Fat Burning Exercise

[kkat55]

Here's some info my husband thought might be helpful for us:

There are many excellent sites for answers to fitness questions. One of the best is The American College of Sports Medicine (ACSM).

Here is their link to calculating your heart rate range:
http://www.acsm.org/pdf/Calculate.pdf

Here is another link for more of their brochures related to fitness:
http://www.acsm.org/health+fitness/brochures.htm

If you ever need a personal trainer, ONLY use one that has been certified by (ACSM).

You can use ProFinder to find an ACSM Professional Trainer (Just click on ProFinder):
http://www.acsm.org/certification/index.htm

Comment:
If you feel that exercise is too easy following your target heart rate range, don’t ever go above it without first seeing a doctor.

Be sure to print out the page (Calculate.PDF - first link above) and take it with you to the doctor filled out. Tell him where you got it and how you feel. Probably going to a Sports Medicine related doctor would yield the best results.

Hope this helps.

Matt Wyatt
Exercise Physiologist

[mitscher]

Thanks very much for this very helpful information. I have printed out the appropriate pages and will follow them as directed. Again, this was very helpful.

[kkat55]

I'm glad you liked it.

I know I go to my husband with a lot of questions. He's helping me with my strength training too.

His name is Matt and if you ever have any questions, you can reach him through me.

[BODYFAT]

I read the articles on fitness and i hate people that do not tell all the truth, the whole truth ...just a little truth, to get you hooked then sell you something.

First of all, i must answer to mitscher's post...

hey....good on you at your age, WONDERFUL !!!!
it means you are fitter than you thought, carry on at 140 -150 you will burn more calories in lesser time...
Walking at slow paces does not raise your growth hormone nor does it raise your metabolic rate as much as if you combine a little running into the walk. At your age, the only time you will secrete GH is when you run.

I say ..walk then run ...walk and run...use different inclines, you can't go wrong !!!

Now let's tear that article apart...the thing that really pissed me off massively, was the fact that they said that carbs turn to fat and protein doesn't.

If you respect carbs quantitatively and consume the right carbs qualitatively at the correct moment of the day, CARBS will not turn into fat.

If you eat the bad carbs "LIKE WE USED TO", that are high on the glycemic index and you eat too much of them LIKE WE USED TO, yes! carbs will make us fat.

If you take too much protein , and we are at risk of this doing atkins, the protein will also be stored as fat.

The stupid article may lead the inexperienced person to load up on protein shakes, and not lose weight.

Also ..they say walking is better than running...let's talk about this.

Granted that we all must start walking before we can run. Some of us may not be able to run because of our weakened condition or other... injury etc etc..

It has been proven, over and over again that the best fat burning zone ever is at 60-80% of you max HR.

Granted that the first month or two of aerobic exercise you may achieve that HR by walking quickly.

After a period of time you lose bodyfat, and you do your earobics on a weekly basis, you will become fitter and fitter.

What made you pant at 120 heart rate when you started, now takes 135 heart rate to get you panting... for example.

I could walk till the cows came home at a 15 % incline and i still would not achieve 160 HR which is 80% of my MAX HR.

Also something else i want to mention...
If i asked you would you rather earn 10 dollars in 40 minutes or 10 dollars in 20 minutes? you would want the 20 minute job right ?

By adding a few jogs or occasional sprints in your work-out routines, you are achieving the same calorie expenditure in lesser time.

Running is beneficial to your cardiovascular fitness level also...by raising your HR over the LOW FAT BURNING ZONE these experts suggest by simply walking, you are becoming fitter in less time.

Walking does not influence secretion of growth hormone....occasional sprints or prolonged jogging do.

Walking has no afterburn effect....running or occasional sprinting will elevate your metabolic rate to a degree whereby you continue to burn calories after your workout.

They came out with this "walk slowly to burn fat thing" cos they know that most of us are lazy bastards !!!!
EASY SELLS ....
You probably would not have purchased a treadmill in the first place had they told you YOU MUST RUN at 80% of your max heart rate...most of us were sedentary people anyways.

Don't believe all this nonsense... ....if God has given you the legs and lungs and you are fit enough for the occasional sprint....go for it !

Also.... if you keep walking at the same pace for a few weeks chances are you will stall ...

[Christina]

I'm not sure what I should be reading, I closed the screen about diet pills, but I scrolled down the main page, and it had a bunch of diet, including Atkins and it said it's not a very smart diet?! (because it's not a diet? It's a way of eating? *said in the most sarcastic way possible*

lol anyway, can someone please tell me what I should be reading?

Thanks

Christina :wolfie

[Janene]

I totally agree with BODYFAT. If you can run do it! It is the total energy expenditure we are looking for - calories used up. And - I could be wrong about this - but if you are in ketosis, then you are already buring fat for fuel as your primary source of fuel not carbs. So running should work just as well as walking. The key is to challenge ourselves always doing more. Running / Walking Faster / Longer - whatever. Our bodies get used to exercise and get more effecient so we have to continually change the routine and up the anti - can't stay stagnent.

I started running about 1.5 years ago. When I started I couldn't even run for 30 seconds. I walked for 4.5 minues then ran for .5 minutes and worked up from that. Now I regularly run 3 to 4 miles at a time. It took me a long time, but now there is no way that just walking would burn enough calories/fat for me - I would be going backwards to go back to just walking.

Just my 2 cents,

Janene

Janene

[nataliejc34]

You both look AMAZING! WOW!!!

I do treadmill, pilates and I speed walk every day for an hour. I use the time during the weekday to do my walking when I pick up my youngest from kindergarten. I do have to admit...I DESPISE THE TREADMILL. It's so monotonous it's pathetic! But, the results far out way any emotions I have over the thing.

[californiacasey]

Originally Posted by doghowlett

Interesting article, especially about walking being better than running. However I don't trust anyone who so blatantly doesn't know how to spell "lose."

I was having similar thoughts ensive

The thing about jogging/running burning carbs instead of fat....well when you're eating the Atkins way, you don't have many carbs to burn, so once those are gone, your body has to turn to your fat whether you're jogging, walking or stair climbing. So why in our case would walking be better than jogging? It doesn't take very long on the treadmill to burn off 20 grams of carbs and then turn to your fat stores for energy! Am I right here or missing something?

[rivera11]

Thank you for sharing info. I'm following suit; I am using my treadmill everyday. I started with 30 min. workouts, I've increased it to 40. Thanks again, the information was very helpful.
Your accomplishments are AWESOME!! :nod

[rivera11]

I have a question about Pilates. what kind of exercise does it involve? I was thinking about checking it out at the park district in my area. Would it be better to do it with a group so I know what I'm doing? Or, is it better in my home where I have some privacy???? right now I am using the tread mill 40 min. per day. :nod