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1seekspie
Distinguished Member
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Posted: 9 November 2007 01:24 am |
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About 3-4 weeks ago I made the consious decision to actually start exercising. I've grown to realize that if I want a nice, tone tummy, I'm going to have to get my tush on the bike!
This was a big leap for me to be honest. I've never appreciated sports and am very picky about what I do. Don't get me wrong though, I have found some great exercise activities I appreciate including:
- Biking
- Swimming
- Jump Rope
- Walking
- Yoga
- My dance class (to SOME degree) I guess...
If I could find the time, money, and resources to do yoga and swimming I would in a heartbeat. Unfortunately, the outdoor pool is closed, recreation centers cost too much and I always miss the yoga thingys on TV. Besides, I'm not sure how much yoga would assist in my goal.
Here's what I'm doing now: Biking for 25 minutes indoors on the exercise bike. I do intervals of going at a nice easy pace (no lower than 90, no higher than 95 RPMs) for 30 seconds than intervals of as fast as I can (100-113 RPMs usually) for the next 30 seconds. I usually keep it consistent like this for the first 18 or so minutes. Then I bike at a good pace for 5 like 96-103 RPMs. At the last 2 I kind of take a rest which is sometimes as slow as 85 RPMs. That's my cardio. According to what the bike says, I bike about 9.25 miles and burn 200 calories. Before that I usually stretch with sit-ups with this one thing behind me, I don't really know how to explain it. I like rest my head on this cushy thing and pull up the object when I do my various sit-ups. I think it's really good because I can feel it well on my stomach. This takes about 10 minutes along with sit-ups and touching my toes.
This comes to a total of 35 minutes, about 5 times a week (I try to). Is this enough? Am I doing it right? Will this help tighten up my stomach a little, build my muscle and what not? I'd do more but the problem is my schedule is limited and I couldn't exercise today or yesterday because of my homework pile (and this little neck injury...I fell....long story).
Comments appreciated (sorry this is kind of long )!
Last edited on 9 November 2007 01:26 am by 1seekspie
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NevD
New Member
| Joined: | 26 October 2005 |
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| Posts: | 1536 |
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Posted: 9 November 2007 05:02 pm |
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Exercising is better than not exercising... That's a given.
Then again, some exercises are better than others. Just as an instance, jumping rope (skipping in UK parlance) is a great exercise, but not if you're significantly overweight. It's heavy on various joints and can even do damage to ligaments.
Your indoor biking could be good, but you're measuring the wrong thing. Cadence (RPM) does not equate with effort (which is what makes the exercise burn calories). Rather, you need to measure heart rate. Depending on your level of fitness (and with your doctor's agreement) you should exercise at between 65% and 75% of max. HR to get the aerobic / cardio effect you're after.
Various studies have shown that a combination of cardio and resistance (weights) training gives best results for both fat loss and retention of muscle. This means you end up with a faster metabolism to help maintain your weight loss success.
Weights don't have to mean gym membership. You can exercise quite effectively at home using water-filled bottles.
When I wrote 'combination' back there, I should have explained that the most effective regime is to alternate cardio days with weights days and have one rest day per week. So it's:
Cardio/weights/cardio/weights/cardio/weights/rest.
As you mentioned, yoga's good for suppleness (and other beneficial effects) but doesn't qualify as a calorie burner, unless you're some sort of advanced adept... Dance can be good (depends what sort - Highland Reel yes, Waltz no?)... Swimming is kind to joints, but hard to get a consistent workout unless you can visit the pool when it's not crowded... Brisik walking (power walking?) is another goodie, but needs more time as it's not so intense.
Hope this helps with your choices.
Last edited on 9 November 2007 05:07 pm by NevD
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1seekspie
Distinguished Member
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Posted: 9 November 2007 10:33 pm |
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Interesting. Thanks!
I have kind of looked into weight lifting but I know there's a bit of debate about how well it works, at least in accordance to what I'm after. More muscle would be nice on the arms, legs, ect....but what I'm really in this for is the Tone stomach. As long as my arms and legs aren't all flabby (and stay attached to my body ), I could really care less about building muscle on them.
Yes, I'm aware that there's no such thing as "spotting" fat loss, but it is true that certain exercises target certain areas more than others, correct? Like, for instance, if I do a lot leg exercises (Reps of repeated lifting and lowering while lying on the side for example), will I magically end up with super-strong arms?
I don't consider myself to have that much fat on my stomach at all so getting rid of that is not top-priority. Sure like anyone I'd like to shed 5 and be like one of those super-models in sports illustrated, but that's just not reality. Just a nice, tight, not flabby stomach. What exercises would be good for that?
If you're all sure that weight-lifting will help this then I suppose I'm up for it! But if what I'm currently doing will help me achieve this as well, than it would be great to stick to that. Still, I'm all ears on other ideas.
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pbf4326e
Distinguished Member
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Posted: 19 November 2007 04:23 pm |
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Hi 1seekspie,
I agree with nevd. You are doing a great job but the combination of cardio and resistance is the key.
I started at 290 lbs in mid July and as of this morning I'm down 40 lbs. I get up every morning (generally 5 times a week like you) and alternate my workout. One day on the exercise bike and the next on weights. I probably do 3 days cardio and two weights but I'll inject some pushups too.
The other thing I'm doing on the bike is to increase the tension so that I'm getting resistance for my legs (I stretch before as well). I'll go along at a good speed, increase 2 clicks for a minute, back off one click for another minute and then back to my regular speed (30K). This gets your heart rate up quickly too.
The other thing you may want to keep in mind as you continue your program is to increase the cardio time. If you can just increase 2 minutes a week it will add up. I started at 10 minutes and I'm up to 47 at a time now.
I want to lose at least another 60 lbs and I'll see where I am at that point. Don't give up! It's worth the effort. I'll be 56 next month and if I can do it, anyone can.
Stay strong!!!!
pbf4326e
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1seekspie
Distinguished Member
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Posted: 21 November 2007 03:55 pm |
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Thanks pfb. And kudos on losing that weight so far. You're over 3 times as old as me so if you're capable, then I better be!
Anyway...here's a small update:
I'm continuing my usual routine though I'm changing around my speed and everything. I start out at the usual 30 seconds ok pace...30 seconds fast pace except I only keep it like this for 6 minutes and then I do 1 minute ok pace...2 minutes very fast pace. I'm also sort of doing the "click" thing like you said. I'm beginining to feel a slight patch of muscle accumulating on my waist and my underbelly doesn't feel as poofed out.
I've lost only 3 pounds but that's actually a good thing as I'm pretty much on my ideal weight and to go below that by much more would be a bad idea.
Happy Birthday
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pbf4326e
Distinguished Member
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Posted: 21 November 2007 04:01 pm |
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| Thanks for the B-day wishes. All I have to do now is get through Thankgiving and absolutely no cake on my Birthday.
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