Exercise Anyone?????????????

[Fenlason]

BTW, how many calories you burn doing a particular exercise varies. The charts that say you burn 50 calories on a ten min walk assume you weigh around 150 pounds and are walking at a certain speed (usually 3 MPH.) If you walk slower you burn fewer calories, but if you're heavier than that you burn extra, because it takes more fuel to move more mass.

I love when they list cycling.. they will give calorie burns.. for biking 11 mph...

[Fenlason]

today.. some weight training / bodyweight stuff.. then a bit of stretching and foam rolling.

[artwebb]

My usual twenty and two circuits.
Jeanne spent most of the day at her mother's, because her mother just had knee replacement surgery, so her workout wasn't the usual, but she got in two ten min rides.
Also got up and down from chair a lot, compared to normal, and I say for her those are squats, since it's a bit of a challenge for her to get up from the average chair.

11 MPH? I guess a few people might bike at that speed.
I think instead of calories per hour they should list calories per mile. For all exercises that cover ground.
My theory is while going 15MPH burns more cals per hr than 10 MPH, it takes longer to cover a set distance at a lower speed, I'll bet the calorie burn comes out about the same if you did the math. (not that I'll voluntarily do math)

[Fenlason]

today.. some weight training / bodyweight stuff.. then a bit of stretching and foam rolling.

[Fenlason]

today.. some weight training / bodyweight stuff.. then a bit of stretching and foam rolling.

[Fenlason]

My usual twenty and two circuits.
Jeanne spent most of the day at her mother's, because her mother just had knee replacement surgery, so her workout wasn't the usual, but she got in two ten min rides.
Also got up and down from chair a lot, compared to normal, and I say for her those are squats, since it's a bit of a challenge for her to get up from the average chair.

11 MPH? I guess a few people might bike at that speed.
I think instead of calories per hour they should list calories per mile. For all exercises that cover ground.
My theory is while going 15MPH burns more cals per hr than 10 MPH, it takes longer to cover a set distance at a lower speed, I'll bet the calorie burn comes out about the same if you did the math. (not that I'll voluntarily do math)

If your speed increases a bit, it will then take a lot more power to produce it, therefor your calorie burn will go up also. The wind drag increase substantially...roughly the sq of the speed.

I found an online calculator.

a 150# person riding 15mph will put out about 100 watts. It takes you 80 min. to ride 20miles.... burning a total of 459 calories, at a rate of 344 an hour.

to increase your speed "only" 5mph to 20 mph one has to DOUBLE their power output. It takes them 1 hour of course to do the ride, and in that time you would burn 719 calories.

[mandy]

I saw a story that said than an average sized person must work out 1 hour a day just to maintain their weight. But a trainer once told me that I should work out 30 mins a day. Oh well what can I do. (((Shruggy))) I started working out after work now that it is light outside. I have to believe that I am doing something good for myself.

[mk10108]

This is the beauty of riding a bike for overweight folks. Use the calculator to show increase weight. If you weigh more and travel over the same distance you burn more. But here's are calorie burn multipliers...

Control food portions but DO NOT BUY prepared foods. Meaning eat the same stuff you are now but less of it, (I suggest 1/3) and weight loss will accelerate. The reason is exercise will transform your body but the real work is transforming your mind.

Cutting off what you currently eat and replacing it with "health food" works your mind over. Your muscles are tired, they need energy and veggie carbs don't have enough fuel. Also increase your water intake, not massive amounts, otherwise your camping in the bathroom.

If your within a few miles of your food source. Start riding your bike weather permitting. By replacing short car trips with a bike ride your burning fuel. Also get a simple bike computer one that shows your total miles and average speed per trip. Over time that average will go up when your weight comes down. ALSO it will show TOTAL effort over time. When you cycle the computer and see 300 total miles, it reaffirms your effort. How many folks you know can say I've biked the equivalent of driving from Boston to Philadelphia? Also, you'll start to see the correlation between effort & calorie burn. That's when the shift occurs - a quick calculation and you'll know how many miles you need to do to burn that double mocha, bag of chips, or sugar fruit drink...then choices are easier to make. Yes you want the java chip mocha, get a small and sip it. Half the calories of the large. Or a 35 calorie coffee with a banana (205 calories vs. 380 for the small java chip frap). ALSO stop worrying what type of calories your eating. Yes a sugar calorie is different that a fat calorie....but a calorie is a calorie. Concentrate on effort to burn.

Keep in mind, you don't have to be rigid about what you eat. Sometimes its trough time and that's ok.....sets you back a bit but you can say "need to ride a few more miles" but be honest about it. Down a pint of ice cream and it's a weekend ride.

Another odd fact about riding a bike is average effort, (NOT max effort) over longer time improves fat burn. So ride every day for a total of 1.5 hours (multiple trips) and your body will tap into your fat as a fuel source.

I was 300 lbs and my goal was to do a 1000 calorie burn each day. (spring & summer). My average was losing one pound every 3 days and you could linear graph the progress. I've settled to the low 240's because I'm riding harder and need the fuel. My goal now is to get to 205 so I can climb and its much harder than the initial weight loss. Trying to limiting calorie intake just enough to continue weight loss while getting enough fuel to ride hard is a challenge.

