any advice on training for me??
Background - successful weight loss but without doing real regular exercise! Active lifestyle with lots of walking. But over the last few months, i have put on a bit of weight and also I turn 60 soon and really need to make sure I stay active!
So I joined the gym! The only thing I can tolerate using is the treadmill - plug my headphones into the TV News programme and i can put up with the boredom! The trainer recommended Level 6 for 20 mins. In case US machines are not calibrated the same as UK ones, that means gradients of up to 7 (no idea of 7 whats!) and speeds of up to 7.5 k p h.. A calorie burn of about 220 at my weight of 160.
Now I have read that the ideal is to be able to talk but prefer not to because of the amount of effort! Not happening; can chat easily. So I went to 25 mins and then 30 mins. Boring and i break a sweat but could still hold conversation!
The question - at last! One trainer told me to stick to 20 mins but up the effort level. The other said to stay at the same effort level but do it longer!!
Which do you reckon I should listen to? Grateful for your advice! Kate
Highest 290, Banded - 248 Lowest 139 (too thin!). Comfort zone 155-165.
Happily banded since May 2006. Regain of 28lbs 2013-14. ALL GONE!
But some has returned! Up to 175, argh! Off we go again,
Hi Kate!
I don't know about 20 minutes, that would be the bare minimum. I would try to get up to 30 minutes. Assuming your doc is ok with it, I'd try to aim for up to 40 min.
Do the treadmills have heart monitors? If so, try to keep around 60% of your max, I guess over 80, less than 110, or thereabouts, given your age - but varying depending on your fitness level.
If you're after weight loss, I've always heard longer is better than harder, so long as you keep in that target zone.
Have you looked at running more on the roads - and maybe looking at racing in a 5k down the road? I know lots of women well over 60 that run in them all the time. I'm sure in the UK they have plenty too.
Glad to have you over here! :)
I don't know about 20 minutes, that would be the bare minimum. I would try to get up to 30 minutes. Assuming your doc is ok with it, I'd try to aim for up to 40 min.
Do the treadmills have heart monitors? If so, try to keep around 60% of your max, I guess over 80, less than 110, or thereabouts, given your age - but varying depending on your fitness level.
If you're after weight loss, I've always heard longer is better than harder, so long as you keep in that target zone.
Have you looked at running more on the roads - and maybe looking at racing in a 5k down the road? I know lots of women well over 60 that run in them all the time. I'm sure in the UK they have plenty too.
Glad to have you over here! :)
Hi Andrew, and thanks for answering.
I have done a few 5ks - I power walk as I prefer that to running but I go a good speed and overtake many joggers! Can do it in about 33 mins which for walking isn't bad. But they were for charity and that is my only reason! I really do dislike exercise like that and there is no way I could ever stick to a regime of regular running. But when DH and I walk we go fast - yesterday we did a walk by waterfalls - very steep drops and long climbs, rough ground. Did about 4 miles in about 1 3/4 hours when the guide book time was 2 1/2 hours.
But with the gym stuff - I also thought longer would be better than harder and I had also heard that 20 mins was a bare minimum! So I like your advice there! My heart rate has been higher than you suggest - about 120 -125 at the highest. Is that too high? I am barely out of breath and really not uncomfortable. I can cope with the treadmill because I can switch off and listen to the TV news. And the pre-set programme makes me keep going.
Kate
I have done a few 5ks - I power walk as I prefer that to running but I go a good speed and overtake many joggers! Can do it in about 33 mins which for walking isn't bad. But they were for charity and that is my only reason! I really do dislike exercise like that and there is no way I could ever stick to a regime of regular running. But when DH and I walk we go fast - yesterday we did a walk by waterfalls - very steep drops and long climbs, rough ground. Did about 4 miles in about 1 3/4 hours when the guide book time was 2 1/2 hours.
