Exercise - Quality vs Quantity

scrapjen

I exercise quite a bit ... I'm a SAHM with a home gym. I only allow myself to watch TV if I'm on the elliptical or treadmill. I love to read, and have been reading while riding the stationary bike (30-60minutes). I don't just do cardio, I get in a full body weight workout 1-3 times a week.

I see some people post incredible burns for workouts ...I generally consider it pretty good if I get 100calories/10minutes. I just got a HRM and my calorie count is coming in quite a bit lower than what I had been thinking it was (based on the machine read out, my Fitbit, or MFP input ... which all do take weight/height/ into consideration). I do work up a decent sweat, but I admit to staying somewhat "comfortable". During my bike ride (which I do mark as leisurely, 16mph) I didn't get into "the zone" on the HRM at all.

I know I could push it more. I know I should shake it up more (intervals and such). but I'm afraid that would make me not like my exercise sessions as much, and then I might not do it as much. As it is, my slow and steady approach usually earns me a 1000 exercise credit most days. I try not to eat back all the calories, as I see such a huge discrepancy in the estimated burns, I want to be sure and leave some wiggle room in case of error (as my new HRM seems to be indicating my past estimates were over).

I know most people have limited time and need to get the most out of a workout quickly ... but are there any other "slow and steady" exercisers out there?

iarelarry

Depends on what exercises you are doing... For weight training slow and steady muscle contractions will yield a higher calorie burn and better muscle development.

But for cardio... or circuit training fashion, I would imagine higher intensity will yield better results... in other words run faster!

michellekicks

If what you're doing now is working and you like it, keep doing it. When it no longer works, change something.

TipTopMMR

I would suggest two things:
First, don't plan to eat back your calories; you are trying to change your eating behaviors. Allowing yourself to eat more because you worked out doesn't move you forward with your health goals; and, I bet you are eating more than you realize and, I am sorry, but there is no way you are burning 1K calories/day with a slow and steady approach, unless you are on a treadmill for 8 hours.

Two, work out harder; save your reading and TV watching for another time. Push it (hard) for 20-30 minutes. You will feel stronger, mentally and physically. I am wiling to bet that strength will carry over to your food choices, too.

Try a Jillian Michaels 30 Day Shred. I bet this will push you mentally and physically, that you will enjoy it way more than you think, and you will see better results.
Good luck!

cwolfman13

Most of the people who are logging those incredible burns are full of **** and just fooling themselves; most of them are drastically overestimating.

Personally, I use my diet for weight control and I exercise for fitness. My fitness goals determine my workout intensity, how often, what I'm doing, etc...not calorie burn.

Also, higher intensity workouts are going to yield better results than a lot of steady state, slow going cardio. I'm not saying to never do it, but you really should be having some intensity work as well. Your body becomes very efficient at doing those slow steady state cardio stuff and you burn even less.

JenMc14

Something you may run into is that the better your body gets at doing something, I believe this is correct, you will start to burn less calories from the same exercise over time because your body is more efficient at the movement, requiring less fuel. So, I'd toss some intervals into your slower, steady workouts for sure or try something different.

heybales

So you mainly are exercising to burn calories, and you got the time. Not a problem.

Your body improvements will mainly be endurance related, better fat burning, and better aerobic capacity.

If that's all you need at this point, go for it.

But if you want strength or power or more muscle that goes with it, you'll have to put an actual hard load on your body, then give it rest so it can recovery and repair stronger, and then do it again.

Right now you are in the badly named fat-burning HR zone probably. But for years it's been better called the Active Recovery HR zone. Because you could still do some aerobic in that zone, and it would usually not be a load on your body that required recovery from, and in fact could do it on days after lifting and not mess up said recovery and repair.

Just means you can do that for long periods day after day with no problems.

You'll soon start finding with HRM that you have to increase pace to keep the HR even in that zone, as easy as it is. Because for the heart to still have a workout, you have to push harder. Then your muscles will start getting a better workout needing to push harder for your heart/lungs.
It also means your HRM calorie readings will get worse accuracy. Because even though your HR is staying the same, because your fitness level went up, and your pace went up, if your weight didn't change much, you are still burning more calories.

