Confusion On Sendentary, Moderate and High Intensity

jadedm
jadedm Posts: 31 Member
edited December 2024 in Health and Weight Loss
Hello...Going to try to explain this the best way I can without confusing myself..
Okay..I've hit a Plateau..I usually work out 3-4 days a week doing an hour of Zumba/Other Cardio Sculpting..
My heart rate monitor(strap included) say I burn roughly around 1080 or more..no more than 1100
My Calorie Intake is 1800....and I am confused on if I should intake more calories..because in the profile settings..I put my workout mode on moderate..I believe.. So with me burning more than 1000 calories.. should I put it on the highest activity level? Working out an hour a day...on a 1800 calorie budget...Burn burns 1000 + calories.. is that classified as a High lifestyle? *Bleep* I think I just confused myself again.. Did any of that make any sense...?

Specs:
5'6"
Female
25
SW: 297
CW: 213
GW: 170

Major Problem Area: ARMS
Second: Stomach
Last: Legs

Replies

  • rainbowbow
    rainbowbow Posts: 7,490 Member
    You activity level should be what you would do throughout the day (lets say on a non-workout day). This means if you have a desk job it would be sedentary, if you are a nurse/fireman/contractor it would be active.

    Once you have that set, any calories burned with INTENTIONAL exercise such as your zumba/whatever else you do- you eat those back.

    If your calorie goal is 1800 calories and you burn 1000 calories you need to eat 2800 calories that day to net 1800 calories and stay at that same deficit. Otherwise you are not providing your body with enough energy/nutrients. This is likely why you have hit a plateau.

    Best of luck!

    edit to say: like others have said 1000 calories in an hour seems a little much for me. I could be wrong, but you may want to make sure you have your HRM set up correctly with your height, weight, etc.
  • wackyfunster
    wackyfunster Posts: 944 Member
    If you eat back your calories, set it to whatever your lifestyle is IGNORING any exercises you log.
    If you don't eat back calories, then take your exercises into account when picking the activity level.

    Also, 1000 calories in an hour is almost impossible with cardio. I guarantee you are not burning that much (well, if your average heart rate for that hour is >190 or so, then it's possible, but very few people can maintain that level of exertion for such a long period of time).
  • mcarter99
    mcarter99 Posts: 1,666 Member
    Is it an hour a day of cardio or 3-4 days a week? If you're burning 1000+ calories a day in exercise class, that's a lot. Are you sure your HRM is accurate? Most people don't burn more than about 10 calories a minute at their highest intensities, so 600 an hour. The more excess weight you carry, the higher than can go, though.

    I'm not sure about the MFP calorie goals but if you're comfortable at 1800 and at a plateau, I would just wait it out, not increase calories. I don't believe in starvation mode. I do believe weight loss is never linear. There will be plateaus. Hang in there!
  • jadedm
    jadedm Posts: 31 Member
    Well...Maybe you are right..The watch says I range between 186 to 190..But then again..It was a 50 dollar watch/chest strap from walmart..so it's all up in the books from there I guess. But anyways, Thank you guys alot. It cleared it up for me.

    Probably right.. So I guess there is no way to get an accurate reading ..watch or not. I still have alot to go and I guess still being in the 200's and 100's being so close yet so far has me on edge. But I needed that clarification. Once again, Thanks guys!
  • TheWinman
    TheWinman Posts: 684 Member
    Is it an hour a day of cardio or 3-4 days a week? If you're burning 1000+ calories a day in exercise class, that's a lot. Are you sure your HRM is accurate? Most people don't burn more than about 10 calories a minute at their highest intensities, so 600 an hour. The more excess weight you carry, the higher than can go, though.

    I'm not sure about the MFP calorie goals but if you're comfortable at 1800 and at a plateau, I would just wait it out, not increase calories. I don't believe in starvation mode. I do believe weight loss is never linear. There will be plateaus. Hang in there!

    MANY many people burn more than 600 calories an hour, it's not that hard to do. AN hour on the stairmaster using an HRM will burn 900+ for me.
  • PinkEarthMama
    PinkEarthMama Posts: 987 Member
    At 203 lbs, I could EASILY burn 1000 calories in an hour doing the cross ramp or something else VERY high intesity... Although usually it required that I collapse in a heap on a bench in the locker room for a bit afterwards........
  • pyrowill
    pyrowill Posts: 1,163 Member
    If you eat back your calories, set it to whatever your lifestyle is IGNORING any exercises you log.
    If you don't eat back calories, then take your exercises into account when picking the activity level.

    Also, 1000 calories in an hour is almost impossible with cardio. I guarantee you are not burning that much (well, if your average heart rate for that hour is >190 or so, then it's possible, but very few people can maintain that level of exertion for such a long period of time).