But with the gym stuff - I also thought longer would be better than harder and I had also heard that 20 mins was a bare minimum! So I like your advice there! My heart rate has been higher than you suggest - about 120 -125 at the highest. Is that too high? I am barely out of breath and really not uncomfortable. I can cope with the treadmill because I can switch off and listen to the TV news. And the pre-set programme makes me keep going.
Kate
Highest 290, Banded - 248 Lowest 139 (too thin!). Comfort zone 155-165.
Happily banded since May 2006. Regain of 28lbs 2013-14. ALL GONE!
But some has returned! Up to 175, argh! Off we go again,
heart rate really depends on fitness level, so 120's are probably fine. Have you looked at riding a bike. Personally, I think you have to find something you enjoy doing, can get some passion about, or you are doomed eventually, at least, to just coping, versus really making it part of a lifestyle. But as long as you are moving :)
Thanks, Andrew. You are probably (certainly?!) correct - if i don't enjoy it, it is unlikely it will be long term. But I am not going to enjoy any regular exercise in a gym, hate team sports, dislike cycling and don't have the self-discipline to run.
But i am going to do my very best!!! Kate
Highest 290, Banded - 248 Lowest 139 (too thin!). Comfort zone 155-165.
Happily banded since May 2006. Regain of 28lbs 2013-14. ALL GONE!
But some has returned! Up to 175, argh! Off we go again,
I think it depends on your goals. What are you after? Just weight loss? Endurance? Strength?
I'm going to disagree with the wide-spread opinion that a longer amount of time at a steady pace equals better weight loss overall. There are plenty of studies that show if done right you can work less time with high intensity intervals and incorporate strength training to get your body to be a calorie burning machine (because both build more muscle and high intensity interval training continues to burn calories well after you finish your workout).
So I agree with the trainer who said stick with 20 minutes and increase the intensity, depending on your fitness level. I personally cannot chat when I work on the treadmill because I do HIIT, but if your goal is long distance running, than I'd probably go with the trainer who said stick with the same effort but increase the amount of time.
But keep this in mind also, weight loss starts with diet. You must get in a calorie deficit to lose the weight.
eta: I agree to find something you really love. I will never EVER be a runner. I detest it and always have, though I do it for my heart. But I absolutely LOVE strength training/body building. It has transformed not only my body but my mind. I feel stronger, more confident, and I've come to not really care much about a number on the scale, but rather how my body feels and looks. I am one of the very few females at the gym who works out in the free weights section with the men, and something about that makes me feel very proud of myself.
I'm going to disagree with the wide-spread opinion that a longer amount of time at a steady pace equals better weight loss overall. There are plenty of studies that show if done right you can work less time with high intensity intervals and incorporate strength training to get your body to be a calorie burning machine (because both build more muscle and high intensity interval training continues to burn calories well after you finish your workout).
So I agree with the trainer who said stick with 20 minutes and increase the intensity, depending on your fitness level. I personally cannot chat when I work on the treadmill because I do HIIT, but if your goal is long distance running, than I'd probably go with the trainer who said stick with the same effort but increase the amount of time.
But keep this in mind also, weight loss starts with diet. You must get in a calorie deficit to lose the weight.
eta: I agree to find something you really love. I will never EVER be a runner. I detest it and always have, though I do it for my heart. But I absolutely LOVE strength training/body building. It has transformed not only my body but my mind. I feel stronger, more confident, and I've come to not really care much about a number on the scale, but rather how my body feels and looks. I am one of the very few females at the gym who works out in the free weights section with the men, and something about that makes me feel very proud of myself.
5'8" - 40 years old
Thanks, Mandy. My goal is overall general well-being and health. i am not training for anything and I manage weight loss fine without exercise (lost all my excess weight without doing any!) - it is just that I know that I should do something.
I have hated regular exercise ever since I knew what it was! I forged sick notes at school to miss games lessons! So a hatred of over 50 years - and I don't expect that to change now! So it is grin and bear it - and as a News junkie, watching the BBC news keeps me from screaming with boredom!
