Hi everyone - day 1 of half-term and I feel frazzled - how about you all???
I'll try and post at the end of each day (or when I can)... Hard to know how much technical stuff to give you. Please let me know if I go "too deep"!!
For you all... All exercise burns fat by increasing the metabolic rate. You need to do as much work as you feel you can in the time available. This will differ for different fitness levels. One person may be able to walk briskly for 30 mins before feeling fatigued, so at 5 calories a minute will expend 150. As they become fitter the pace will become faster in that 30 mins and/or time will be extended and more calories will be burned. The key to success is to choose forms of exercise that can be sustained for (benefits after 15-20 minutes though) 30-60 minutes on a regular basis (minimum x3-5 a week).If using machines try and build up to staying on the same machine for this time to ensure a sustained heart rate 60-90% of predicted maximum heart rate). It's a mistake to think the only way to burn cals is aerobically. Strength training can play a significant role in weight management and fat loss. (I'll let you know the results of a study done on this sometime soon)!!
Going back to frequency. Above average fitnes s can be maintained exercising 3-4 times a week. (Beginners 2-3 times). USE THE PRINCIPAL OF REST AND RECOVERY (Have regular rest days - your body NEEDS IT!!). If a maintenance programme is the objective, research has shown that frequency can be reduced to as little as 2 sessions a week but intensity needs to be HIGH.
Duration - minimum length of time for an exercise session for aerobic benefit is 15-20 minutes.
Marls100 - Hi there. What is a MD?
Unknownrebelbeing - Hi and welcome! Hope the above helps you re exercising on your bike. It's good to have a variety of exercises!
If the heart rate thing has confused you - think of a scale of 1-10. 1= at rest 10=can't breath easily. You need to think about working between 6-8 moderately to fairly puffed for as long as you can during your workout. If the "gentle" keep fit class was not working you - can you find something that is?? Remember weights will also aid fat loss.
Nearlyfourbob - What is BAT (bums and tums)??
MuckyAnthea - hi and welcome. Please see above general comment on guidlines for MHR. You can work up to 90% of MHR (mainly athletes do this). It will not have adverse effects, but depending on your aerobic threshold (linked to fitness and overall health) you need to feel challenged but comfortable!
You say you shouldn't go above 159. How did you work your heart rate out?? As for running speed. Are you on a treadmill? You're most likely shuffling because you are going too slow. Walk with even strides - heel to ball of foot. Run with relaxed arms and quicker but still long strides - not knees up mother brown!! Hey if your in a gym the staff should be there to help you!!
Laloop - how did your gym sesh go today?
Hi speedymama and welcome! Please make sure your not overdoing it. You are doing 2 sessions a day - even though they're broken up. That's like going to the gym x2 a day! There's nothing wrong with doing 2 hours, but would it be possible to break the days up to allow your body some much needed recovery? This maybe why you were exhausted by sunday!!! Church is good !
That's all for today!!