[mk10108]

:cry: I saw a story that said than an average sized person must work out 1 hour a day just to maintain their weight. But a trainer once told me that I should work out 30 mins a day. Oh well what can I do. (((Shruggy))) I started working out after work now that it is light outside. I have to believe that I am doing something good for myself.

What I'm about to relay will upset folks but here goes. Why does a trainer say you should exercise for 30 minutes, because someone else told him/her to say that and IT'S COMPLETE NONSENSE unless of course, you want to continue to pay your monthly gym fee. And that's my bitch with the entire weight loss industry. Pull wallet, pay cash, repeat. Whether its a gym, a doctor, shrink, food / beverage manufacture, supplement company, or exercise equipment manufacture... its not about your success, for them it's selling partial truths to maintain CASH FLOW.

[Fenlason]

:cry: I saw a story that said than an average sized person must work out 1 hour a day just to maintain their weight. But a trainer once told me that I should work out 30 mins a day. Oh well what can I do. (((Shruggy))) I started working out after work now that it is light outside. I have to believe that I am doing something good for myself.

What I'm about to relay will upset folks but here goes. Why does a trainer say you should exercise for 30 minutes, because someone else told him/her to say that and IT'S COMPLETE NONSENSE unless of course, you want to continue to pay your monthly gym fee. And that's my bitch with the entire weight loss industry. Pull wallet, pay cash, repeat. Whether its a gym, a doctor, shrink, food / beverage manufacture, supplement company, or exercise equipment manufacture... its not about your success, for them it's selling partial truths to maintain CASH FLOW.

No arguments here...

[Fenlason]

after work group ride.. again not much daylight. we got 18 miles.. in an hour.. and that was sitting up a couple times so one of the guys could catch back up...

[mk10108]

Smmmmoooookkkkiiiinnn.

Awesome, I'm averaging 16...still have work to do 18. I'm going for a second 100 on Saturday

[artwebb]

:cry: I saw a story that said than an average sized person must work out 1 hour a day just to maintain their weight. But a trainer once told me that I should work out 30 mins a day. Oh well what can I do. (((Shruggy))) I started working out after work now that it is light outside. I have to believe that I am doing something good for myself.

1 Hour just to maintain weight? Unmitigated BS. did you work out one hour a day while reaching your weight? Doubtful.
Here's a rough estimate of weight maintenance. An average person needs to intake 10 calories for every pound they wish to maintain. If you weigh 150 and you're happy with that, you need about 1500 calories a day to maintain.
If you want to lose weight, you either reduce intake by 500 cals a day (1000 cals a day in this example (DO NOT DO THIS, ANYTHING BELOW 1200 IS DANGEROUS, THIS IS GIVEN FOR EXAMPLE ONLY) or add 500 calories worth of exercise to your daily regimen while maintaining 1500 cal intake.
Sedentary people burn fewer calories, and very active folks like Fenlason and mk10108 burn more.
burning 500 calories with cardio is a challenge, burning that many through resistance training is easy.
Another effect that is ignored is that adding lean body mass increases the amount of cals you burn while being sedentary, which for many of us is most of the time.
And the quickest way to reduce caloric intake is to reduce starches.
Unless you are a person who might conceivably ride 100 miles in a day, your body doesn't need the calories of a lot of starchy foods.
Also, overindulging in them causes spikes in blood sugar if you don't burn it off, which over time, combined with a sedentary lifestyle, leads to insulin resistance, also known as Diabetes, which makes it even harder to lose weight, and kills over time.
Stay active and eat sensibly, and you can maintain weight or reduce it without spending your life in the gym.
exercise is beneficial in many ways other than weight loss, too, as your body is designed to work, and is happiest with a certain amount of hard work per day.
Last time I wanted to lose weight in a hurry I had a rule that my meals had to be small enough to carry in one hand. You'd be surprised how well a couple of Fajita tacos will take away your hunger without stuffing you.


Twenty Min's on the elliptical tonight,
Jeanne did one ten min ride

Next Monday I get to test again.
That reminds me, Fenlason remember my freak out about my time for a mile run about a month ago?
One of the kids I work with is on the track team that uses that track, and it's not 220 yards around, it's 400 meters.
4 Laps is a mile. I ran/walked two. No wonder my time was so off.

[Fenlason]

Next Monday I get to test again.
That reminds me, Fenlason remember my freak out about my time for a mile run about a month ago?
One of the kids I work with is on the track team that uses that track, and it's not 220 yards around, it's 400 meters.
4 Laps is a mile. I ran/walked two. No wonder my time was so off.

I knew something had to be off.. that is a lot off..

[Fenlason]

Smmmmoooookkkkiiiinnn.

Awesome, I'm averaging 16...still have work to do 18. I'm going for a second 100 on Saturday

Thank you.. good luck this Sat.

I am more a speed person vs a distance person... some of it is perhaps I am a former racer. Also it takes more of the day to ride 100 miles vs 40..

Most of the races we had around here were also shorter vs longer. I have only done 3 centuries in my life, and 1 double century. Some of them have been fairly fast though.

I have a newer friend that we started riding with last year.. he is into distance.. so I will be doing more of that. I am also working at making him faster..