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Moderate, Light or Vigorous???

MeatySays
MeatySays Posts: 2
edited February 17 in Fitness and Exercise
Hi!

I don't get which is supposed to be what. Or how you tell which one you're doing?? Is this all related to your heart rate while exercising or based on standard measures?? I'm guessing that I don't work harder and burn off more just because I'm out of shape!

Also, when I'm in the gym, the machine tells me I'm doing a certain amount (Calorie burn wise), but MFP tells me I'm doing another.

Considering how precise the nutrition and intake count is, I don't really want to start cheating myself and I don't want to take credit away from myself either.

Anyone else stuck on this?

Replies

  • liftingandlipstick
    liftingandlipstick Posts: 1,857 Member
    As it relates to workouts, light is: you're doing the motions but you're not really putting much effort into. Vigorous: you're working at max capacity, as hard/fast/heavy as you can. Moderate is somewhere in between.

    Being out of shape, you do have to work a bit harder, simply because your body isn't used to the work. As you get more fit, the workout itself will become easier. You don't burn more calories because you're out of shape, but you WILL burn more calories if you're starting at a heavier than average weight. For example, I take Zumba classes with 2 friends, and, since I outweigh both of them, my calorie burn is quite a bit higher.

    Always go with the lower burn count! MFP tends to way over estimate calorie burns. I use the MFP numbers, but know that they're off, so I only eat back half of my workout cals.

    Nothing is going to be 100% accurate. Even if you weigh all of your food, wear an HRM to get the most accurate calories burned count, etc- there is still a margin of error. You definitely don't want to cheat or take away credit, but you'll have to pick one side to err to. If you're trying to lose weight, then you'll have to suck it up and lose some credit :(
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    The calorie counts & burns are only estimates. So weight loss takes a whole lot of trial & error to find what works for you.

    Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • ChristinWrites
    ChristinWrites Posts: 119 Member
    This is why I love having an armband - I use a BodyMedia sync and it really helps with knowing what I actually burn. MFP is way, WAY too generous with their numbers for most activities.
  • RachyLovesRattys
    RachyLovesRattys Posts: 143 Member
    I use a Jawbone UP now to help track my calorie burn- but as a exercise and biological sciences major, I'd say the best method to use to see how hard you're working is the 'Talk Test".

    If you can carry on a complete conversation and chat with your workout buddy, it's light exercise. Think of an after dinner walk with the spouse.

    If you can get out some words but have to take a breath roughly every sentence, it's moderate. Imagine a nice jog and seeing someone you know. You could usually say "Oh hi, how ya doin?" while keeping up the jog, but not "Oh hey, how's the wife, kids, dog- you got a new dog right? that's cool!"

    If it's vigorous, you likely can't talk more than a few words. This is how I get when I teach some of my Zumba classes. As an instructor, I have to cue- but some songs are so intense that I can only get out "SQUAT!" or "LEGGO!!" That would be vigorous...when one or two words is all you can muster.

    Beyond that, if you seriously can't talk at all- you're working wayy too hard. Usually it's your heart rate is too high and your lungs and everything can't quite keep up with it. Not only is this not productive towards your long term goals, but it's plain old dangerous. My boyfriend used to get to that point doing P90X because he wouldn't breathe properly and then force himself through the last reps.

    In the end, it's all about breath and heart rate. You should never go over 85% of your max heart rate (220 minus your age is your max...take 85% of that and NEVER go above it!) Your ideal range is somewhere between 60 and 80% of your max rate to get some good cardio without damaging the precious organ you're trying to work. Some recommend even less for fat loss (like 30%-50%) but I think that's complete hoopla and if you really want some good fat loss, LIFT HEAVY! :P

    If all else fails, grab a cheap heart rate monitor you can use. I've always wanted one, but the talk test hasn't failed me yet so I haven't invested.
  • MeatySays
    MeatySays Posts: 2
    Hi everyone, thanks for all the replies!

    This has pretty much cleared up what I was thinking to be honest. I thought it was being a bit generous with the burn off, so I already reduced what I was putting in.

    Got a Heart Rate Monitor, the best thing I've bought to help with work in the gym. My heart rate on the bike is about 70% maximum and 80% on the rowing machine. Rachy, the talk test is bang on. I can't hold a conversation on either, but I can't manage a long sentence on the rower!

    Lost 4kg in weeks though, so whatever I'm doing it's working!

    Thanks again and good luck!
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