Moderate vs Strenuous Exercise...which one???

Turtle003

I'm on Scooby's Calorie Calculator and trying to determine my TDEE-20% but am having trouble figuring out which activity level this would be....any thoughts?
My week:
Monday - 1 hour strength training class and ~30 minutes cardio
Tuesday - 1 hour of weight lifting at gym and ~30 minutes HIIT on treadmill
Wednesday - 1 hour weight training and ~30 minutes cardio
Thursday - 1 hour of weight lifting at gym and ~30 minutes HIIT on treadmill
Friday - 1 hour of weight lifting at gym and 30 minutes cardio
Saturday - 1 hour strength training class and 45 minutes of spin class
Sunday - this day rotates but I take 1 day a week off and every other week I do a long run (for me) of ~6-8 miles.

I'm thinking the 5-6 hours of strenuous exercise option. The weight lifting sessions at the gym have breaks between sets and such and is not continual minutes like the cardio is. Or should I be the lower option of moderate intensity?

stumblinthrulife

I'm on Scooby's Calorie Calculator and trying to determine my TDEE-20% but am having trouble figuring out which activity level this would be....any thoughts?
My week:
Monday - 1 hour strength training class and ~30 minutes cardio
Tuesday - 1 hour of weight lifting at gym and ~30 minutes HIIT on treadmill
Wednesday - 1 hour weight training and ~30 minutes cardio
Thursday - 1 hour of weight lifting at gym and ~30 minutes HIIT on treadmill
Friday - 1 hour of weight lifting at gym and 30 minutes cardio
Saturday - 1 hour strength training class and 45 minutes of spin class
Sunday - this day rotates but I take 1 day a week off and every other week I do a long run (for me) of ~6-8 miles.

I'm thinking the 5-6 hours of strenuous exercise option. The weight lifting sessions at the gym have breaks between sets and such and is not continual minutes like the cardio is. Or should I be the lower option of moderate intensity?

I'd go with moderate for the weight lifting.

Strenuous is going to be balls the wall continuous effort cardio. At least so far as calorie burn is concerned.

Then I'd compare your actual results with those predicted. If you are losing more than predicted (by the 3500 cals per pound estimate), then up your TDEE. If you are losing less, then lower it.

heybales

That table of levels is built on a simple formula.

As you've discovered, it the application of time that makes it difficult, because that exercise descriptions doesn't even take in to account if your job is more active the sedentary desk job.

Here are some suggestions for figuring your time right, and then just straight use the formula so you can have unlimited levels rather than 5.

http://www.myfitnesspal.com/topics/show/1018768-better-rough-estimate-of-tdee-than-5-level-chart

jonnythan

I'm on Scooby's Calorie Calculator and trying to determine my TDEE-20% but am having trouble figuring out which activity level this would be....any thoughts?
My week:
Monday - 1 hour strength training class and ~30 minutes cardio
Tuesday - 1 hour of weight lifting at gym and ~30 minutes HIIT on treadmill
Wednesday - 1 hour weight training and ~30 minutes cardio
Thursday - 1 hour of weight lifting at gym and ~30 minutes HIIT on treadmill
Friday - 1 hour of weight lifting at gym and 30 minutes cardio
Saturday - 1 hour strength training class and 45 minutes of spin class
Sunday - this day rotates but I take 1 day a week off and every other week I do a long run (for me) of ~6-8 miles.

I'm thinking the 5-6 hours of strenuous exercise option. The weight lifting sessions at the gym have breaks between sets and such and is not continual minutes like the cardio is. Or should I be the lower option of moderate intensity?

That's a ridiculous training schedule. Like.. big time.

Limit the strength training to 3 or 4 days a week, and do cardio 2-3 times a week (preferably on different days than the strength training).

And get a full rest day at least once a week.

kdiamond

I agree to limit weight lifting to 3-4 times max (I think 3 is perfect in my opinion). HIIT to no more than 2x a week, traditional cardio doesn't need to exist at all, especially if you're doing that long run. And yes, you need a rest day. As for the weight lifting, are you lifting heavy weights with low reps or light weights and high reps?

phjorg1

I'm on Scooby's Calorie Calculator and trying to determine my TDEE-20% but am having trouble figuring out which activity level this would be....any thoughts?
My week:
Monday - 1 hour strength training class and ~30 minutes cardio
Tuesday - 1 hour of weight lifting at gym and ~30 minutes HIIT on treadmill
Wednesday - 1 hour weight training and ~30 minutes cardio
Thursday - 1 hour of weight lifting at gym and ~30 minutes HIIT on treadmill
Friday - 1 hour of weight lifting at gym and 30 minutes cardio
Saturday - 1 hour strength training class and 45 minutes of spin class
Sunday - this day rotates but I take 1 day a week off and every other week I do a long run (for me) of ~6-8 miles.

I'm thinking the 5-6 hours of strenuous exercise option. The weight lifting sessions at the gym have breaks between sets and such and is not continual minutes like the cardio is. Or should I be the lower option of moderate intensity?

That's a ridiculous training schedule. Like.. big time.

Limit the strength training to 3 or 4 days a week, and do cardio 2-3 times a week (preferably on different days than the strength training).

And get a full rest day at least once a week.

Don't worry. I very much don't she is even doing one day of strength training a week. So I think she is fine.

stumblinthrulife

I'm on Scooby's Calorie Calculator and trying to determine my TDEE-20% but am having trouble figuring out which activity level this would be....any thoughts?
My week:
Monday - 1 hour strength training class and ~30 minutes cardio
Tuesday - 1 hour of weight lifting at gym and ~30 minutes HIIT on treadmill
Wednesday - 1 hour weight training and ~30 minutes cardio
Thursday - 1 hour of weight lifting at gym and ~30 minutes HIIT on treadmill
Friday - 1 hour of weight lifting at gym and 30 minutes cardio
Saturday - 1 hour strength training class and 45 minutes of spin class
Sunday - this day rotates but I take 1 day a week off and every other week I do a long run (for me) of ~6-8 miles.

I'm thinking the 5-6 hours of strenuous exercise option. The weight lifting sessions at the gym have breaks between sets and such and is not continual minutes like the cardio is. Or should I be the lower option of moderate intensity?

That's a ridiculous training schedule. Like.. big time.

Limit the strength training to 3 or 4 days a week, and do cardio 2-3 times a week (preferably on different days than the strength training).

And get a full rest day at least once a week.

Wow, I didn't even read the schedule in detail. That's nuts.

heybales

Now you all have me concerned my assumptions were way off.

I assumed someone doing that much weight lifting was doing a very split up routine, but that would be hard to find enough lifts to keep busy for an hour with that limited of muscle.

To OP on that schedule. Think about the muscles you are asking to work and improve each day in those workouts.

And keep this important fact in mind.

Exercise tears down if done right.
Rest for the recovery and repair is what actually makes the improvements, if diet is enough.

I was going to comment I doubt you are doing HIIT after the lifting, but assumed you were using different muscles.
Or your focus was on the HIIT, and didn't lift with those muscles or not much at all.

Because if you had a good lifting workout, you could not do a true HIIT workout using the same muscles.