Exercise regime

drivingahead · April 2019

I lost 5 stone with slimming world just through diet and a bit of walking. The past 3 weeks I've been exercising 5 out 7 days and really loving moving more. I'm registering about 17000 steps a day at least 3 days a week however last Tuesday I felt so exhausted I did nothing and just wanted to sleep so I did and felt loads better for it. Currently I do 20 mins on tread running 30 seconds every 2 minutes. Then 10 mins on the rower, 10 mins on the x trainer and some arm weights. I like the routine and extending the time but should I have a rest day in between? I also swim 3 times a week. I still have around 7 stone to loose. Any advice would be very appreciated. On slimming world I averaged half a pound a week loss....the last 3 weeks I have lost 10lbs so its definitely working for me.

cwolfman13 · April 2019

Going from a bit of walking to working out for what sounds like about an hour 5 days per week and then swimming 3x per week is a pretty big jump...yeah, that would be pretty exhausting. Fitness is something that is built up over time.

AnnPT77 · April 2019

I'm not sure how intense your walk/run intervals are for you, but I'd also point out that high intensity exercise (where you're pushing yourself hard, in intervals or overall) can be disproportionately fatiguing, compared to moderate-intensity steady state. (Benefits of "HIIT" have been oversold, especially for beginners.)

Plus losing > 3 pounds a week is pretty aggressive, even when you have 7 stone left to lose. Faster isn't necessarily better - unless ordered by your doctor, and carried out under very close medical supervision. Sustainability is really important, and overdoing calorie restriction and exercise to the point where you're exhausted and needing more rest tends to sap calories out of daily life calorie burn (a bigger factor for most of us than exercise calories).

Gradually work your way into an exercise program, starting at lower frequency/duration/intensity, and increase any of those factors over time, keeping it fun, energizing, challenging, and sustainable . . . not exhausting. That's the best route to successful fitness, and successful weight loss. It's also a better on-ramp to eventual permanent maintenance of a healthy weight and way of life.

kshama2001 · April 2019

drivingahead wrote: »

I lost 5 stone with slimming world just through diet and a bit of walking. The past 3 weeks I've been exercising 5 out 7 days and really loving moving more. I'm registering about 17000 steps a day at least 3 days a week however last Tuesday I felt so exhausted I did nothing and just wanted to sleep so I did and felt loads better for it. Currently I do 20 mins on tread running 30 seconds every 2 minutes. Then 10 mins on the rower, 10 mins on the x trainer and some arm weights. I like the routine and extending the time but should I have a rest day in between? I also swim 3 times a week. I still have around 7 stone to loose. Any advice would be very appreciated. On slimming world I averaged half a pound a week loss....the last 3 weeks I have lost 10lbs so its definitely working for me.

What percentage of the calories you earn from exercise are you eating back? I would slow down your weight loss a bit. It's working a little too well

drivingahead · April 2019

Thanks guys. I'm going to do cardio every other day and swin in between. I burn around 700 with exercise and eat back 200 of those usually so cals consumed is around 2000 and deficit is usually 1000 a day.

Exercise regime

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