How Hard Must You Work Out?

rydanip

Hey Everyone,

Wanted some opinions on exercise and how "hard" you have to work out to see results. I have tried personal training and running and had a hard time sticking to both. I prefer less vigorous exercise like yoga, walking, swimming/water aerobics. I hate feeling like I am working out, I prefer to feel a bit more leisurely. Do you think it matters how vigorous you are working out in order to see results?

Also do you guys have any suggestions on ways to change up my work out but keep it fun and not feel so much like a task?

Thanks, your feedback is appreciated!

'

Lissakaye81

I do a few nice long hikes a few times a week. They keep me right in the perfect fat burning heart rate zone. Nice n easy, moderate pace with good incline. Its a beautiful way to get out and see some great scenery. I have been real lazy last few weeks though.

wackyfunster

I typically get tunnel vision and feel like I am going to pass out at the end of every set. I enjoy it though... there is probably something wrong with me :P

Rayman79

The problem with this question is that there are several types of 'results'. Most people are after the tigher shapely body with low-moderate body fat. If we use this as an example, there are two aspects needed to acheive this:

The first rule applies to everyone, that is calories in vs calories out: burn more than you eat (and it doesn't matter at all how you burn them, walking, yoga , running etc). This will reduce the amount of fat on your body over time. The time that takes just depends on the difference in the balance of energy (larger calorie defecit means quicker loss) - there are exceptions with a slowing of metabolic rates over long periods of maintaining large caloric deficits etc, but that's for another day.

The second aspect is the shape, firmness (or the dreaded word tone). This can only be acheived through resistance training - something that causes some level of damage to the muscles (eg microtears) that requires them to be repaired and grow stronger. Lifting weights is the best way to acheive this.

Hope that helps.

run2jeepn

Sorry, but it's sounding a little Lazy. If you want to see results from workouts.... You have to Work for it... Hell it's even called "WORKING OUT"... You have to put the work in.. No way around it. You need to build a solid base. Once you have that and are closer to your goal. You can back off some. But till then.. DO THE WORK... Sorry it sounds blunt.

12by311

It's really about your goals. Certain exercises just won't give you certain benefits, health or looks wise.

However, I think everyone should stay active doing what they somewhat enjoy because that is what you will stick with in the long run!

tsh0ck

Hey Everyone,

Wanted some opinions on exercise and how "hard" you have to work out to see results. I have tried personal training and running and had a hard time sticking to both. I prefer less vigorous exercise like yoga, walking, swimming/water aerobics. I hate feeling like I am working out, I prefer to feel a bit more leisurely. Do you think it matters how vigorous you are working out in order to see results?

Also do you guys have any suggestions on ways to change up my work out but keep it fun and not feel so much like a task?

Thanks, your feedback is appreciated!

'

how hard must you work out? guess that depends on how badly you want to change.

crisanderson27

The problem with this question is that there are several types of 'results'. Most people are after the tigher shapely body with low-moderate body fat. If we use this as an example, there are two aspects needed to acheive this:

The first rule applies to everyone, that is calories in vs calories out: burn more than you eat (and it doesn't matter at all how you burn them, walking, yoga , running etc). This will reduce the amount of fat on your body over time. The time that takes just depends on the difference in the balance of energy (larger calorie defecit means quicker loss) - there are exceptions with a slowing of metabolic rates over long periods of maintaining large caloric deficits etc, but that's for another day.

The second aspect is the shape, firmness (or the dreaded word tone). This can only be acheived through resistance training - something that causes some level of damage to the muscles (eg microtears) that requires them to be repaired and grow stronger. Lifting weights is the best way to acheive this.

Hope that helps.

Well said man...for sure.

Sorry, but it's sounding a little Lazy. If you want to see results from workouts.... You have to Work for it... Hell it's even called "WORKING OUT"... You have to put the work in.. No way around it. You need to build a solid base. Once you have that and are closer to your goal. You can back off some. But till then.. DO THE WORK... Sorry it sounds blunt.

Yep, common sense...not so common (this wasn't directed at the OP...just a general statement!).

Elizabeth_C34

Sorry, but it's sounding a little Lazy. If you want to see results from workouts.... You have to Work for it... Hell it's even called "WORKING OUT"... You have to put the work in.. No way around it. You need to build a solid base. Once you have that and are closer to your goal. You can back off some. But till then.. DO THE WORK... Sorry it sounds blunt.

THIS.

Suck it up buttercup and bust your booty!

