Getting used to exercise

You might consider running instead of walking. I just started the Couch to 5K running program (you can add the app to your phone, or get it off the internet). I use the app. You start with a 5 minute walk, then a 1 minute run/jog, then 2 or 3 minutes of walking, then another 1 minute run. The next week you run for a longer period between walking. I've enjoyed seeing that my stamina has increased, I've had no injuries, and when I log into My Fitness Pal, I'm credited with more exercise calories burned. I don't eat back all the calories and have slowly lost some weight.

There are a couple of things at work here.

1. "Mechanical efficiency"--this is the idea that, as the body does the same movement over and over, it becomes "more efficient" and burns fewer calories. In most cases, this does not occur to any great extent. For simple movements such as running or cycling, there are only very small improvements in efficiency over time--and it is easy enough to just go faster to compensate.

2. However, when it comes to workouts that are based on body-weight movements, or other movements, then one could conceivably reach a limit to how hard one can exert oneself--in other words, you might not be able to move any more vigorously. In that case, both weight loss and "efficiency" could, over time, contribute to a larger decrease in calories for the same workout and one might be limited as to how much harder one can work.

3. In most cases, however, what happens over time is not "fewer calories per workout" per se, but a person settles into an energy balance. Eating habits become more consistent, exercise becomes more consistent, and casual activity becomes more consistent--and in fact often becomes less.

So, yes, in this case, you might need to change things up a little--not because you need to "confuse the body", which doesn't happen--but to increase your overall calorie burn.

leahcollett1 wrote: »

id love to do body pump, however i dont have time to go out to a class, as i have 2 toddlers, i study for an degree and i work full time, im only managing body combat at the minute because i do it from home, this is a nightmare lol

My instructor said that the Beach Body website (that used to be partnered with Les Mills) sometimes has the Pump equipment for really cheap and she's also found it by posting a "want" ad on Craigslist. People tend to invest and then give up working out, so according to others... Craigslist is the place to go if you're looking for weights or equipment.

I'm thinking about posting an ad for just 25lb dumbells myself because I could mimic most of the Pump moves using those, instead. Other than "clean and press"... you could also just use dumbells and follow the routine.

VintageFeline wrote: »

Yeah, define what you mean by results or lack thereof?

^^this

What do you mean by "results"? Improved fitness? Weight loss? If your goal with it is solely weight loss, then it takes more than just exercise. You need to be watching your intake as well.