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CAMETHYSTE's Photo CAMETHYSTE SparkPoints: (37,841)
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10/18/07 12:25 A

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I'm finding that cardio is pretty easy for me to do and strength training is something I'm really having to push myself on. I have back problems so I have to be really careful with what I do to it. Yesterday was the first day I tried the SP strength training exercises. I'd been avoiding it but I knew I really needed to get started doing them. Some of it was easier than I expected...some of it was harder. I overdid a little bit, not too much, but more than I should have.

For cardio, I'm pretty much trying to walk everyday for at least 30 minutes. Lately I've been doing more like 60 minutes a day, but 30 is my absolute minimum. If I can't get out and walk because of the weather, I'm trying to use my sister's elliptical machine or her treadmill. Sure wish I had a good treadmill at home! I do prefer to get outside and get fresh air though.

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_KARA_'s Photo _KARA_ Posts: 17,703
10/17/07 10:17 P

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Good for you! Overtraining can really deflate your momentum. Slow and steady is the best way to go.

Kara

Energy and persistence conquer all things.
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PORTER73's Photo PORTER73 SparkPoints: (0)
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10/17/07 8:13 P

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I'm doing my SP generated strength training program every other day as recommended and on my cardio days, I'm walking (usually doing a 15 min. mile). On my strength days, I warm up with about 20 minutes on my mini trampoline. I'm taking things easy because the last time I went overboard with exercise, I hurt myself and ended up falling off the wagon for over a year.

Minions! I need minions! Barring that, I'll take a non fat sugar free chai latte.

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MOMOFTANIS's Photo MOMOFTANIS SparkPoints: (1)
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10/17/07 3:32 P

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I have to say, that Yoga is not a spiritual practice or a religion. It is simply a way to calm the mind and body at once. Many different cultures have similar ways of doing this. I truly hope that you will consider looking into this more before deciding against any form of exercise.

I am a Done Girl and I am a Sultry and Stylin' Shade Seekers!




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SPOOKYHANDLE's Photo SPOOKYHANDLE Posts: 102
10/17/07 3:03 P

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There seem to be a lot of activities that would have this cross-over problem. The fitness tracker lists rock climbing as a cardio activity--which it is. By the time I get to the top of a difficult wall I'm sweating like a pig and breathing heavy. My heart rate is definitely up. Conversely, by the time that I'm done climbing for the day, I'm sore all over, because I've been pushing my muscles to bigger and better things.

Belly dancing--my sides and tummy are often sore at the end of a work out, but I've certainly also had my heart rate up.

I think we just have to accept that a lot of cardio activities also work our muscles harder, and how many calories we burn and how quickly we tone up from these activities depends entirely on how hard we push ourselves. I suspect that the fitness tracker estimates low for the calories burned, and I think that's fine. I'd rather underestimate how much I'm burning than over estimate.

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_KARA_'s Photo _KARA_ Posts: 17,703
10/17/07 2:49 P

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It's confusing that in Ask the Expert, SparkPeople tells us to do other cardio/aerobics in addition to any yoga or pilates and also to do traditional strength training besides any yoga or pilates... then puts both yoga and pilates as options in the cardio section of the fitness tracker!

This is what is in the Ask the Expert section about Pilates:

Can I substitute my yoga classes for a cardio workout?


For reference, cardio workout is anything that raises your heart rate for an extended period of time, usually 20-30 minutes. It works all of the major muscle groups, and you should find yourself sweating and breathing hard during the most intense part of the workout.

How many calories you're burning at a physical yoga practice really depends on the type of yoga you're doing. It's like asking "does walking burn a lot of calories?" It depends on how far you go and how fast you go.

There are a couple of very athletic styles of yoga that are almost akin to gymnastics (that's actually where some of their historic roots lie). If I'm doing a real Ashtanga Series I or a Power Vinyasa practice that's heavily into repeated sun salutations done to the breath (as in, one breath per movement, as opposed to long holds), my heart rate is up higher than when I'm doing cardio cycling. I'm slipping off my sticky mat on my own sweat. Gross, but a great cardio workout (about 500 calories per hour). A more restorative practice is just not the same cardio boost, but the slower practices keep me limber enough and strong enough to do the bigger/better/faster stuff .

