How hard do I need to work?

How hard do I have to work out for my body to know it is working out?

I walk around Walmart ****il summer gets here)

But I don't sweat and get out of breath.

So does it count? I am keeping limber, but am I bettering myself.

Is it a cardio workout?

Just wondering.

Dave, I do not know if you are on a blood pressure med or if your doc has an exercise physiologist. That being said, no it is not a cardio workout if you are not getting your heart rate up to the recommended number for your weight etc. When you are on some blood pressure meds you will never get your heart rate up. I think that they are beta blockers.  Does it count? Yes a little. You need to have your heart rate up for a minimum of 20-25 minutes duration, better that it is 30-45 minutes. Not cumulative over a day. You are probably getting out of breath because your lungs cannot handle the amount of oxygen it needs for a person your size. You see when your body is large and your skin grows the body breaths through the skin BUT the lungs do not grow to accommodate that extra body mass so that is why you are out of breath. Be patient my friend it will get better.

Consider doing some weight strengthening exercises also. Because when you have more muscle your body burns calories. I would recommend if you are financially able to get a personal trainer. If you cannot then educate yourself via the Internet. Of course this should all be done with the okay of your doctor.


edited for spelling and grammar

Sorry, I wrote that wrong.  I should have written, "I don't sweat OR get out of breath."

I just walk around for an hour or so and thats it.

I am in really good shape for being so big.

I was a garbageman for years. Lifting 18 to 20 tons a day.

I have a lot of muscle mass.

I don't have diabetes, heart, lung, or joint problems. (I do have asthma, but that is from birth) 

My lung capacity is about 6000mL. Everyone pull out your incentive spirometer and see if you can suck in 6000mL.  (another thing my doctor said he has never seen)

I just want to find a good workout for the house.

Thanks for the reply.

Dave,
My boss just old me that NIU people can walk in the gym at the Field House for free. That would give you a little more space so you could work up a faster pace than you can in Wal-Mart (you might run over a little old lady or something at Wal-Mart.)

I've been concerned about the same thing. I walk on a treadmill for 20-30 minutes then do a recumbent bike for 10. My legs will feel weak and I occasionally have to take an extra deep breath. I feel warm but I don't sweat or breathe heavy. I AM on a beta blocker specifically to slow my heart down and I have bad knees and ankles. I don't physically feel I can walk faster but my cardio doesnt' seem to be enough. I'm going to start working with a trainer next week so maybe she'll have suggestions.

Renee

Dave, I would count it as low-intensity exercise. You are still healing so pushing it much harder would probably be a mistake at this point.

I exercise 3x a week at the gym but I am no jock (anymore--maybe some day). With your reduced calories and malabsorption, anything extra you do besides sitting will burn calories and help get the weight off. Look at it this way--it's better than you were doing before! Once the weight drops more, you are going to be unstoppable!

As to at-home stuff to do, magazine articles always tell us to use what we have around the house. Examples include using milk jugs or soup cans as free weights, push-ups using our countertops, etc.  Maybe when you walk around Walmart you can push a full cart or carry some juice bottles. I know it sounds dorky, but it might be a way to increase the intensity without going too nuts.

Good luck!

Nicolle

I'm looking at your weight loss and I think your doing fabulous. I had my RNY 10/29 and I've only lost about 25lbs. I live in the burbs of Chicago so I can go to the gym and I am able to work out 5 days a week getting my heart up to my target rate.  I think the carrying jugs is a good idea as it will give you resistance. I think at your size and weight you are doing what you can till spring. Give yourself a pat on the back for moving everyday.

as someone else said - get you rdrs ok for anything you do. that said - if you are not getting your heart up  or a little out of breath it is  not cardio.

the simple heart rate formula, 209 - your age times the % you need to to work at. since you have not been working out much maybe 50%.


example, 208-48 (me) is 160, 50% of that would be 80.

another actually better but more complex formula uses 208 - age. then subtract your resting heart rate. multiply by the level you wish to work ie 50%  multiply by 0.5, then add your resting heart rate back in.

I am in shape so I work out at about 70-80% or so aiming for 130's for my heart rate. as I said I am in pretty decent shape. start lower, ie 50% and increase gradualy as you get in shape and can tolerate more.  (calcualation for ME 208-48(age)= 160, 160- 60 ( my resting heart rate) = 100 X 0.70 (70%) =70  70 + 60(resting heart rate added back in)  = 130 my cardio rate if I am working at 70% of my maximum heart rate.  it is 140 for 80% my max.  I try to stay some where in between.

as also suggested, weight / resistance training. Yes, you used to be a garbage man, but how long ago? If it is more than a couple weeks you are deconditioned.  Just being brutally honest. it only takes 2-3 days of being sedentary to start losing muscle mass.  as you lose weight if you ar enot doing weight training you will lose even more significant amounts of muscle mass.

Studies actually show that those who do resistance training lose at about the same rate as those who do not, but the end result is that those who do not do weight training compared to someone who does,  if they are the same height and weight, the person who did weight trianing will have more lean body mass and a lower body fat percentage. the muscle burns calories more efficiently, if maintained, this person will keep the weight off more easily than the non weight trainer who has a higher body fat % even though they are at the same weight. 

so, I know this is way more than you asked for, but this is one of my passions. I want to see bariatric patients succeed over the long term. In the 6 years since my surgery I have seen alot of people with a lot of pounds lost, and a lot of pounds regained.  Losing is just the beginning. the whole lifestyle, from proper nutrition to adequate exercise is still the key even with bariatric surgery. Not sure where you live, but I freely share my training knowledge with any one who wants it. I am not currently taking personal training clients, but will always offer free advice and suggestions.