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Is it chronic cardio?

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  • #16
    I agree with others... if you want things to look toned then you need to tone the muscles by lifting weights.


    • #17
      SO are you saying I can do cardio still, but keep it really really low intensity? And then couple that with weights? I know I am going to set some people off here, but am not trying to get too bulky as a female, so that is probably why I avoid it.
      Originally posted by peril View Post
      Heart rate - Wikipedia, the free encyclopedia

      Simplest formula for max rate is 220 - age = 194 for you. 75% of that is 145.5. You're well into chronic cardio territory. Means much of you exercise is anaerobic so needs to be fuelled by carbohydrate. If you reduce the intensity into aerobic territory you can go all day burning fat. Anaerobic activity should only be undertaken in short bursts, like HIIT or lifting heavy


      • #18
        Originally posted by VeggieLover View Post
        Just saw on the elliptical it was 175. IM 26 so is that above the 75%?
        You're only doing 45 minutes. It takes some time to get in that range. You aren't in that zone long enough to stress that much even if the elliptical's monitor is accurate. It's not chronic cardio and it doesn't appear that you're even over reaching with your training efforts based on how you feel.

        Maximum heart rate potential is 220 beats per minute. An estimate of an individuals maximum heart rate is 220-age or in your case maximum heart rate would be around 194 beats per minute. 75%of that old be around 145 beats per minute. That would be your average heart rate target. An individuals maximum hert rate is genetically determined. 220-age could be off by 10 beats per minute or more. A more accurate way to get potential max heart rate is to measure it and race a 5k running an all out hard effort finish. Add about 5 beats per minute to your high reading during that last mile split and you'll be close to your maximum heart rate.


        • #19
          Originally posted by Cierra
          I've tried running on a treadmill, and it's really just awful for me. It makes me feel clumsy and uncoordinated, not like real running at all. It also kills my knees and ankles, for some reason. And, embarrassingly enough, I totally busted my ass on a treadmill a while ago and I'm scared to get back on one (lol.) I do use the elliptical, but since you're saying it's so useless, what would be the best alternative to the treadmill AND elliptical? Stationary bike? Stair-stepper? Rowing machine? Sorry for hi-jacking the thread with my questions, VeggieLover.
          Dont worry! I need the explanation as well. I am having a hard time grasping what the best exercises are. I do yoga, push ups, planks etc but I don't really do any machines or squats etc. figured i took care of it on the elliptical with resistance. Probably wrong though. I'd love some real life feedback from thin, fit women that have gone through something similar.


          • #20
            Originally posted by VeggieLover View Post
            SO are you saying I can do cardio still, but keep it really really low intensity? And then couple that with weights? I know I am going to set some people off here, but am not trying to get too bulky as a female, so that is probably why I avoid it.
            First, compare for example 1 lb of fat vs 1 lb of muscle:
            Notice the difference? Pound per pound, more muscle is better in most cases and can't hurt you.

            Even look at what 5 lbs of muscle looks like:
            Take that and spread it all over your body and it won't even be noticeable.

            Anyways, I think you get the point. Muscle weight is generally good. And women typically can't put on too much muscle anyways, in most cases no matter how hard they try.

            With that being said, building a little bit of muscle shouldn't hurt you, so you don't have to be afraid of it. But if anything, your main goal with weight training should be to preserve muscle.

            As a side benefit, and actually most importantly when working on weight loss, weight training also preserves the metabolism while in a calorie deficit. That's why it should always be the first exercise of choice when dieting.

            Cardio on the other hand actually causes a decrease in your metabolism while in a calorie deficit. I wouldn't say that means you should avoid it like the plague, because it still does have its benefits such as improved immune system with low-moderate intensity exercise as well as an elevated mood. Also realize that the decrease in metabolism is actually from the further calorie deficit created by the cardio and not the actual type of exercise in of it'self. In other words, if you were eating enough calories and doing cardio, it shouldn't have a negative affect on your metabolism. Also, even with a reduction in calories and cardio, you still could protect it with weight training. And lastly, you're only really going to have problems with your metabolism if your in a severe calorie deficit anyways.

            So I actually do agree with what some of the others said. I would replace a few of your cardio sessions with weight training sessions. My bet is that the yoga is actually pretty good. Also, if you're feeling fine, you're probably not doing too much. I'm also convinced that someone could easily do up to 7 hours of exercise per week, as long as some of it is low-moderate intensity; too much high intensity exercise is no good.

            I hope that helps.


            • #21
              Thank you that really really helps and motivates me! I will give it a shot, I posted this because I was concerned I was over doing it. I will keep this all in mind this week and try to incorporate more weight training.


              • #22
                Slow then fast with depletion of glucose stores during the slow part and anaerobic for the fast part. No eating or drinking anything but light water during the at least 1 hour previous and 2 hours post work out.

                Slow workout = heavy lifting, yoga, walking, cardio(where you can easily sing call me maybe)
                Fast workout = you can barely say the word call


                • #23
                  So funny when women say they dont want to get bulky (muscular). I dont think i have ever seen a noticably over-muscular women in my entire life. Internet doesnt count.

                  Trust me VL, i have trained quite a few women who have worried about that and all are nothing but excited when they start putting on a little muscle. It really does help with body portions and adds curves to the right places.


                  • #24
                    Originally posted by VeggieLover View Post
                    I used to run a LOT and ended up losing some weight, however I got injured so put it on hold. When I started running again, in fact I had the same issue in which I started to gain weight and could feel it in my legs especially. I have not been running recently, but I could give it a shot again and see if that helps at all. What about weight training though? Any benefit to this Serenity?
                    I think weight training is good. I started seriously doing weights about a year and a half ago. Now I lift twice a week. I like my muscles, and I don't think I've bulked up excessively. It does make it harder to lose weight though (if you're just looking at the number on the scale). Actually, it hasn't really made me lose any body fat either. I'm a weird case. Nothing seems to work for me except running. But I still lift weights because I like the increased strength and the muscle (I'm very proud of my biceps and triceps). I do Rachel Cosgrove's Female Body Breakthrough, which I think is pretty good for a beginner.

                    I'm going to start CrossFit soon though. That's another possibility, if you have the money and think you may enjoy torture.

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