Is this enough exercise?

[MsOllie]

I don't do much any walking as my job is desk based so I'm tied to my desk 9-6

Spin classes (peloton) between 5-6 days a week, average about 50 miles a week and between 30-90 mins a day depending which class I do and if it's high intensity or endurance
Hoping to add in some strength based stuff which I need to find the time for and that'll be another 20-30 mins a day

Weight loss would be a bonus but mostly after keeping my heart healthy

I think that sounds good and robust are you ‘going for it and giving it your al in the classes? Do you have a fitness tracker to compare efforts day on day?

I go to the gym 5/6 times a week and usually do a 5k run and weights so probably not as much as you and yours sounds good to me!

how long have you been doing that regime? Are you eating well etc too and seeing results?

Started end of feb, am seeing a big increase in fitness
No tracker but I wear a HR monitor and test my zones to see progress

that's plenty of cardio but you would want to swap some of the sessions out for weights/resistance.

Yeah I need to find time!
I used to lift heavy but I don't have a gym any more, I quit because I had spinal surgery and I'm allergic to exercise
I'm on injections for the allergy so that's sorted

It's trying to fit 45 min bike plus 20-30 mins weight then shower and cook after work with chronic illnesses
Hmmmmm...

You could drop one of the bike sessions and replace with a 45min full body session and maybe drop one of the bike sessions to just 20mins and follow with some strength work, or strength then bike. Another option is to do a bike bootcamp - so cardio and strength together, there are 30, 45 min and 60min classes on Peloton. I particularly like Jess Simm's bootcamp classes. You're doing plenty of cardio so some strength work is a good idea, Peloton have some fantastic strength classes

Yeah I was looking at the beginner strength programme as a start?
I do a post ride stretch but I'm probably not fitting in enough of that either!
Ride wise I'm doing power zone mostly, and I've doubled my FTP, output increase from 109-176 on a 30 min ride

Enough for what??
if you want to loose weight you need to look at your diet more than your exercise plan!

Keeping healthy as in heart, lungs etc

Just been through and moved some stuff so I've added some more stretching and some strength if this looks better

The latest advice I read is a minimum 200 minutes of cardio exercise a week, that is for keeping your brain healthy and delaying the ageing process.
I guess you are doing more than that.

I think so
I usually do 30-45 mins on a week day and then try and do a 60-90 min class on a weekend

I think variety is the spice of life. Not sure you need to do quite so much spin, but it’s fun and I enjoy it too so guess you must enjoy it to do it daily.

I only do two occasionally 3 classes a week. I also do yoga, resistance bands and recently introduced kettle bells. I also walk a lot too and have an active job where I clock up the steps. I do mix it up, for example I used to swim and I’m thinking of adding in some Pilates. My body likes a change. I’m certainly not mega fit but I feel it works for me.

Nutrition is also important if it’s health your being mindful of.

Yes, I wouldn't say I love it while I'm swearing at the screen but I get a real high from it and I've found it's great for my mental health

I agree variety and adding in some pilates/yoga/stretching in and I have found that has had the biggest impact in my body feeling strong and stretching it helps with injury.

You certainly do enough! But there is an awful lot of cycling I think a balance is much better I try and balance out over the week bootcamp/strength/pilates/yoga and then a little bit of dance for fun.

You are actually not doing your health a favour by only doing spinning. It might be great for heart and lungs, but you are completely forgetting your bones. and in the long, in your senior years, this is as important as cardiovascular health, because most elderly people die within six months of breaking a femur or hip.

Spinning not only doesn't do anything to maintain or increase bone density, it is actually detrimental to bone density, and bone loss is widely reported in female cyclists.
You should alternate spinning sessions with other types of activities in which you are either using your own weight (walking) or lifting weights. Stretching won't do it.

I think the key is you enjoy it. That is the most important thing with exercise and is what will keep you coming back. So if you like spin, keep going.

It isn't as weight bearing as walking or running so if you could replace one spin with something weight bearing that would be good for your bones.

But I really don't think you need to get too sciencey about it.

Sounds great and as everyone has said you just need to add strength training. I do so 3 x a week and then cardio each day.

If spin is what you like and enjoy then keep going.

I've seen about 150 minutes per week:

www.nytimes.com/2022/04/06/well/move/30-minutes-exercise.html

So sounds like you're doing enough and if you've found something you love that's great.

As someone said, worth adding something in that's weight-bearing. I do dance and Zumba videos at home - I look like a Wally, but feel amazing 😆 Or a bit of skipping

These are the NHS guidelines for adults aged 19-64

www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/

You might be better doing 2/3 longer strength sessions a week than 20 mins a day (for the big muscle groups especially). Core is good little and often as the muscles are smaller and recover faster.

I'll look at adding some strength back in - I did lift weights for years and years but had to stop due to the hives so it's a novelty being able to exercise at all at the minute!
There's some peloton body weight classes so if I start with those and then add weights in that should work
Need more time in the day ideally I would do a 45 min spin class and then 30 mins strength but I think that'll have to wait for weekends

I'm back and have added some more bits in
The barre classes I'm really enjoying

@MsOllie Well done, looks a good mix.

Now everything hurts

This is interesting I’m not currently doing any work exercise at all, where should I start? A year ago I was doing 3 sessions of boot camp type sessions and I walked at least 3 miles a day now nothing.