You might test your treadmill and HRM though for decent calorie burn. If treadmill asks for weight, it may be more correct.

http://www.myfitnesspal.com/topics/show/774337-how-to-test-hrm-for-how-accurate-calorie-burn-is

Somehow I missed the comment about lifting already. Stick to the correct zone to allow that recovery and repair from the lifting.
Start doing it harder to see the impact that causes to your lifting - most aren't even aware, because they add lifting to an already hard cardio routine.

ostrichagain

I'm a SAHM too. For me slow and steady means not pushing myself so hard that I hurt myself . I do make fitness goals and I don't want to feel rushed to reach them. I want to run a 5k in 30 min. I want to do 5 pull-ups. That kind of thing. But I only have a half an hour a day in my schedule.

Something I tried that I find works really well is an upbeat playlist. The music gives me something to focus on besides sweat and my pounding heart. I try to match my effort to the beat of the music. I can go faster and farther in 20 minutes with music than I can with the TV.

I like getting it done and making my very best effort.

scrapjen

I wasn't tracking food before joining MFP in May, but I have logged everything, everyday since I joined. I do think I WAS way out of control in my eating, but I am now trying to keep things at 1800-2000 day to day.

I get in 5-6 20min sessions on the elliptical each day (2 miles, 6mph, resistance at an 8 ... the machine says about 190 calories, Fitbit comes in slightly under around 170, HRM slightly under that around 150 for each workout). I do one session on the bike (16mph for 30-60 minutes), and sometimes I'll get a walk in on the treadmill (easy walk 3.0 if I'm feeling lazy, punch it up to 10% incline if I'm not). I've tried intervals on the treadmill, but I'm really not a runner, it's SO hard for me. It is easier off the treadmill, I do jog the track sometimes during my boys basketball games and practices. Music IS a great motivator, I'll alternate between a walking song and a jogging song. I'll usually get 4-5 miles in during an hour practice/game.

I'm not just exercising to get more calories to eat (although I don't think I could stay at 1350, which is what MFP gave me as my goal) or even to lose weight (of course I really really want to lose weight, but if I was suddenly at goal weight would I stop my exercising? I wouldn't). I really have trouble just sitting ... I need to move (so glad I don't have a desk job anymore). Just sitting and watching TV ... I can't do it. It feels like such a waste of time. I'll hit a movie with hubby for date night, but if it were up to me I'd just wait until it hit DVD and watch it downstairs in my gym. I'll read in bed before falling asleep, but I feel guilty JUST reading during the day. I love to be able to do two things at once, makes me feel like I'm making better use of my time.

So far, as I've been logging my food I have been seeing success with a by-the-numbers loss (around a pound a week). But I have been doing my same elliptical workout for years now. I am in a routine rut. I do hear all the talk of 30 Day Shred and Insanity and Zumba (I'm SO uncoordinated) so maybe I'll try to work in at least ONE high-impact, push myself workout a week, and move to one a day if I can. I do like my slow and steady though ...

Thanks for the replies *Ü*

gfroniewski

I would suggest two things:
First, don't plan to eat back your calories; you are trying to change your eating behaviors. Allowing yourself to eat more because you worked out doesn't move you forward with your health goals; and, I bet you are eating more than you realize and, I am sorry, but there is no way you are burning 1K calories/day with a slow and steady approach, unless you are on a treadmill for 8 hours.

I don't necessarily agree with this. If you have a strict deficit set in conjunction with your TDEE you should try to meet your net goal as closely as possible.

For instance, my net goal is 1760 calories a day. If I eat 1760 exactly then burn 600 calories where does that leave me? 1160 calories in, which is low for a male especially one that is active. You don't have to do it to an exact number, but make sure to net enough regardless of whether or not you decide to "eat back" 100% of those calories.

castelluzzo99

First, I'd say keep doing what works, if you are losing weight.

My second thought is about calorie burn. I learned a while back about net burn, which is the difference between actual burn and what you would have burned if you had not exercised. In my case, that is roughly 60 cal per hour. Someone who is not breastfeeding would burn less. So if I work out for half an hour and MFP tells me I burned 220 cal, I only record 190. I thought MFP would record net, but after checking other places, I decided it didn't.

