ambitious.
Next, go set up your SP program. Enter your physical details, and enter the weekly calories that you can comfortably burn as the weekly caloric expenditure goal. Enter the weight that you would like to reach, and finally enter the date by which you would like to reach that goal weight.
As a result, you will be given a daily caloric range. You should be fine eating anywhere in that range every day, and burning the weekly goal calories every week. You may come across difficulties as you get too close to your goal weight, but don't worry about it just now.
What works best for me is to decide how much is going to fit into my lifestyle. Working out 7 days a week just isn't in the cards for me, I feel like it's a chore and then I quit exercising all together, but 5 times a week is perfect. Some people like working out 7 days a week, but everyone is different. Figure out how much time you want to spend exercising, 2 hours for me is a lot, but I can fit in an hour. Try a couple different scenarios and update your fitness goals so that your nutrition goals are in line with your fitness goals.
Working up to working out 4x/week would be a good goal. Do you have other cardio equipment at your gym? In my experience, if I stick to one it gets too easy. But if you do arc machine one day, treadmill the next, then elliptical, you keep your body on your toes. Mixing it up with yoga once a week and a step class or bootcamp will keep it interesting. I am jealous: i'm at planet fitness which is decent but they don't have classes.
Fitness Minutes: (14,252)
9,689 5/7/12 8:49 P
What do you want to do?
There's no "should" when it comes to exercise. It's all about what you enjoy, and what will keep you moving while challenging you to continue to grow and get stronger.
What are your goals? Do you have a specific event in mind? Weight loss? Are you eating enough to fuel your workouts?
Make sure you update your fitness goals here on Sparkpeople when you change your program. You don't want to underfuel yourself!
Edited by: DRAGONCHILDE at: 5/7/2012 (20:50)
Fitness Minutes: (930)
67 5/7/12 8:23 P
I'm trying to lose 25lbs and I need help figuring out how much exercise to do and what kind of exercise should I do?
Currently I'm going to the gym twice a week and doing 40 minutes on the elliptical machine and lifting weights. Then I do a 10 minute pilates dvd.
My plan is to start going to classes at least twice a year like Yoga, Zumba, or Total body sculping. What should I do on top of that?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.