May 2 Sign In
RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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When I was in my 30's, which was 1980-1990, Dr. Kenneth Cooper, the pioneer of cardio state exercise, believed that you had to do more than 12 minutes of steady state running or other cardiovascular conditioning exercise to achieve an 'aerobic effect'. That is a metabolic effect that raises your metabolic rate and keeps your body burning calories for hours after the actual exercise.
Now, most exercise physiologists believe that cardio/intervals which include both steady state endurance and sprints which raise your heart rate to more than 80% of maximum heart rate is the best way to achieve significant calorie burn that lifts your metabolic rate for hours.
In the UAC, you choose your exercise and your own style. Make sure it pushes you beyond your normal comfort zone. It's your choice.
Please share what works for you to achieve weight loss and cardio/vascular or strength fitness.
Rick
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First frost of the year this morning so a chilly ride to work but it was a beautiful morning with snow on the mountains and pink tinted sky.
Exercise? Yes, cycled to work and completed a 15 minute bodyweight strength circuit. The extra running and strength sessions are noticably tiring my legs for bike riding so my commute is taking a few minutes longer than a couple of weeks ago. I'm sure it will get back to normal soon as my muscles get stronger.
Tracking? Yes
Calories? Yes6 -
I am usually a walker if I am going to push to lose weight I go with Leslie Sansone walking videos and Richard Simmons. I love Richard sometimes I do the videos just to have him tell me how great I look today he just makes me laugh. My daughter hates him LOL.
I really need to plan my outfits for a week I always stick to it. Today's outfit is once again being tossed aside for something else. This is crazy how I can plan outfits for an entire week and be content. Do an outfit for a day and am having outfit remorse and am changing. Tonight I come home and make outfits for the rest of this week and next and stop the craziness.
@aeshippers I got rid of my bike 5 years ago and am regretting it. It may go on my look at garage sale list. It's where I got the last one.
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May 2
Exercised?: Yes. Walked at 2km in 25 minutes in the nearby hills.
Calories?: Yes.
Tracked?: Yes.
Track the walking with "MapMyWalk". Auto links to MFP (yay).
May have to dust of the mountain bike under the house for some more variety.7 -
RangerRickL wrote: »Please share what works for you to achieve weight loss and cardio/vascular or strength fitness.
Long time ago used be be a competitive figure skater.
What works (worked) for me.
Cardio capacity - Interval training - 50/50 Aerobic/Anaerobic.
Strength - Working muscles to and past failure then rest for 2-3 days - Will push into Anaerobic range, but only for the reps that get to failure then you rest and re-try till unable to do a single rep. (core one day, arms another day, legs another day).
Weight loss - Distance more important than speed - Aerobic/Weight Loss ranges (as long as you have allocated time for).
For weight loss, most important to remember that you cannot out-exercise a bad diet.
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I work with a personal trainer 2x a week, and after that, I usually do a pool class after that. My body reacts favorably to full bodyworkout interval training (rather than isolation) with the trainer. She changes it up each time so there is no boredom only challenge.
Like @craigo3154..."you cannot out exercise a bad diet" is the absolute truth! I burned myself (and my knees) out in the early days of exercise. 5 days a week and too few calories only put a lot of stress on my body. I am an excruciatingly slow loser and will go months bouncing between a set of numbers. Food intake, for me, is first and foremost.
My goals have changed over time...now I strive for strength, flexibility, and endurance. I follow a low carb diet, get some form of exercise on non-gym days, and practice being patient. NSVs get me through the rough days. I am down 53 pounds and will lose the remaining 25 this year. I am glad this challenge does not focus on weekly weigh-ins because weight loss does not happen for me that way.7 -
You all are so right, eating well is the absolute most important part to weight loss, especially as you get older. In a previous life, I ran a lot of races that took months of intense training. I did various distances, but the half marathon was my favorite- speed plus endurance! (that part of my life came to a screeching halt over 4 years ago, when my hamstring pulled off the pelvic bone. Surgeries, recoveries, blah blah blah). Anyway, even with tons of running, I had to watch what I ate. Sure, it was easier, but I still had to be aware and plan. The point is, nutrition first.... but exercise helps!
I can not (as in, if I want to keep my hammy intact) run with the speed, intensity, and frequency as before so I run to enjoy it in a different way. I am not taking any chances, but think that intervals, as Rick mentioned above, do help. I add this in to bike, run, step mill or whatever I am doing. If I lift weights at home, I will mix in intervals of cardio as well. At the gym, it isn't as easy to do that, and I feel a little silly I guess.