The last thing I would say is, if you are going to read anyway, why not do it on the treadmill or bike? If you are happy with your level of fitness, it's all good. If you want to improve your VO2max, like I do, then HIIT exercises would be good to incorporate at least once a week.

Try different things. The best exercise is the one you do. If you try something and hate it, ditch it and try something else. I would hate 30 day shred every day. It would bore me to tears. But maybe I could do it once or twice a week. I like strenth training, so I do it. That kind of thing.

Good luck!

RAGGEDYANN1970

i think it's easy for SAHM's to run into routine. if you are finding that you feel sitting to read a book (but not exercise at the same time) is a waste of time, you need to re-think! leisure time is mandatory for everyone. it's not wasting time, it's working-out your mind. that said, i don't think there is anything wrong with the way you are doing things if it's working for you. however, it won't be long before your body will start to consider your routine as part of your daily movement and you will not lose weight. (if losing weight is your goal.) personally, i would continue on what you are doing, but choose 2 days to kick it up a notch. turn off the t.v. and really WORK on the bike or elliptical or with your home gym. push yourself beyond what you normally do. i think you'll notice a huge difference in your mentality, too. good luck and keep moving! :flowerforyou:

anemoneprose

I just want to summarize my understanding of your post & clarify a few things, because I had to read it twice:

It sounds like you're a bit bored, but restless. Do you like what you're doing, or not? (You say you like your workouts, but also, that you're not sure what to do with your time.)

It sounds like you are worried about calories burned, but do not prefer faster-paced workouts, is that right? And you feel guilty about time you are not exercising?

Also, can I just confirm that, in a single day, you have got:

- 1.5-2 hours on the elliptical +

- 0.5-1 hrs on the bike + sometimes

- 1 h on the treadmill, for a total of 3-4 hours of steady-state cardio a day - is that right?

jassyjan1

Most of the people who are logging those incredible burns are full of **** and just fooling themselves; most of them are drastically overestimating.

Personally, I use my diet for weight control and I exercise for fitness. My fitness goals determine my workout intensity, how often, what I'm doing, etc...not calorie burn.

Also, higher intensity workouts are going to yield better results than a lot of steady state, slow going cardio. I'm not saying to never do it, but you really should be having some intensity work as well. Your body becomes very efficient at doing those slow steady state cardio stuff and you burn even less.

[I so totally agree with everything you said. This is why I have stop trying to do these outrageous burns and do some HIIT or Intense strength training.

scrapjen

To clarify for anemoneprose ... I don't feel bored (my days are still packed, but I do make the time to spend 1-3 hours in exercise mode) and I don't feel guilty when I'm not exercising, I would feel guilty if I sat and watched TV for two hours a day. I feel justified to watch those two hours if I'm active on the elliptical or treadmill the entire time. I do enjoy my workouts, they make me feel better about myself, I feel energized, exercise endorphins and what not. Because I'm not working out super hard ... it actually IS leisure time for me in a way. It is an escape.

While calorie burn is not the only reason I exercise, YES ... I DO want a calorie burn. I want to lose weight and I don't want to be limited to 1350 calories a day to achieve that. So I do appreciate the info from everyone who posted. I wish caloric burns were easier to calculate correctly. There seem to be SO many variables that can impact it.

At this point, I wonder if I need to adjust my thinking a bit ... am I really "exercising" ... or am I just active? Someone who works in an active job I'm sure is doing as much movement as I am during the day, do they consider it "exercise"? I have been doing multiple 20min elliptical workouts a day for YEARS now. I'm sure my body has adjusted into thinking it is basically the norm.

I see there is a 30 Day Shred group starting on Monday - I tried it out yesterday and feel I can commit to it for 30 days (weekends off). The strength stuff wasn't too different than much of the stuff I had been doing on my own, but the aerobic sections did get my heart rate up much more than my routine stuff ... HRM said I burned 183 in the 20 minutes, which is similar to what many of my routine workouts come in at burn-wise). So I guess it will replace MY weight workouts, but I do think I'll still get in several sessions of my routine elliptical/bike even while working the 30DS into my days.

yogayug

Directly, I utilize my eating methodology for weight control and I practice for fitness. My fitness objectives verify my workout power, how regularly, what I'm doing, etc...not calorie blaze. <a href="http://www.yogayug.com/">yoga teachers training in india</a>

