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Questioning if I should up the exercise



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SLYSAM
SparkPoints: (35,545)
Fitness Minutes: (84,551)
Posts: 1,379
10/7/11 4:15 P

Hi Ladycity, from what you describe... What type of exercises are you doing? Is it all cardio? (I am assuming it is all or mostly cardio). It sounds like you are doing well with your cardio exercise from your responses, in time you will find it will get easier and to get the same results you will need to either add some time or up the intensity. What is your cardio activity?

It does sound like you need to add something though. A balanced program should have some full body strength training at an intensity to challenge your muscles and this should be 2-3 times a week. If you are not doing that you might want to work in a couple sessions even if it means decreasing frequency of the cardio. A lot of people see good overall fitness results alternating their strength and cardio for six days a week--3 of each. This should also put you close to the government recommendations for daily activity. Also, you should be doing some stretching/flexibility work ideally after your other workouts but many see good benefit doing one or two longer sessions like a weekly yoga or tai chi class or a longer stretching program. It will help if you can find one or two activities you really enjoy. For some previously sedentary people it may mean increasing overall fitness before you can enjoy exercise but if you had a favorite sport or activity in the past it may help. Otherwise, work on getting fit and along the way try different things. :-)

Some of the government numbers, well they say different things depending on which one's you look at and which studies they used. Some of them are recommendations about activity and they are quite broad in what they mean. Really any healthy movement like gardening, walking on errands, active leisure time, housework, etc. People are much less active than they use to be as most people did more physical work than many do now. If you have a sedentary job, you might want to make an effort to be more active throughout the day. I've seen as much as 90 minutes suggested for weight loss, but from the report it did not look like they were even factoring diet into it. There are some others involving vigorous activity that are much less time consuming. So some government guidelines are kind of comparing apples to oranges and can be confusing if you just want a quick reference.

One easy way to increase daily activity is to wear a pedometer, fitbit or other device that tracks movement and to work up to 10,000 steps a day. The number 10,000 is a bit arbitrary, but not completely it was chosen as it represents the suggested amount of activity. For many people it is equivalent to a 5 mile walk (depending on your height and stride length as that varies) which is about 45 minutes of activity for people who are walking briskly (again variable). If you are getting a similar amount of movement in, at least 3 cardio sessions, 3 strength sessions and some stretching you will be meeting and likely exceeding those guidelines. And if your diet is good and you are consuming the right number of calories, you will most likely see very good results.

But this is all relative to your fitness, you don't need to push to increase activity too quickly it can be an evolving process. At this point I would just work on getting a good strength program going as your cardio sounds good for your fitness level right now.



LAETU5
Posts: 1,405
10/7/11 3:53 P

If you ask "should I increase it" but don't state why you are asking then don't get upset at someone for asking why it's necessary to know why in order to answer your question.

The US gov (or whatever agency it was that actually made the recommendation) increased the recommended amount to 60 well over a year ago (it's not new); but there is no magic number they are just trying to get Americans to be less lazy and if you say 60 then maybe someone will at least do 15.

If you are just walking and find that difficult then I'd suggest getting cleared by a doctor before pushing it any further. It's hard to describe in words how to tell if you are pushing yourself too hard but a heart rate monitor would be a good idea especially if you have any health issues that may require that you not push past a certain heart rate. I just go by feel but I know how my body reacts when I'm pushing a bit too far past the difficult range and typically workout at a pace that is comfortable rather than always pushing (to make it more enjoyable).



UNIDENT
Posts: 33,498
10/7/11 3:27 P

Chill.

Do you have any idea that this is a global site and I have no clue in my country what YOUR government just did?

Way to leap down the throat of people trying to help you. You're obviously a charming and friendly person ...



LADYCITY
Posts: 245
10/7/11 3:21 P

I'm sorry but personally YOUR making no sense. Why ask why? We all know that ummm THE GOVERNMENT JUST CHANGED THE SUGGESTION FROM 30 MINS TO 60 and well some of us are on the gray area and aren't sure when to do or should we do it.

Alot of us don't know the clues our bodies give us to when an exercise gets too easy.

Did ya ever think about that? AND IT'S NOT ONLY FOOD. Food is 50% and Exercise is 50% it's not 80-20 or 10-90 or 30-70 IT'S 50/50.



UNIDENT
Posts: 33,498
10/7/11 2:48 P

Why are you asking? Is there a problem that you think increasing exercise will solve? You don't say.

If you're not losing weight as planned now, look first to nutrition. Nutrition is about 80% of weight loss so changes there will have a much greater effect than changes in exercise.

Just be aware that sometimes the answer is less food - and sometimes the answer is more!



DROPCONE
Posts: 1,451
10/7/11 11:23 A

I second the notion of switching up the exercises rather than increasing the time you are spending, unless you think you will always have that time going forward in life.

You can also increase intensity by adding movements, or going faster. Move your arms if the exercise is mostly running, walking, or jogging for instance.

Good luck!



KAPELAKIN
Posts: 1,970
10/6/11 10:18 P

That depends.

How long have you been doing the 30 minutes, 5x/week? You say you're sweaty when you're done, but are you winded, or do your muscles feel fatigued? What is your heart rate while exercising vs. resting?

It sounds like you're doing the same workout 5x per week. If that's the case, I'd recommend shaking it up with some different cardio and/or adding some strength training instead of just more of the same. That will tax different muscles and keep your body from getting to efficient at doing one workout, which results in burning less calories.



LADYCITY
Posts: 245
10/6/11 9:54 P

Okay I already stick with the 1,500 calorie diet and also 30 mins of exercise 5 days a week but should I increase it?

After I exercise I am real sweaty of course and today well found soreness mostly in my thighs and bottom because well walk away the pounds tend to do that lol

So should I increase it as of right now or wait?



 
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