Yoga is great for your mind-- as a stress reliever, meditation, spirituality practice-- however you benefit from it. Yoga is great for flexibility and stretching-- something that most exercisers tend to skip over. YES, it burns calories (about 200 per hour). But is the calorie burn of an average yoga class comparable to something like running or aerobics class? Probably not.

It's a great addition to a well-rounded exercise plan. Exercise is more than just burning calories-- it's a lifestyle. Trying to be active throughout your day in many ways, besides just running etc. adds to calorie burn and adds to losing and maintaining a healthy weight.

While yoga would be a good introduction to exercise (making the habit, getting active, sticking with it), it cannot solely provide you with everything you need. You still need some form of cardio/aerobics 3-5 days a week and you still should do strength training as well.

If you really wanted an accurate calorie burn for your yoga or pilates workout, you'd have to wear a heart rate monitor, then enter the calories burned in the tracker.

I don't currently do either one except basics of them once in awhile. Part of it is not having time in addition to doing my traditional cardio and strength, part is lack of knowledge and instruction, and with yoga, it's a personal matter or spiritual beliefs (Eastern spirituality conflicts with my personal faith and practices such as yoga and meditation are closely connected with Eastern spirituality. I don't want to argue this... it's just my personal belief and choice.)

Kara

Energy and persistence conquer all things.
Benjamin Franklin


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MOMOFTANIS's Photo MOMOFTANIS SparkPoints: (1)
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10/17/07 2:42 P

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I like to do yoga after walking and if I am really stressed out. (I did a lot of it yesterday throughout the day, but didn't count how long so didn't enter it!!)

I guess that kinda answers my question.

I am a Done Girl and I am a Sultry and Stylin' Shade Seekers!




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WYOKATHERINE's Photo WYOKATHERINE SparkPoints: (0)
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10/17/07 2:39 P

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Pilates is listed in Sparks under aerobics. But it is more toning and stretching. Long lean muscles as they say. Yoga probably is very similar though I have never done it. But you can enter it under aerobic, you don't get many calories burned though. I like it as part of strengthening and toning my muscles so I don't count it toward aerobics. After I do my pilates I usually use the bands or light weights and do some stregth training exercises. Your body is warmed up and ready to go.

Edited by: WYOKATHERINE at: 10/17/2007 (14:40)
Katherine
Goals from 2015 and beyond

Goal: 5000 minutes of exercise in 2015
Drink 6 glasses or more of water a day
Water aerobics
Aerobics 3 Days wk

"Do or Do Not, There is no Try". Yoda!


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MOMOFTANIS's Photo MOMOFTANIS SparkPoints: (1)
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10/17/07 2:33 P

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okay, so how can it calculate for yoga and not pilates? Yoga has just as many variables a pilates!! Did you do stretching and toning or power yoga for starters? I guess I am confused on this point.

I am a Done Girl and I am a Sultry and Stylin' Shade Seekers!




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_KARA_'s Photo _KARA_ Posts: 17,703
10/17/07 2:12 P

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Actually, SparkPeople recommends that you count it as extra, something you do in addition to strength training and cardio.

Here's the answer from SparkPeople's "Ask the Expert":

How do I know how many calories I burn doing Pilates? Does it count as cardio or strength training?


Your Pilates workout is a great way to improve general fitness, and will definitely burn some extra caloriesóbut not as many as traditional aerobic exercise. And it won't provide the same cardiovascular conditioning benefits as aerobics, even if it does elevate your heart rate quite a bit. Aerobic exercise has heart-healthy effects because of the unique way it forces the cardiovascular system to provide extra oxygen and blood flow to the muscles. So, we encourage people NOT to replace traditional aerobic exercise (running, walking, biking, etc.) with other things that serve different purposes. Better to do both, if possible.

The cardio tracker can't accurately estimate calories burned for things like Pilates and weight training because it's almost impossible to estimate how many calories a given person would be burning due to the many individual variables involved. Since any stock formula is bound to be significantly off for the majority of people who use it, and since overestimating calories burned is just as unhelpful as underestimating calories eaten, we recommend that people just consider the calories burned by these kinds of activity as "extra" calories they are banking for those days when things don't quite go as planned.

