Most of the low carb plans I've researched don't recommend high impact or stressful exercise. The idea is to have normal activity. Take walks. Park farther from the store. Lift and carry things.
I don't remember which book I read it in (I've got so many of them now!), but one author cited some conversations he'd had with other medical professionals who were nonplussed about how their exercise regime wasn't having much effect on their weight loss, and that their weight had pretty much remained the same (within minimal range changes) for a great portion of their recent years. The author pointed this out and concluded that exercise, other than its "feelgood" qualities, has little if anything to do with weight loss. I can attest to that myself: I've lost over 150 pounds on the low carb diet I'm following, and I have other health issues that prevent my being able to do much exercise of ANY kind. If exercise was a vital part of the plan, I wouldn't have lost as I have.
This isn't to say that exercise isn't healthy. If I was able, I would certainly incorporate moderate exercise; but I'm not stressing over it because the evidence seems to show that it's what we eat moreso than how much we exercise, that's key.
You're right, you shouldn't feel a heavy "burn" after exercise. You can help yourself a lot just by modifying some of your normal activities. Walk upstairs rather than ride an elevator. Park farther from doors. Take your lunch outside and maybe have it during a walk in the park. Take your dog on longer walks, play frisbee with him - if you don't have a dog, I'll bet you have a neighbor who would let you "borrow" one! I think you can still tone up for a marathon even with less strenuous exercise.
I come from a horse-oriented background, many of whom were racers or endurance competitors. In general, they don't train hard every day. Real racers actually only go out for "works" at speed a couple times a week, at most. The best endurance workouts for the cross-country ones are no more than long walks and jogs over unlevel terrain. Go up and down little hills. Walk fast through some water. The best training speed for most of these animals is usually trotting interspersed with short gallops and long relaxing walks aftewards.
The plan you're adapting to now is different from what you've experienced before, and it's bound to feel different. Don't let it worry you.
...the problem with people these days is
they've forgotten we're really just animals ...
We did not create the web of life; we are but a strand in it.
We don't have souls. We ARE souls. We have bodies.
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