    I agree with others, over 1000 cals in an hour is easily possible if you are heavy enough. I know other sincluding myself that have had their HR in the 180 and above for 45mins-one hour and its tough but maintainable. I've broken the 1000 cals point a few times, but typically at high intensity I get about 950 cals roughly
  • jadedm
    jadedm Posts: 31 Member
    Thanks.. Because I'm still at 213...and body consist of mostly jello..and when I do my Zumba or any other cardio.. I usually can't talk and take many many short breaths.... I heard the heavier you weighed..the more you can burn..because some exercises are easier for some than others.. me particular.. Jumping or lifting my legs takes alot out of me.. So I guess it just depends on the person..

    Once again..Thanks everybody. .. I'm going to wait it out and see if the plateau shifts or I feel a difference in my body..I'm throwing in strength training as well...
  • chantels1
    chantels1 Posts: 391 Member
    I am curious to know the MFP estimate on your calories burned vs. what your heart monitor says. Maybe average between the two for a while and see if that helps? Do you calibrate the heart monitor? You have lost a significant amount of weight, so you probably have more muscle under there than you realize!

    As for my settings, I have mine set to lightly active, and I eat back most of my exercise calories. I am a SAHM with 5 kids, so I am moving most of the day, but not in a strenuous manner. I do not count my exercise into my daily lifestyle. That is a bonus. So far it has worked well for me. I have 1420 calories to eat plus my exercise calories!

    Hope that helps!
  • jadedm
    jadedm Posts: 31 Member
    67 mins (That's how long the rush fitness last for me on the XBOX) of Zumba for me says 722 ....that's what myfitnesspal gives me..
    I use to go by that religiously until someone told me " You should get an HRM because they don't know how much you've burned because they can't target your heart rate"
    But I'm going to experiment between the both of them..HRM and Myfitnesspal and see if I can come to some type of terms..
    Never thought about calibrating my watch..But however, I'm going to look into that ASAP. ^_^ ..Thanks lost.
  • wackyfunster
    wackyfunster Posts: 944 Member
    At 203 lbs, I could EASILY burn 1000 calories in an hour doing the cross ramp or something else VERY high intesity... Although usually it required that I collapse in a heap on a bench in the locker room for a bit afterwards........
    It's definitely possible... I think "EASILY" is probably misleading though, lol. That is an hour of "OMG I MAY DIE AT ANY MOMENT" intensity exercise, followed by a victory collapse afterwards like you said :P
  • UpEarly
    UpEarly Posts: 2,555 Member
    I usually work out 3-4 days a week doing an hour of Zumba/Other Cardio Sculpting..
    My heart rate monitor(strap included) say I burn roughly around 1080 or more..no more than 1100.

    I would start second guessing the numbers on your HRM. I bought a Polar FT4 in April of 2011 - used it religiously and had a lot of faith in the numbers it produced.

    Then... in March of this year, I caught a great deal on a BodyMedia Fit*, and found MUCH lower calorie burns for exercise. For example, my HRM would tell me 775 for an hour of Tabata-style cardio drills, while the BodyMedia said 427. For an hour of tough, uphill hiking my heart rate monitor said 637 calories, the BodyMedia said 409 calories. For 45 minutes of running, the HRM said 547 and the BodyMedia said 389.

    Based on results I've seen using my BodyMedia, the HRM was never accurate. It gave me estimates that were WAY to high for nearly everything.

    I hate to second-guess your workouts and their intensity level, but based on my experience, maybe you're not burning as much as your heart rate monitor says you are.

    *The BodyMedia is an all-day metabolic tracker, so it tracks your TDEE based on information pulled from four different sensors on the device.
  • jadedm
    jadedm Posts: 31 Member
    Okay.. 67 mins...Zumba on High Intensity from the Zumba Calculator itself said 963 for my weight
    I calibrated my watch.. Started it exactly with the time I did ZUMBA The High Intensity setting..Not medium or Low
    And it said 943.. LESS than the wacky 1000 that I've been getting and less than what the Zumba Calculator said I should be burning.
    I'm sure it's possible for people to burn less or more depending on the activity..IT depends on the person you are..I see that now..SOOOOOO... I'm going to stick with that...Heart rate ranged between High 160's to Low 180's depending on the song and routine...I would rely more on the 900 than 1080 or 1120 I've been getting.. Thanks again. And I won't be eating back all of my exercise calories if that IS wrong..
  • amnski
    amnski Posts: 251 Member
    getting back to your original post, if we more safely assume you burn 600-800 calories in an hour (which I think is plausible at your weight/activity level), you need to be eating at least 1800-2000 calories to NET a bare minimum of 1200 calories, which is still very low. BUT, if you have hit a plateau and have NOT gained any weight, I highly suggest eating MORE to see if that helps. It may take a few weeks to see changes, but your body needs calories in order to lose weight and more importantly just to operate.
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