If you would like to keep track of the days that you do Pilates, you can enter it manually into the "Add Cardio" section of the Fitness Tracker (without entering calories burned), or add it to the "Other Goals" section of the site.


and the link, if anyone wants to see it directly:

https://www.sparkpeople.com/community/ask
_the_experts.asp?q=55

Kara

Energy and persistence conquer all things.
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DEEDRZ's Photo DEEDRZ Posts: 232
10/17/07 2:06 P

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Does pilates count as both strength and cardio? I've been using it towards my cardio only. I have a video and try to do it once per week.

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_KARA_'s Photo _KARA_ Posts: 17,703
10/17/07 1:20 P

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You can get them at Wal-Mart in the fitness/sporting goods area or most any general discount store like that ... no need to pay more at a sporting goods store. They're very inexpensive and come in various "strengths". I think I got a multipack for well under $10.

Kara

Energy and persistence conquer all things.
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DENONNIE's Photo DENONNIE Posts: 8,134
10/17/07 1:12 P

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My therapist uses the risistance bands on me when he comes. Where can I get them?

Thanks for the support!

De

~De~

The biggest room in the world is the room for improvement.

-Anonymous


WYOKATHERINE's Photo WYOKATHERINE SparkPoints: (0)
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10/17/07 11:47 A

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Spooky, get yourself a pedometer. You can find them very cheap at Walmart and it will work fine for what you are going to use it for. 2000 steps is about 1 mile. While you are watching TV or video get up and move. Just start stepping in place or move around the room. Even if you just do it during commercials you will be surprised at how many steps you can get in. It's a start and may motivate you to move more. Congrats on a great job with your strength.

De awesome, 15 minutes is huge. Keep us informed on your progress.

Deedrz- I too am terrible getting in my strength training. I prefer to do pilates but my DH is always on me to do more. So I really need to work on that.

As Kara suggested, doing the exercise of the day is a great way to get you motivated too. I had that as one of my goals a few months ago. Keep up the good work, you all are doing great.

Katherine
Goals from 2015 and beyond

Goal: 5000 minutes of exercise in 2015
Drink 6 glasses or more of water a day
Water aerobics
Aerobics 3 Days wk

"Do or Do Not, There is no Try". Yoda!


Happy New Year










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DEEDRZ's Photo DEEDRZ Posts: 232
10/17/07 11:27 A

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I'm pretty good about getting the cardio in. I'm trying to walk to and from work each day. This will become more difficult as the weather gets worse, but I used to walk all the time. My intention is to continue to walk to work unless the windchill hits a point where it's dangerous to be outside that long. Fortunately I work at a place where I can continue to take walks during lunch hours even when I can't walk outside. I've also got a couple of videos at home that I do on the weekends and maybe during the week.

My problem is trying to get the strength training in. I try to do it when sceduled, but have had a hard time fitting it into my schedule.

Height 5'9"

"You don't drown by falling in the water. You drown by staying there." - Author Unknown.

"Sometimes we forget what we got
And who we are and who we are not
I think we got a chance to make it right"
~Amos Lee


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SPOOKYHANDLE's Photo SPOOKYHANDLE Posts: 102
10/17/07 11:23 A

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If I'm not doing a thousand other things on the weekend (most of which end up counting toward cardio), then I often do go for a walk down by the beach. The trouble during the week is that I leave for work shortly after dawn and return home shortly before dusk. This wouldn't be an issue, except I live in a sort of sketchy, urban neighborhood, and don't feel entirely safe walking there after dark.

If I'm wearing sensible shoes, I'll get off the bus earlier and walk home from there, but if I'm wearing heels or went grocery shopping, this becomes a lot less practicle.

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MOMOFTANIS's Photo MOMOFTANIS SparkPoints: (1)
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10/17/07 11:20 A

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I do find that I am more motivated with my mp3 player on!! Also any type of buddy to walk with is very helpful. I have my kids and my dog. Once and a great while, I get my husband out.


I am a Done Girl and I am a Sultry and Stylin' Shade Seekers!




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_KARA_'s Photo _KARA_ Posts: 17,703
10/17/07 11:18 A

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De, that's fantastic! Good for you! In 1999, I had a bad accident and for months couldn't stand or walk at all, so I have a better idea than most people how good those baby steps outside must feel.

Do you work with resistance bands? I started using those as physical therapy and still love 'em!

Kara

Energy and persistence conquer all things.
Benjamin Franklin


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DENONNIE's Photo DENONNIE Posts: 8,134
10/17/07 11:15 A

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I do about 15 minutes. There are a few exercises that I do sitting and ones that I do with my walker. My therapist started me yesterday taking some baby steps outdoors. I felt great!