Nataliaho

Agree that it really depends on what 'results' you are after. You can lose weight with little or no exercise, that's a fact. Whether you will acheive the body you want is less certain and whether you will be siginificantly healthier as a result even less so.

kdeaux1959

Any motion is better than none at all. I do not endorse what I see some who come to our gym who comes and leisurely rides an exercise bike for like 20 minutes while reading a book... OK, I don't exactly know what she thinks she is accomplishing there... Now nothing wrong with diversion... I watch the news during my treadmill walk every time I go.. But I am doing a pace of 3.5-4.0 with intervals up to 15 on the machine... That being said, Exercise routines are really not everybody's bag of tea... That is fine... Try to find any type of activity that you enjoy doing... Walking, hiking, etc. keep a brisk pace. Basketball, Tennis with friends.. Things that you will be mentally engaged in while you are getting a good workout...

rydanip

I'm openly admitting I don't like typical exercise. That doesnt mean I don't like physical activity but I hate calisthenics and running and the gym atmosphere although I have a gym membership and use it. I'm not lazy. I've lost 50 lbs pre MFP. But I haven't reached my goal yet because I haven't found an activity I can stick to long term. I prefer more relaxing exercises, just fact of life for me. Some people love the adrenaline they get from HIIT or running...I'm not that guy (or girl). So Its not an issue of laziness, I just don't like that type of exercise and I know I won't stick to.. lets say, HIIT or Jilian Michaels tapes because I don't enjoy them much at all.

californiagirl2012

It really depends on what look you want. Resistance training is really important for keeping your bones strong. It's kind of addicting if you give it a chance and you will find it makes you stronger at your other activities. You only have to do resistance training 3 days a week to get a minimum benefit. You start off with smaller weights and find over time you usually want to pick up heavier weights. Both men and women need resistance training, the more of a habit you develop with it now the more you will have a better quality of life when you are older. I'm really glad I started it when I was young. At 51 years old I'm enjoying life physically more than anyone I know my age.

Pebble321

I think that the best exercise for anybody is something that you enjoy and that you can stick to.
You don't HAVE to go to the gym, lift weights or have a personal trainer, though those are great options for people who enjoy them and strength training is probably the best way to end up with a lean looking body.

But, if you like walking, swiming and yoga - that's great, go for it. They can definitely help with losing weight (though only if you watch your calorie intake too) and are great for your cardiovascular system and general health and fitness.

Be aware that your results will reflect what you are putting in - if you are working out at a lower intenstity you have to work for a longer time to burn the same amount of calories.
But, even walking at a slow pace is going to burn more cals than sitting on the couch, don't use "I don't like vigorous exercise" as an excuse to do nothing!

Elizabeth_C34

I'm openly admitting I don't like typical exercise. That doesnt mean I don't like physical activity but I hate calisthenics and running and the gym atmosphere although I have a gym membership and use it. I'm not lazy. I've lost 50 lbs pre MFP. But I haven't reached my goal yet because I haven't found an activity I can stick to long term. I prefer more relaxing exercises, just fact of life for me. Some people love the adrenaline they get from HIIT or running...I'm not that guy (or girl). So Its not an issue of laziness, I just don't like that type of exercise and I know I won't stick it lets say, HIIT or Jilian Michaels tapes because I don't enjoy them much at all.

You gotta find something you enjoy doing and do that really really well. You don't have to run or do calisthenics at all. For me, my workout of choice is barbell training. I love doing it, so I stick with it, and I have gotten very good at it. I still do other things to supplement it since I believe cardio has a place in there to keep me fit, but I just do cardio about 20-30 mins 3x per week, which I don't think is unreasonable. I just plug in my iPod and jam through that time.

Don't give up. Just keep searching for something you enjoy.

crisanderson27

I'm openly admitting I don't like typical exercise. That doesnt mean I don't like physical activity but I hate calisthenics and running and the gym atmosphere although I have a gym membership and use it. I'm not lazy. I've lost 50 lbs pre MFP. But I haven't reached my goal yet because I haven't found an activity I can stick to long term. I prefer more relaxing exercises, just fact of life for me. Some people love the adrenaline they get from HIIT or running...I'm not that guy (or girl). So Its not an issue of laziness, I just don't like that type of exercise and I know I won't stick it lets say, HIIT or Jilian Michaels tapes because I don't enjoy them much at all.

