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SPARK_COACH_JEN
Posts: 55,302
2/5/13 6:49 P

Hang in there and check out the article Heather linked in the post below mine. There's lots of helpful info there.

Coach Jen



DRAGONCHILDE
SparkPoints: (56,306)
Fitness Minutes: (14,204)
Posts: 9,583
2/5/13 6:31 P

Let him laugh. ;) You know you're doing the right thing.

If you're having trouble with a plateau, Sparkpeople has a great series of articles on Plateau Busting that you might find helpful!

www.sparkpeople.com/resource/fitness_artic
les.asp?id=516


That's part 1. :)



82719541
SparkPoints: (42,388)
Fitness Minutes: (53,571)
Posts: 139
2/5/13 4:23 P

Thanks for the help and suggestions. I cut my afternoon treadmill time down to 30 minutes and only did 50 flights of stairs. I do get discouraged about the diet through, my husband laughs because nothing gets passed my lips without being weighted or measured. Last night I dumped the pretzel bag out on the table and counted my 53 pretzels out. I have 12 pounds to lose and then see how I feel and then I may push for 5 more. I will check to make sure my servings are right but I do stay within my limits. Thanks for the replies coach, hopefully this plateau will break pretty soon it gets old really quick.



HEALTHYCHRISTY
Posts: 28
2/5/13 2:04 P

As a heavy person with occasional knee pain to go with it I can sympathize. As Coach Jen suggested you might want to look at your food as well as change up your fitness. I find that stairs are more challenging to my knees than the treadmill. Maybe try less stairs and more treadmill. You could increase your intensity in bursts like you tried but not actually to a point of running. Another option might be to try a bike and/or elliptical machine to change things up - less knee stress.



SPARK_COACH_JEN
Posts: 55,302
2/5/13 1:38 P

When it comes to weight loss, the majority of your progress is going to come from diet, not exercise. So don't feel like you have to just keep doing more cardio. If you're tracking all of your food and staying in your recommended calorie and nutrient ranges, eventually the weight loss will come.

Coach Jen



82719541
SparkPoints: (42,388)
Fitness Minutes: (53,571)
Posts: 139
2/5/13 12:49 P

I started exercising more because I am stuck at my weight for the last three weeks I was hoping this would push me in the right direction on the scale. But so far nothing But I will stick with it. I tried upping my intensity on the treadmill but then my knees start bothering me I started with 4:30 minutes of walking and 30 sec. of running at 5 mph and within three days my knees hurt, so I stopped. I have not gotten back to my normal 3.5 since, I thought if I increased my duration I could compensate for the slower walk. Also I did buy a FitBit and I think that is whats driving me to do more.



SPARK_COACH_JEN
Posts: 55,302
2/5/13 10:56 A

Any kind of activity is better than nothing, even if the stair climbing is only keeping your heart rate up for a few minutes. So I'd never say it's not worth the effort.

In general, unless you're training for some kind of endurance event, you really don't need so much cardio exercise each day. My suggestion is to decrease the amount of time you're walking (to 30-45 minutes) and instead, increase the intensity. I'd also recommend adding strength training to your routine 2-3 times per week.

Hope that helps,

Coach Jen



82719541
SparkPoints: (42,388)
Fitness Minutes: (53,571)
Posts: 139
2/5/13 10:38 A

I was wondering I climb 100 flights of stairs a day. However, I walk them I don't run, also I do ten flights an hour so my knees don't hurt to much. Does this exercise actually helping because my heart rate only goes up for a couple of minutes. I also do two 1 hour walks between 3.0 to 3.5 mph on my treadmill which my heart rate does go up around 120 to 130. I am 58 years old I was wondering if the stair climbing is worth the time I am putting into it.



 
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