De
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~De~

The biggest room in the world is the room for improvement.

-Anonymous


_KARA_'s Photo _KARA_ Posts: 17,703
10/17/07 11:14 A

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Can you get out and walk? I like to do that and if nature and whatever you see isn't enough stimulus, use an IPod or MP3 player ... I like listening to audiobooks while I walk. My dog loves to walk with me and has plenty of muscle and energy to handle a long walk at a brisk pace --- she's a lab!

Kara

Energy and persistence conquer all things.
Benjamin Franklin


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SPOOKYHANDLE's Photo SPOOKYHANDLE Posts: 102
10/17/07 11:12 A

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You know, I feel like if I had some sort of home gym cardio machine I could get the cardio in a lot easier. It's really a boredom issue for me. Most cardio work outs aren't mentally engaging enough on their own, and without a secondary stimulus, I get /really/ bored. If I could get a treadmill or something similar that I could use while I watched a movie or read a book, I'd get in TONS of cardio! Unfortunately, a) I'm broke, and b) I have nowhere in my tiny little apartment to put such a thing.

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_KARA_'s Photo _KARA_ Posts: 17,703
10/17/07 10:56 A

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The amt. of exercise I do each day varies, but most days a minimum of 45 minutes of cardio. Usually it's more like 120-180, but 45 is my "personal minimum standard". I do full body strength training 3 days a week, with an occasional abs workout or just a few exercises (like maybe the exercise of the day) on the in-between days.

Some days I go to the fitness center. My employer has two locations, one right at the hospital where I work and another about a mile away (I like that one, huge and brand new). Other days I walk outside or do other things outside.

Most days, whether I go outside or to the fitness center or not, I exercise at home. I have a home gym set up in 2/3 of my family room in the basement.

Unless I'm sick, I don't generally have any problem with motivation to exercise. It's a habit now and I am more distressed when I don't do it!

Kara

Energy and persistence conquer all things.
Benjamin Franklin


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SPOOKYHANDLE's Photo SPOOKYHANDLE Posts: 102
10/17/07 10:41 A

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Getting the cardio in is the hardest for me. Either I get it in during the course of my regular day (running errands at lunch, working a gig, whatever), or I really have to psyche myself up for it in the evening.

The strength training I'm really digging. Ages ago, back in high school, I would go to the school's weight room 3 to 5 times a week, and it's nice to see some of that strength and definition coming back. It's easier for me to work this in because I can do it while I'm watching a movie or listening to music. If I have to specifically /do cardio/ it means a work out video and nothing entertaining in sight.
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I'm also a little more motivated with the strength training because I lost an inch off my hips and waist in my first week--a feat I know I owe more to crunches and side bends than to dieting.
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MOMOFTANIS's Photo MOMOFTANIS SparkPoints: (1)
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10/17/07 9:54 A

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I actually get more excersice then I thought that I did. Walking my dog was just something I did, not exercise, it was fun. I have trouble getting motivated to do my strength training. I walk about 4 miles a day with my dog. I more than make my 10K steps a day. I am trying to find fun ways to do the strength training. I currently do 2 sets of: 15 squats, 15 calf raises, 12 seated concentrated dumbbell curls, 12 dumbbell shoulder presses on the ball, 15 back extensions, 15 standing side bends with towel, 12 one arm dumbbell rows, 15 lying dumbbell triceps extentions, 12 standing abductions, and 15 back extentions. I also use several workout dvd's for cardio.

Strength training is 2 to 3 times per week!


Edited by: MOMOFTANIS at: 10/17/2007 (11:15)
I am a Done Girl and I am a Sultry and Stylin' Shade Seekers!




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WYOKATHERINE's Photo WYOKATHERINE SparkPoints: (0)
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10/17/07 9:36 A

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Are you doing great with your eating but just not getting in the exercise you should? Haveing trouble being motivated to get up off the couch? How much exercise do you do in a day? What kind? Have you started any strength training? Let us know how you are doing.

Katherine
Goals from 2015 and beyond

Goal: 5000 minutes of exercise in 2015
Drink 6 glasses or more of water a day
Water aerobics
Aerobics 3 Days wk

"Do or Do Not, There is no Try". Yoda!


Happy New Year










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