Fitness Minutes: (15,360)
9,707 1/28/13 12:20 P
It is important, however, not to be tracking your daily activities (such as work mileage) as cardio fitness. Daily activities DO generally burn fewer calories than their purposeful-exercise counterparts.
While you do need some extra calories if you're doing an active job, you don't need necessarily as many as you would if you were doing that much exercise outside of a job. Here's the experts answer on how to account for this.
It sounds like you already are mixing it up with ramps and stairs, so I wouldn't worry. Any way you can sneak working out into your work day is awesome! And even better if you can rub off on your coworkers!
I will agree with Brewmaster Bill, there is no such thing as muscle confusion. I first rant into the phrase over 50 years ago when it was coined by Joe Weider as something for bodybuilders. It was confused science then and still is. The science is specific adaptation to imposed demand or SAID, which states that all things being equal the neuromuscular system becomes more efficient at a given activity. Any change or modification disrupts that adaptation, if you are doing squats with X pounds then start doing them with X + 5 pounds you have disrupted SAID.. So much for the lecture, my apologies.
I will suggest that you add some form of strength specific training to your programme to ensure all around fitness and improved muscle and bone health.
Thank you everyone! This put things into perspective!
Fitness Minutes: (12,713)
4,114 1/28/13 10:09 A
"I just didn't want to be doing all of this walking and it turn into nothing."
Well, some activity will always be something, but the benefit is diminished as you get better at the activity and if you lose weight (because you're shuffling less weight around).
So it really comes down to what your goals are. If you're happy with walking briskly, great, mission accomplished. But if you want a higher level of fitness, you'll have to do something in addition to your daily activities to truly disrupt homeostasis.
Doing the same walking, the same exercise video at the same intensity over and over again will probably maintain your current level of fitness. If you're OK with that, great. If you're not, you'll need to do something more intense.
Ok, that makes more sense. On days I work, normally a 8-10 hour shift, I walk the halls in the hospital on my down time. We have ramps that I go up and down as well. That also includes moving pts. and equipment and that turns into a all body workout. I tend to find stairs to climb to break up the monotony of the whole thing.
I have a very fast pace, a co-worker tried to walk next to me to see my pace and she had to speed walk to keep up. I have a fitbit that tracks stairs I climb and steps I take. I have it tracking my actual pace that I measured before I started using it.
On days I don't work, I tend to do a 20 min video and some heavy cleaning around the house. Its still cold here so I haven't made it outside yet.
I just didn't want to be doing all of this walking and it turn into nothing.
Fitness Minutes: (12,713)
4,114 1/28/13 9:37 A
Muscle confusion is hype with no real science behind it that I have found. The real key is progression. If you do the same thing over and over at the same intensity, you don't get better. For someone who is content with where they are at, this is probably a desirable outcome. But if you want to get better, you have to increase intensity. If you're doing cardio, this might be more miles, or less miles faster or working on aerobic capacity with HIIT or barbell complexes. For a weight lifter, progression is always adding more pounds on the bar.
Fitness Minutes: (15,360)
9,707 1/28/13 9:19 A
Yes, your body does adapt to the same exercise, but it takes time, and it's more about intensity than the specific motion. If you always walk the same distance, in the same time, with the same pace, then you will adapt and not burn as many calories. That doesn't mean you're getting no benefits.
It just means you might want to ramp up the intensity occasionally. This could be as simple as taking a different route with more hills, adding some run intervals, or throwing in another exercise routine at the end.
Many Sparkers have walked their way to good health; weight loss is about the food you eat, not the exercises you do.
20 miles. That is a LOT of walking. How are you calculating that? Even at a very brisk 4mph pace, that is still 5 hours solid of walking.
But yes, your body does get more efficient (ie. burns fewer calories) at anything it does regularly.
The best way around this problem is to come up with a overall weekly workout program that includes different types of exercise. eg. walk one day, do a DVD for your next workout, ride a bike the day after, etc.
I know that the latest hype with workouts is muscle confusion. Where you don't do the same movement for too long because your body doesn't get as good of a workout because it becomes use to the movement. Now, I walk a lot, 20+ miles a day sometimes. Does that mean that I'm not getting a great workout because I'm doing the same movement over and over again???
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