What is an appropriate amount of time exercising?

Lrdoflamancha
Lrdoflamancha Posts: 1,280 Member
in Fitness and Exercise
I am. 62 year old retired male. So I have a lot of time on my hands, but not a lot of money or space. My main goals are first to lose weight. Second to retain my existing lean muscle mass. To this end I am riding a mountain bike ninety minutes per day, 6 days a week. Second I am doing Ripped in 30 Days, and 30 minutes of resistance bands. 3 times per week. I take Sundays off completely. Any suggestions would be appreciated.

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    Sounds like you have it pretty much covered. More than covered. Make sure you ease yourself into that level of activity. More importantly, remember that losing weight is about your diet, not your exercise level. Make sure you're in a moderate calorie deficit each week and you should start seeing results soon.

    Best of luck
  • TheCaren
    TheCaren Posts: 894 Member
    Assuming you've cleared all this with your doctor, what you're doing sounds awesome!!! I can't see a down side. :happy:
  • SueInAz
    SueInAz Posts: 6,592 Member
    Just from reading the title of this post my answer was going to be, whatever you have time for and your body can handle. It sounds to me like you've got it covered.

    I'll second the response about weight loss being much more about diet than exercise. I know quite a few runners who are overweight, and not losing, because they don't calorie count and obviously eat more calories than they are burning.

    Make sure you're counting everything you take in, liquid and solid. That includes any sports drinks, etc. you are consuming while you ride. As long as you stay at a calorie deficit you should lose weight.
  • diligentjosh
    diligentjosh Posts: 274
    Hey pal. At my library, there is a book called "The Mayo Clinic Diet." It is a diet and fitness plan based on food groups and appropriate exercise. It is not too detailed, though, and the terminology is rather basic. I am thinking, however, that maybe they have published other books specifically for exercise.

    I am only 26, respectively, so I cannot give advice to you at that age, unknowing of your conditions. Maybe you can talk to your healthcare provider and see if there are physicians that deal with physical fitness, and can appropriately tell you what you can and cannot do.

    Generally speaking, however, it just depends on the body and what it can sustain. Last night, I was aiming for 1000 calories, but could only attain 700 calories burned. I hadn't eaten a meal for about 4.5 hours when I started, so it restricted how far I could go, which was about 1.2 hours of actual exercise time. If I had started working out within the hour of my eating, I would have been able to go for probably double at the pace I was going.
  • diligentjosh
    diligentjosh Posts: 274
    In addition, heart rate is everything. It determines how much calories you are burning. I know that my base heart rate is about 70-80, and my moderate is 130. So if I go full-bore on the elliptical, I am pushing 170-180, and I am burning "hecka-lot" of calories. However, at your age and just after quitting, that range may be unattainable or unsafe for you. But you may also be burning the same calories as me when your heart rate is 140-150. It just depends, on a lot of things.

    Just listen to your body, it will tell you when it wants to stop and go get some grub. Grub is fuel.
  • Lrdoflamancha
    Lrdoflamancha Posts: 1,280 Member
    In addition, heart rate is everything. It determines how much calories you are burning. I know that my base heart rate is about 70-80, and my moderate is 130. So if I go full-bore on the elliptical, I am pushing 170-180, and I am burning "hecka-lot" of calories. However, at your age and just after quitting, that range may be unattainable or unsafe for you. But you may also be burning the same calories as me when your heart rate is 140-150. It just depends, on a lot of things.

    Just listen to your body, it will tell you when it wants to stop and go get some grub. Grub is fuel.

    My max heart rate is 142. My Dr said that for now do not exceed that limit. I got a Polar FT7 and I keep the rate at about 132.
  • babyblake11
    babyblake11 Posts: 1,107 Member
    the approximate time it takes you to be drenched in sweat... + some
  • ashleyedwards315
    ashleyedwards315 Posts: 7 Member
    It sounds great to me so far, especially since you've cleared it with your doctor. Don't forget to drink loads of water. That will help keep you energized while you're working out.
  • kimothy38
    kimothy38 Posts: 840 Member
    You're an inspiration! You do way more exercise than me and I'm 20 years younger. I like to go hard and fast - no more than an hour a day from start to finish.
  • DenyseMarieL
    DenyseMarieL Posts: 673 Member
    Sounds like you are on the right track, and listening to your doctor is a good start. Best of luck to you! If you need motivation or support, please feel free to add me as a friend!

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