Exercise

[Kayla_ann 0]

I was just wondering what everybody was doing for their exercises besides just walking.

I'm just clueless about what I should be doing. I do my walking, but what else would be helpful.

If I do some sit ups, then I think, am I doing enough or am I doing too many... :ohmy:

[Jachut 487]

What are your goals? Simply to help the weight come off and maintain your lean muscle or do you want to be the next Ms Universe? It makes a difference.

Personally, I run for 40 mins to an hour four days - and I mix that up, some runs are steady pace, some are interval style runs and MUCH harder and every now and then I'll take it easy and do an incline walking program on my treadmill. On top of that I try to do 3 x per week, but often its only 2 of circuit training on the other two days where I do short runs on the treadmill broken up by weighted squats, lunges, pushups, dips, ab work and fitball work. I like to do really heavy QUALITY reps with these exercises, I've never found high rep/light weight routines to do a thing for me. I have my heart rate through the roof too, I do it really intensely.

But that's me and what I like and feel works for my body. Its impossible to prescribe for someone else, could you perhaps see a trainer, or failing that, there's SO much information out there on the net, you just need to google stuff like HIIT (high intensity interval training), circuit training, strength training etc.

But "current" exercise wisdom says that HIIT combined with reasonably heavy strength training is the best way to burn fat and build muscle. Who knows though, these things come and go and tend to be in fashion at any given time. And at any rate, you have to start with what you can do, so dont let all the info find intimidate you.

For starters, walking is good as long as its causing your heart rate to rise at least over 120 and for you to sweat a bit. Then you should try to hit each major muscle group - so thighs and butt, abs, chest, back and arms. You can do body weight exercises for all of this - squats and lunges, ab work, push ups, tricep dips and back extensions would cover it.

[KarenK 0]

I do about 45 minutes of cardio at the gym about 4-5 times per week. I alternate the treadmill, elliptical, and stair climber or I get bored silly. I also do about 15 minutes of strength each time I go - alternating upper & lower body.

I also walk my dogs, and ride my bike, and do Wii Fit step aerobics, and do crunches on the exercise ball. Not all at once, of course.

I've found that having a number of activities to alternate between has helped me stay interested. Last time I really tried to lose weight I only did step aerobics - day after day after day - no wonder I lost interest!

[Bobbie155 0]

I wish I could help you. I am in the same boat as you! All I do is walk/run on the treadmill for 60 min 3-4 times a week.

[MistyD65 1]

I go to Curves 5 days a week. I love it!

[liz_hager 0]

For me, as far as exercise goes I just do what ever I feel like doing. Sometimes its a step classes and a weight lifting classes, sometimes its Zumba or sometimes just swimming. I'd get so bored just doing the treadmill all the time or just walking. I have a gym membership so I've tried just about every class they offer, right now I'm really into kickboxing. But if you don't want to join a gym for variety, get some workout DVDs. My coworker has a library full of DVDs that she'd brought from the viedo store or online. If you want exercise info or advise, I highly recommend Shape and Fitness magazines. Both have good health advise and offer some workout ideas. Good luck!

[rapunzle 0]

I started in November (4 months before surgery) walking with a friend on my morning break, just 15 minutes, and it killed me. My legs burned. My heart raced. I sweated something awful. But then it wasn't so hard any longer, so we added our afternoon break. Then we added in our lunch. Pretty soon our co-workers noticed and started joing us. Then we changed the route to add in some hills and go further. Now we have a group of six of us that walk morning and afternoon. My friend and I also walk on our lunch. We're walking a 3 mile loop now that has significant incline. Then another co-worker who has foot problems and can't walk decided to start a biking group. So. . . today we had our first "Wheeling Wednesdays". We plan to explore the pedestrian/bike trails within our city. Then, on our walk one day one of the ladies mentioned that she has been belly dancing. I have always wanted to do that. So. . . starting next week one of the walkers and I are taking beginning belly dancing classes. I find the more I lose the more I want to claim my life NOW. I'm not waiting any longer. I want to learn to play tennis, and take a tahiti down the river in my town, and learn to salsa dance, and run, and. . . I don't know what else. Ask me next week, I'm sure there will be another activity calling my name. I would say follow your interests and keep an open mind to new opportunities. Oh yeah, I really want to rollerblade with my kids. I'm hoping to do that some time this summer. You'll figure out what works for you.

[jack2009 0]

it's good that you know your calories burned, but do you know how many you are taking in? Every 3500 you burn, but don't take in(in the form of carbs) is 1lb.

Generally, it's recommended to only lose about 2lb a week, otherwise, you are generally getting into muscle loss(which is bad or not recommended...) So, 10-11 weeks.

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