You gotta find something you enjoy doing and do that really really well. You don't have to run or do calisthenics at all. For me, my workout of choice is barbell training. I love doing it, so I stick with it, and I have gotten very good at it. I still do other things to supplement it since I believe cardio has a place in there to keep me fit, but I just do cardio about 20-30 mins 3x per week, which I don't think is unreasonable. I just plug in my iPod and jam through that time.

Don't give up. Just keep searching for something you enjoy.

Excellent replies from both of you (and as always Miss Liz!).

OP, thank you for not getting defensive. It's so awesome to see people take the replies as they're meant...which is to be helpful, regardless of the implied tone. Props to you girl .

DrJanet98

The best exercise is the one you can stick with! If that's things that don't feel like working out to you, so be it.

If you want to feel like you're taking it easy, you might like interval training. You have very brief spurts of hard work, and then get to be lazy in between. You don't really do any of the intense parts long enough to get sick of them.

I'd recommend trying out lots of new things. Find a pilates class, a tai chi in the park group, or a belly-dancing school (some schools have classes specifically for those of us who are zaftig). Go to the gym and ask someone to show you how to use the various weight machines. Bring an iPod or a good book and see if the eliptical or ski machine works for you when you can do something fun while working out. If you try everything at least twice, then you might be surprised what ends up feeling like work and what doesn't! I took a weightlifting class in college and discovered I was good at it and sets were so short that I didn't really feel like I was "working out" nearly as much as I did running or swimming laps (and muscle, once you've built it, burns more calories even at rest).

Likewise Tae Kwon Do was a fun way to be active. Not only that, but it was the first time I had a PE-type-teacher who really *understood*. We were doing drills, and some people were breezing through it; I was having a really hard time, and eventually had to go sit down for a few minutes. Mr. Titlebaum came over and quietly told me how much he admired me, that I was working harder than anyone else in the class and he was really impressed. If only my PE teachers in high school had looked at things that way! Any class situation, the teacher and the other students are far, far more important than what the class is about. I did a water aerobics class with my mom with a teacher who was in her 80s and still had a dancer's figure; everyone socialized so much before and after class and had so much fun during that it was never a chore to go.

My favorite is still walking, and my four-legged training partner is very good at reminding me we need to work out! I've done three of the weekend-long breast cancer walks; I find knowing that there's a big challenge ahead gives me the incentive to stick with a program and put in the longer miles. I also took up geocaching, a game where you use a GPS (or Google Maps) to find a hidden cache or logbook, anywhere from off in the woods to inside a fencepost or bush. I'd find a place with a lot of caches and plot out a route that met my miles goal but took me past as many caches as I could. Whatever reason for walking works for you, just make sure you bring along plenty of water, even when it's not hot out!

Try lots of things, and if you're getting bored, try something completely new!

starlionblue

As others have said, the most important thing about exercise is this: Find something you enjoy so that you WANT to go even if you are tired or grumpy, or the weather is bad, or you slept too little, or whatever else your brain will cook up as an excuse. In my experience people stop exercising because the incentive not to go is stronger than the incentive to go.

Once you are working out and doing stuff that you like, push yourself to the limit. Never hold back on any drill even if you know there's a long way to go in the session.

Having said that, you must to at least some resistance because it keeps the bones strong. But this doesn't mean you have to go to the gym.

For the record, I am not a fan of gyms, sports, or plain running. I go to "Boot Camp" classes. One hour, outdoors, with various trainers during the week. Very very varied. Fun people. Very hard work. This was finally the type of exercise that worked for me. I get annoyed if I can't go.

tsh0ck

I'm openly admitting I don't like typical exercise. That doesnt mean I don't like physical activity but I hate calisthenics and running and the gym atmosphere although I have a gym membership and use it. I'm not lazy. I've lost 50 lbs pre MFP. But I haven't reached my goal yet because I haven't found an activity I can stick to long term. I prefer more relaxing exercises, just fact of life for me. Some people love the adrenaline they get from HIIT or running...I'm not that guy (or girl). So Its not an issue of laziness, I just don't like that type of exercise and I know I won't stick it lets say, HIIT or Jilian Michaels tapes because I don't enjoy them much at all.

You gotta find something you enjoy doing and do that really really well. You don't have to run or do calisthenics at all. For me, my workout of choice is barbell training. I love doing it, so I stick with it, and I have gotten very good at it. I still do other things to supplement it since I believe cardio has a place in there to keep me fit, but I just do cardio about 20-30 mins 3x per week, which I don't think is unreasonable. I just plug in my iPod and jam through that time.

Don't give up. Just keep searching for something you enjoy.

this is all right. but I'd add that, sometimes, you just gotta do it anyway. don't like it? tough. your body will thank you later. some days I really, really don't want to go to the gym. I really don't want to get on that bike or rowing machine or jacobs ladder. but I do it because I need to.

_Ivian

I agree with the previous posts that you should do strength training to achieve a more tone, fit look but that doesn't mean you can't add other types of exercises to your routine and have to stick to weight lifting only. Have you tried Boot Camps? Or CrossFit? Pilates? HIIT? Or that new thing TRX training? Maybe you just need another trainer?

I like all sorts of exercises and enjoy the more "leisure" kind as you say every now and then like skating, playing sports, swimming, etc. But I know that to get the results I want, I need to work extremely hard and do all sorts of exercises that will help me get the look I'm going for; not just the types I like, unfortunately. :laugh:

rydanip

The best exercise is the one you can stick with! If that's things that don't feel like working out to you, so be it.

If you want to feel like you're taking it easy, you might like interval training. You have very brief spurts of hard work, and then get to be lazy in between. You don't really do any of the intense parts long enough to get sick of them.

I'd recommend trying out lots of new things. Find a pilates class, a tai chi in the park group, or a belly-dancing school (some schools have classes specifically for those of us who are zaftig). Go to the gym and ask someone to show you how to use the various weight machines. Bring an iPod or a good book and see if the eliptical or ski machine works for you when you can do something fun while working out. If you try everything at least twice, then you might be surprised what ends up feeling like work and what doesn't! I took a weightlifting class in college and discovered I was good at it and sets were so short that I didn't really feel like I was "working out" nearly as much as I did running or swimming laps (and muscle, once you've built it, burns more calories even at rest).

Likewise Tae Kwon Do was a fun way to be active. Not only that, but it was the first time I had a PE-type-teacher who really *understood*. We were doing drills, and some people were breezing through it; I was having a really hard time, and eventually had to go sit down for a few minutes. Mr. Titlebaum came over and quietly told me how much he admired me, that I was working harder than anyone else in the class and he was really impressed. If only my PE teachers in high school had looked at things that way! Any class situation, the teacher and the other students are far, far more important than what the class is about. I did a water aerobics class with my mom with a teacher who was in her 80s and still had a dancer's figure; everyone socialized so much before and after class and had so much fun during that it was never a chore to go.

My favorite is still walking, and my four-legged training partner is very good at reminding me we need to work out! I've done three of the weekend-long breast cancer walks; I find knowing that there's a big challenge ahead gives me the incentive to stick with a program and put in the longer miles. I also took up geocaching, a game where you use a GPS (or Google Maps) to find a hidden cache or logbook, anywhere from off in the woods to inside a fencepost or bush. I'd find a place with a lot of caches and plot out a route that met my miles goal but took me past as many caches as I could. Whatever reason for walking works for you, just make sure you bring along plenty of water, even when it's not hot out!

Try lots of things, and if you're getting bored, try something completely new!

These are some GREAT ideas...Thanks a lot. I definitely wanna try Pilates and Water Aerobics this summer. Walking I love, I prefer it outdoors as opposed to a treadmill. Thanks. I need to try a bunch of different things. I actually don't mind strength training, but I feel a bit directionless as far as reps, and how often, when to increase, etc. Its all so confusing when to do strength and when to do cardio!

run2jeepn

What kind of things do you like to do? What type of body are you going for? With out knowing you and your goals. All we are is guessing.


I hate Cardio and the Gym Sometimes, but I love what I get out of it. Special once I start seeing improvements. It just gets me to do better at time. When I skip or miss... I feel guilty.

Neahpata

You must break a sweat to see some real changes. If working out is boring to you, try circuit or interval training. Circuit training breaks up the exercises in smaller chucks with a variety of moves so you don't get bored. With interval training you workout hardcore for short time and then have a recovery - very effective at burning fat. You can also try dancing like hula or belly dance. It's low intensity but both (especially hula) will give your legs a workout.

billsica

Hard. like this hard.

crisanderson27

These are some GREAT ideas...Thanks a lot. I definitely wanna try Pilates and Water Aerobics this summer. Walking I love, I prefer it outdoors as opposed to a treadmill. Thanks. I need to try a bunch of different things. I actually don't mind strength training, but I feel a bit directionless as far as reps, and how often, when to increase, etc. Its all so confusing when to do strength and when to do cardio!

Awesome! There's your answer then...you don't mind strength training, and it's definitely going to make the most difference in your body overall.

Again, search the groups here for Stronglifts 5x5...there's a solid women only group for it, and they will get you set in a workable routine for you.

_Ivian

These are some GREAT ideas...Thanks a lot. I definitely wanna try Pilates and Water Aerobics this summer. Walking I love, I prefer it outdoors as opposed to a treadmill. Thanks. I need to try a bunch of different things. I actually don't mind strength training, but I feel a bit directionless as far as reps, and how often, when to increase, etc. Its all so confusing when to do strength and when to do cardio!

NRFLW! Get it on Amazon! I LOVE this book. I too was a little lost at the weight room at my gym and this book helped me get me going!

ruby_red_rose

Hey there,

I am like you, I do not like vigorous exercises. I have managed to lose 59 lbs by doing a mix of vigorous cardio (Zumba) and moderate cardio exercises (elliptical, walking, swimming). I also weight train 2-3 times a week.

Overall, this has worked really well for me. In addition to losing weight, I feel like my body is getting firmer and more shapely. So, no, you do not have to always work out really hard. Just try and get in some hard workouts during the week in addition to moderate workouts.

Hope this helps.
~Rose

Elizabeth_C34

These are some GREAT ideas...Thanks a lot. I definitely wanna try Pilates and Water Aerobics this summer. Walking I love, I prefer it outdoors as opposed to a treadmill. Thanks. I need to try a bunch of different things. I actually don't mind strength training, but I feel a bit directionless as far as reps, and how often, when to increase, etc. Its all so confusing when to do strength and when to do cardio!

There are a few really good programs for beginning with strength training. I highly recommend New Rules of Lifting for Women. It's a book on Amazon, and not terribly expensive. It'll give you a really good introduction to strength training geared to women.

run2jeepn

These are some GREAT ideas...Thanks a lot. I definitely wanna try Pilates and Water Aerobics this summer. Walking I love, I prefer it outdoors as opposed to a treadmill. Thanks. I need to try a bunch of different things. I actually don't mind strength training, but I feel a bit directionless as far as reps, and how often, when to increase, etc. Its all so confusing when to do strength and when to do cardio!

If you like walking.. Find a Good hill outside and walk up and down that sucker. Keep a fast Pace. Then on those super hot days, Or Raining days. Hit the Treadmill at a 2.5 to 4.7mph Pace at at least a 15% incline. You can hang on to the rails..:) Works wonders.

As far as weight training...

Let me know what your Goal is.. What your Problem area's are and if you have any injuries that need to be worked around....

rydanip

I agree with the previous posts that you should do strength training to achieve a more tone, fit look but that doesn't mean you can't add other types of exercises to your routine and have to stick to weight lifting only. Have you tried Boot Camps? Or CrossFit? Pilates? HIIT? Or that new thing TRX training? Maybe you just need another trainer?

I like all sorts of exercises and enjoy the more "leisure" kind as you say every now and then like skating, playing sports, swimming, etc. But I know that to get the results I want, I need to work extremely hard and do all sorts of exercises that will help me get the look I'm going for; not just the types I like, unfortunately. :laugh:

Whats Crossfit? or TRX training? I def had a bad experience with a trainer, he wasn't very motivational, and he trained me from behind his desk at times...so that experience left a pretty bitter taste in my mouth. I def want a leaner stronger body I need to lose fat, gain muscle, my worst area is my tummy...soyou guys are right. I'll probably have to bite the bullet and do something I don;t enjoy

DrJanet98

Sorry, but it's sounding a little Lazy. If you want to see results from workouts.... You have to Work for it... Hell it's even called "WORKING OUT"... You have to put the work in.. No way around it. You need to build a solid base. Once you have that and are closer to your goal. You can back off some. But till then.. DO THE WORK... Sorry it sounds blunt.

But who is working harder, the person who spends half an hour in the gym lifting weights, or the person who straps on a Camelback and spends five or six hours walking? According to the database, the walker burns almost ten times as many calories! Am I working harder if I run for ten minutes than if I ride my bike for twenty? They both burn the same calories. Just because someone isn't doing what *you* consider "working out" doesn't mean they're not working!

Also, keep in mind how much extra weight some of us are carrying as we do all this. I might burn almost twice as many calories walking for an hour as you would. Want to strap on a backpack with eighty pounds of gear in it, and then tell me how easy walking ten miles is? Can you picture lugging that extra 80 pounds twenty miles a day in temperatures in the high nineties? I've done it. Was I being lazy?