Spresto2

Hey, I appreciate your question and can relate somewhat to your issues. I'm a 30 y/o woman who has struggled my whole life with weight. I have literally been "studying" nutrition and exercise since I was 14 (when I was 260lb). Over my teens and 20's I lost and maintained my weight in 160's and 170's (I'm 5' 9"), but was NEVER happy with my body because it was flabby and looked like a much smaller version of my big body. I fit into smaller sizes and knew I was healthier and I told myself that was better than nothing. I think that is true still, but after reading through some of the posts on this community forum, I am having some changes of heart about my approach that I've used for 15 years...and perhaps you yourself are reaching that point through your question...

My approach to my 260 to 160 drop was slow and steady for the MOST part, but I experimented with A LOT of different versions of that. I wouldn't even say it was all SLOW...but it was always cardio cardio cardio, just different versions and intensities mixes of your traditional cardio. I started as a teen with WALKING. ALL THE TIME. Hours a week. Not fast...but I cut my food intake by half too. I dropped 30-40 pounds in one summer doing this. Later on, I did year stints with TURBO JAM nightly, I did a year of TAE BO nightly, I have done Richard Simmons (hey, I'm HONEST!!! he rocks. and I had to start somewhere 15 years ago and this is what was on my mom's shelf), I have done random "zone" workouts and Kathy Smith videos. I have also done lots of gym going and HOURS upon HOURS upon HOURS of tredmills, ellipticals, arch trainers and to a MUCH MUCH lesser extent stair climbers. Most lately, I have taken up outdoors jogging, slowly. But one thing I didn't ever really do was weight lifting, toning, muscle building. I did intervals a lot in cardio. I would do HR=140 and bump it to 170 for a minute or two and let it drop back down and then bump it again...And...despite all this...I am still 30 to 40 pounds above my ideal ideal weight. I've slowly gained weight back since college because I do not have the time to do the extended length workouts and stress robs me of my mental stamina with a high pressure type job and so there have been months in the past couple years my workouts have been NON EXISTENT. And my food choices go horribly wrong very quickly too whether I work out or not. I think sometimes, you feel like you are doggy paddling and you know you are fighting the fight, you feel the struggle inside you daily...yet you see you are still lost at sea, not getting where you know you should be...and you aren't sure what to do because there are so many directions you can go.

I am there. I am a little lost right now. I am exercising consistently again. I have cut my calories back to 1200ish. I am making wiser choices of food again. I am reducing my stress. I am looking for the answer now as well. I think a plan is starting to form in my mind after reading these posts, thinking about ALL the different times I've made progress and what was I doing...thinking of the times I not only lost weight, but looked "toned" and I started looking 'strong" and fit...not just smaller and lighter. My best luck in both weight loss and tone came with combination of serious calorie cutting (more than what a lot of MFP ppl would like to hear). I would usually have only 500 calories surplus for the day back when I was really looking better because I'd eat 1200-1500 and then sweat in cardio intervals for an hours or two (burning about 600 cal an hour). Again, even then I never got the "ideal" body.

Since this is getting too long...I just wanted to say, doing what you are doing is going to make you smaller and lighter and it will take some time since you are not cutting your calories drastically (which is fine, it's up to you). But perhaps the answer for us women, who want to take our bodies to that next level, is in the combination of intervals of high intensity with steady state and then also MUSCLE BUILDING. I think I have always neglected this toning, muscle part because it feels like you are not...burning calories (GASP...I'm so guilty here) and it bores me. I think your current hours of working out may not be the best answer if you are trying to go for something healthy weight and toned. You will definitely need to shake that workout up and it may mean you don't work out as LOOOOOOOONG. Or it may mean, keep working out 3 hours a day if you like to get extra burn in with the tredmill and a movie but definitely spend an hour here and there doing a HARD CORE cardio and an hour here and there building muscle and isolating groups (not cardio). Or find a workout that incorporates both at the same time. Also, it sounds like your body might be acclimating to your routine...like a person who works at an active job might lose weight at first, but eventually the body adjusts somehow. You need muscle confusion, haha. But so do I. I am definitely confused.

That was a lot. SORRY? :blushing: