Fitness gurus - how much exercise is 'enough'?

[LadyThompson]

I have three stone or so to lose after my DD. I walk for an hour a day and do ten minutes rowing machine. Assuming I am watching what I eat (which I am) - is this 'enough' exercise? I have PCOS which makes it difficult to lose weight, but really, what ought I to be doing? Walking is good as I have been told 'slow burn' is good for PCOS sufferers, and also I enjoy it. Any tips? Should I be doing some weights as well? (I have bought a few hand weights and I also have a trampette, but don't really know what do do with 'em!) All tips welcomed...

Walking is great exercise

When you say you walk an hour a day, how fast do you go? If you are not walking very fast, or rowing fast, then the exercise will have less effect on your weight. However, I have no idea what kind of exercise regime you should follow if you have PCOS.

According to my trainer, you need to do more interval style training to get your heart rate up to help burn calories and improve fitness and having worked with her for 2 months, I have to agree

When you walk do you maintain the same speed - might be worth alternating 10 minutes fast and then slower.. get slightly out of breath and then when it return to normal speed up again - I do this on treadmill and it works..she reckons you need to do this sort of exercise 3 times a week for 30 minutes..

and weights are key .. they really have helped me to reshape..

This is really helpful - thank you.

I do walk fast - really try to stride it out. But I row more slowly!

Last night I tried 'scout's pace' - ten paces walking, ten paces running, and so on! Is this 'interval style training'?? Maybe I will try what you say, ZZ Mum.

As for weights, I think they might be a good idea because if you build up muscle, it burns calories faster than fat even when you are at rest. But I am not too sure how to use my handweights effectively.

Maybe I should up my walk to 2 hours a day...(or is that a waste of time?)

Do you walk at at least 4 miles an hour?

Interval training is more like 2mins running, 2 mins walking, I think!

Are you near a gym? They will do a proper assessment when you go for an induction. Or see a personal trainer to get a programme that is right for you (with the PCOS issue)

The key thing is getting your heart rate up if you want to burn fat and interval training is especially effective.

Increasing to 2 hours is probably only necessary if you want to walk some more for the sheer pleasure of it. I'd perhaps look at incorporating the weights in instead to help with your shape/tone. Most fitness magazines have pull out glossy weight exercise guides so you could have a browse and pick a suitable one. What weight are they? They do need to be above a certain weight to be effective. Also, Davina McCall has some excellent weight workouts on her dvds if you're that way inclined.

Core stability is very important. Would you consider investing in a gym ball? Most come with exercise guides and they're great postnatally.

Look

Very, very good and effective introduction to running. Starts with easy intervals. Brilliant weight loss.

I started running a year ago and have lost 30lbs and am doing a 10k soon.

I can't thank you all enough for this. My DP has a gym ball somewhere, I will dig it out.

The weights are only light. I will investigate.

I am not near a gym as I live in the middle of nowhere (good for walking though).

That intro to running looks brilliant! Thanks very much! I didn't think running was possible but maybe it is - that looks quite doable.

You need to get out of breath. I used to walk everywhere before I had the DC but it never helped me lose weight. Mainly because I strolled. Running is good. You could try a hundred steps at a run, then 200 at a walk, then 100 steps at a run, 50 at a fast run, 100 at a walk. Repeat as required. It's manageable and gets your heart pumping nicely.