Lastly, I have found that it is really important to build muscle to increase your basal metabolic rate and be able to keep that weight loss off.6 -
@craigo3154 Well said,"You cannot out exercise a bad diet". Like @phoebelayla said,"Good nutrition first but exercise helps".4
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Thanks for all the feedback about exercising and nutrition @lovesretirement @craigo3154 @phoebelayla @RangerRickL @Dosse1320 . It will come in handy after my surgery as I agree it is not about speed but endurance. I do believe though that intervals of speed is good. When I can walk again I will keep a good pace and step it up for at least a minute or two every 5 to 10 minutes, maybe start with 10 and 1, then work my way down to 5 and 1. Sounds very reasonable to me. That way I will always be at the weight loss level but pump it up to the aerobic level.........I do realize I will have to start slow at first though.......Good insight @everyone as I too believe that our nutrition has to come first
Right now I am limited to my stationary bike(no tension, which I do every day for a minimum of 30 minutes ) and pool exercising(which I do 4 times a week).
@2020pinktogo hope you get your outfits straightened out....sounds funny but I can see how planning works. With me it means everything.
I live on Vancouver Island, British Columbia so I will not be reporting until my day is over as it is only 2:45pm here. So far so good though...
Thanks again everyone. As usual great sharing, it will be a pleasure for me to be able to share my journey with all of you! WHAT A TEAM!
4 -
Exercise? Yes aerobic DVD/ dog walk
Tracking? Yes
Within calories? Yes6 -
35 minute workout
Food and water logged
Calories Under my goal5 -
Did I exercise for at least 20 minutes? Yes..45 minute Strength and Power Fusion class, followed by a 30 minute Stability Ball Sculpt class.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes5 -
Did I exercise for at least 20 minutes? Yes 90 mins of lifting
Did I stay within my calorie budget for the day? Yes! I made it by 9 calories haha
Did I keep track of everything I ate and drank? Yes!6 -
Did I exercise for at least 20 minutes? Yes 20 minute cycling
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes4 -
Did I exercise for at least 20 minutes? Yes, an hour walking and running at the gym. It poured here today
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
When I was younger, I loved to run. With age I decided to I walk most of the time to preserve my knees so I can ski. I use the elliptical machine and treadmill to increase speed and angle to get my heart rate up, Like @lovesretirement I lose weight very slowly.
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It's really interesting how much is being learned about diet and exercise. But some basic truths still hold - energy in and energy out.
- I like to mix it up with some "healing" exercises like yoga and swimming and then add some stressors like hiking and jogging/walking, strength training. I've never tracked my heart beat with a monitor like our dear @boascasdelbob but I still try to get it the rate up.
For May 2 -
- Exercise - Swimming 30 min (mix of steady state and sprinting and recovery stokes)
- Tracking - yes
- Calories - yes5 -
@fitqueenbess I agree that heart rate monitoring is very important to understanding how exercise is affecting you.
@craigo3154 and @lovesretirement are wise to remind us that eating healthy comes first and then healthy exercise provides the fitness level to enjoy life.
@phoebelayla A wellness doctor told me that he looked at the muscle mass level of his patients as the primary indicator of future health. Even if the patient was above the ideal BMI of fat, being above average in muscle mass was the most important. Obviously, others have different opinions. I exercise to be able to continue to be able to ride horses; hike outdoors and stay flexible.
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Today's report:
Calories: under my limit by 294 cals
Tracking: ok
Exercise: easy day walk at 3.5 mph for 30 minutes. Tomorrow, it's intervals.3 -
2020pinktogo wrote: »I am usually a walker if I am going to push to lose weight I go with Leslie Sansone walking videos and Richard Simmons. I love Richard sometimes I do the videos just to have him tell me how great I look today he just makes me laugh. My daughter hates him LOL.
I really need to plan my outfits for a week I always stick to it. Today's outfit is once again being tossed aside for something else. This is crazy how I can plan outfits for an entire week and be content. Do an outfit for a day and am having outfit remorse and am changing. Tonight I come home and make outfits for the rest of this week and next and stop the craziness.
@aeshippers I got rid of my bike 5 years ago and am regretting it. It may go on my look at garage sale list. It's where I got the last one.
I always liked Richard Simmons tapes too.
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Did I exercise for at least 20 minutes? Yes. 20 minutes on my aerodyne bike plus walking
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes3 -
Good evening everyone
exercise yes.........45 minutes aquamotion, 30 minutes exercise bike
calories yes under by 50, did not use any exercise calories
tracking yes
The week is going quickly...........hump day tomorrow already3 -
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes2 -
Got 9000 steps today, came in under calories and logged everything!4
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A good day.2
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Hmmm, I am not sure what happened to the rest of my post. This has happened before. Any ideas?0
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Exercise: yes. Spin x 60 min, walk x 35 min
Calories: yes!
Tracking: yes2 -
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Did I exercise for at least 20 minutes? YES...BodyCombat - 60 min.
Did I stay within my calorie budget for the day? YES...
Did I keep track of everything I ate and drank? YES....2 -
@Dosse1320 - I find it's more buggy if I try and use emojis 1
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Of course just to prove my point that worked perfectly....0
This discussion has been closed.