Kate
Highest 290, Banded - 248 Lowest 139 (too thin!). Comfort zone 155-165.
Happily banded since May 2006. Regain of 28lbs 2013-14. ALL GONE!
But some has returned! Up to 175, argh! Off we go again,
Are you committed to the gym you are with - if not see if you have a curves gym anywhere local.
They are a womens only gym and work on optimum for shaping and toning. The total workout time is about 30 mins which they do by you using a series of resistance machines in a circuit for very short periods of time (something like 2 mins each), so you can't get bored. I do it inbetween jogging days, I find it pretty laid back and the format of it doesn't leave much room for getting bored.
But then again if you are tied in to your gym ........ I usually think of it as upping your intensity will increase your muscle mass and improve your shape more, whereas upping the time will help you lose weight more effectively. Obviously both good choices, you've just gotta decide which you want most.
They are a womens only gym and work on optimum for shaping and toning. The total workout time is about 30 mins which they do by you using a series of resistance machines in a circuit for very short periods of time (something like 2 mins each), so you can't get bored. I do it inbetween jogging days, I find it pretty laid back and the format of it doesn't leave much room for getting bored.
But then again if you are tied in to your gym ........ I usually think of it as upping your intensity will increase your muscle mass and improve your shape more, whereas upping the time will help you lose weight more effectively. Obviously both good choices, you've just gotta decide which you want most.
Hi, Binty! Nice to see you over here - and really looking forward to the 30th!
I really do dislike structured exercise! So i am sure the Curves workout would be excellent but I would do it once and then never go back!
Upping the effort seems the way to go for me!
Kate
Highest 290, Banded - 248 Lowest 139 (too thin!). Comfort zone 155-165.
Happily banded since May 2006. Regain of 28lbs 2013-14. ALL GONE!
But some has returned! Up to 175, argh! Off we go again,
Kate,
If you are able to carry on a conversation without an difficulty then it is the intensity that needs to be increased. You are never going to get to that exertion level with a casual walk.
Go with the trainer that said to increase the intensity level.
I would suggest trying a speed where you can not walk, one where it starts to become a jog.
For me that is 5mph so a little more than 8kph, the other thing you can do is to put some more incline on the machine so that it is harder to walk. Either speed or elevation will give you more intensity and should start you towards the results you want.
Good luck,
Scott
Oh yeah are there any activities that you like to do, any sports or anything like that or dancing where you are getting physical activity, but it isn't the drudgery of the treadmill? Often that can help break the exercise boredom.
As for heart rate a simple figure used to estimate maximum heart range is
220-age=max heart rate so you said 60 soon that be 160 max H.R.
There is actually an article here that has a calculator that figures it out with several different formulas http://www.brianmac.co.uk/maxhr.htm
Then you can figure out your heart rate zones for different activites. Often they are broken down into zones 1-5
If you are able to carry on a conversation without an difficulty then it is the intensity that needs to be increased. You are never going to get to that exertion level with a casual walk.
Go with the trainer that said to increase the intensity level.
I would suggest trying a speed where you can not walk, one where it starts to become a jog.
For me that is 5mph so a little more than 8kph, the other thing you can do is to put some more incline on the machine so that it is harder to walk. Either speed or elevation will give you more intensity and should start you towards the results you want.
Good luck,
Scott
Oh yeah are there any activities that you like to do, any sports or anything like that or dancing where you are getting physical activity, but it isn't the drudgery of the treadmill? Often that can help break the exercise boredom.
As for heart rate a simple figure used to estimate maximum heart range is
220-age=max heart rate so you said 60 soon that be 160 max H.R.
There is actually an article here that has a calculator that figures it out with several different formulas http://www.brianmac.co.uk/maxhr.htm
Then you can figure out your heart rate zones for different activites. Often they are broken down into zones 1-5
The first time you do something - It's going to be a personal record!
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