How much exercise?

DizzyLinds

I often feel i train very hard but it's making no difference. I tend to do an hour of cardio (run plus 45 min spin or run plus 45mins high impact aerobics) plus a Bodypump class. Not sure if i'm actually doing too much? I've done 6 days since last Tues and not sure if i should rest today or do some cardio. My heart rate throughout my cardio is pretty high and i'm exhausted by the end. I see on here that some do 90 mins on an eliptical but at what sort of rate is that at!?

joejccva71

I often feel i train very hard but it's making no difference. I tend to do an hour of cardio (run plus 45 min spin or run plus 45mins high impact aerobics) plus a Bodypump class. Not sure if i'm actually doing too much? I've done 6 days since last Tues and not sure if i should rest today or do some cardio. My heart rate throughout my cardio is pretty high and i'm exhausted by the end. I see on here that some do 90 mins on an eliptical but at what sort of rate is that at!?

You might be doing too much. Also what is your diet like? Do you know your TDEE (calories you burn in a 24 hr period)? Are you eating a deficit under that?

You should probably be doing 3 days of strength training with 2-3 days of cardio, and take 1-2 days off completely to rest.

AdventureFreak

Depends on your goals.

I am doing high endurance cardio training for print triathlon racing and I regularly train for 60-120 minutes at 130bpm-150bpm average across the whole duration. I do this 6-7 days a week and in the last month have had 4 days off. I try to eat clean and I try to get lots of good rest. I have been at this for about 3 months and I have lost about 30 pounds. It take a lot of intense effort to make results. Be patient and you will get there.

DizzyLinds

Since last Wednesday i've really upped my cals...i had such a huge deficit before and i know i train a lot plus i'm a PE teacher so my job is pretty active (on my feet most days).

If you can just check my diet that would be fab. I still think their might be an undereat on a few days. I'm pretty confused with all this eating calories back etc. ???

morganadk2_deleted

I had a quick look at your diary , i don't think you are eating enough , you seem to to be under1200 most of the time! 1200 is for a sedentry woman and your not that!


http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit

Go to the tools section and figure out your BMI:

Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle building, and reducing fat. This means it is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode).

This is just a part of it! please read the link above

tigersword

I generally do 30-45 minutes a day, 5 days a week. Since I'm cutting, it's 3 days cardio, and 2 days strength training. Once I reach my goal body fat% I plan to reverse that, and do 3 days strength training and 2 days cardio.

For weight loss purposes, there is absolutely no need to kill yourself with exercise, as weight loss is all about diet.

engineman312

like any routine, your body can get used to working out regularly. try varying your routine, like going to your class earlier, or doing some cardio before hand.

remember, rest days are important too. rest and recovery days can be very good. try doing just some light cycling or do just a yoga class on that one recovery day.

weights can also help burn fat. you will not bulk up by doing one or two days a week of weights.

do you eat something after a work out, like a protein shake? i love a protein fruit smoothie post work out to help me recover and give my body something to digest so it actually keeps burning fat and helps my muscles recover.

DizzyLinds

I generally run before a 45 min or hour cardio class and Bodypump is an hour of strength training. I do 3 of these weight sessions a week plus 4-5 cardio sessions. These are usually in the late afternoon/evening so i go home, have a protein shake and then my dinner.

engineman312

I generally run before a 45 min or hour cardio class and Bodypump is an hour of strength training. I do 3 of these weight sessions a week plus 4-5 cardio sessions. These are usually in the late afternoon/evening so i go home, have a protein shake and then my dinner.

wow, great minds think alike.

DizzyLinds

HaHa! So true..but really not sure if i am often doing too much in one day...i.e. hour or so of cardio AND hour strength training! I often feel i'm lacking motivation because i'm training so long..takes up a good deal of my evening!