When you've adjusted to exercise, do you count it?

Savannah_416

Hi MFPer's,

For the past 3 years I've walked 1.5 miles/day from my home to the metro station, and since starting MFP a week ago, I've not counted this as exercise because I'm sure my body has adjusted to this. In other words, I've been doing it so consistently that the activity likely doesn't burn as many calories as it would if it was an isolated walk.

That said, I know it still burns some calories...so I'm unsure how to handle this. Has anyone faced this before? I don't want it to assume I've burned 94 calories if I've really only burned 40 because my body has adjusted.

Thanks in advance!

hearthemelody

Don't over focus on the little numbers first of all.

Second of all, if you included that in your activity level, do not record it.

BrianSharpe

If you've set your calorie targets as sedentary then yes, you should be counting it but you should be careful to record the net calories expended (ie those burned directly as a result of the exercise)

Runners World suggests the following formula for walking:

.30 x weight (in lbs) x distance (in miles)

The reduction in caloric expenditure resulting purely from adaptation is quite small (your heart is only one muscle in your body, when walking you legs still do the same amount of work). Most of the significant reductions in caloric expenditure result from losing weight (you have less mass to move)

Savannah_416

hearthemelody said
Don't over focus on the little numbers first of all.

Yeah, I was concerned I was doing this.

Second of all, if you included that in your activity level, do not record it.

I'm not sure I understand this. If I include it in my activity level, won't it record it towards my calories expended? Is there a way to include it but not record the number of calories burned?

Savannah_416

BrianSharpe said:
If you've set your calorie targets as sedentary then yes, you should be counting it but you should be careful to record the net calories expended (ie those burned directly as a result of the exercise)

Runners World suggests the following formula for walking:

.30 x weight (in lbs) x distance (in miles)

The reduction in caloric expenditure resulting purely from adaptation is quite small (your heart is only one muscle in your body, when walking you legs still do the same amount of work). Most of the significant reductions in caloric expenditure result from losing weight (you have less mass to move)

This is very, very helpful. I didn't realize the reduction in caloric expenditure from adaptation is minimal and is more influenced by losing weight. I appreciate learning this, thank you.

hearthemelody

If you've set your calorie targets as sedentary then yes, you should be counting it but you should be careful to record the net calories expended (ie those burned directly as a result of the exercise)

That is basically what I meant, I just didn't say it very well!