Run/Walk questions...
 

Hello all,

Currently my schedule allows me maybe 3, more likely 2 rides per week. I am finding that is not enough cardio in order to loose the weight that I want. I have been thinking about starting to walk (and jog a little) around the local school track maybe 3 days (or 4) a week, or even inside on the bore (tread) mill. This was a recomendation of my doctor in addition to cycling (load bearing). Now here is the question.

What can I do to maximize gym walking/jogging in relation to weight loss and cardio development? I am thinking of doing a maybe 15 minute walk, 30 minute off on jog walk when 15 minutes walking. Is that a good plan or any other sugestions. I am really tired of my weight but nothing is going to happen sitting on the couch!

My goal is to be 25 - 30 pounds lighter for the summer time this year.

Jump rope while you walk. Or just stay home and jump rope.

Sure, you'll look like a 9 year old girl, but it's great cardio.

Az

That's a pretty aggressive schedule! Two pounds per week is usually the most you would want to lose, because anything more than that is likely to dip into lean body tissue (i.e., muscle) or bone--a no, no if you want to keep the weight off.

Depending on your fitness level, you should work your way up to a 90 minute cardio session. Your goal should be to be fit enough to do half of the 90 minute session at lactate threshold (LT) at least once a week.

Lactate Threshold (a.k.a., anaerobic threshold, lactate turnpoint) is characterized by a change in breathing (known as ventilatory threshold) followed by fatigued feeling in the muscles or as if your muscles are getting heavy, rubbery, or burning. If you are reaching the heavy/rubbery/burning point then you've gone too far. You need to back off to the point where your breathing is harder than that derived from an 'easy' intensity, but not so hard that your muscles are getting heavy/rubbery/burning.

So, in summary, two pounds per week, max, by decreasing calorie input (diet) and increasing expenditure (exercise) and keep your cardio intensity between easy and lactate threshold.

You can get more information from www.coolrunning.com where I'm the moderator of the Med Tent forum.

Thank You no racer...

I have lots (an understatement) of knowledge on anaerobic threshold. with 5 months before summer 30 pounds is actually 1.5 pounds per week which I have seen easily during race season (when I raced).

I am just getting into the running thing so I will check it out, 90 minutes sees like a goal.

Thank You

One thing to remember is that if your primary goal is just to lose the weight for right now, is that it takes almost exactly the same amount of calories to walk a mile as it does to run a mile. You are moving the same amount of weight the same distance and running can be hard on your joints especially if you are overweight.

Another good idea is to get out and walk or walk/jog outside. Get out and see the sights rather than walking laps in a gym or on a track. Both can get a little boring especially if you are trying to do it for an extended period of time.

Get a walking partner or get in a group where you can carry on a conversation with others while you are exercising. It really makes the time go by a lot faster. I lost a lot of weight by walking before I felt that I was at a point to begin serious aerobic training. We would actually go out and walk about 10 miles after work walking different courses that we had measured off. I managed to lose about 65 pounds by doing this and watching what I ate. Not only are you out burning calories, you aren't sitting at home on the couch consuming more than you might want to be.

One good thing about cycling, also, is that it doesn't have to be a "load-bearing" exercise especially if you aren't trying to push big gears. Many athletes in true load-bearing sports turn to cycling as an exercise when they are recovering from a sports-related injury. :)

Try nordic walking for a better calorie burning workout.

I lost 100 pounds back when walking was my only form of exercise. Exercise adds modestly to weight loss. Far more important is the amount of calories you take in.

Why is exercise a minor facor? The energy needed for just staying alive (metabolism) might be hypothetically 2400 calories a day. An overweight person is probably consuming hypothetically 3200 calories. 90 minutes of exercise may require 800 calories. The person is still maintaining their weight, not losing. To lose 1.5 pounds/week, the person still needs to consume almost 800 calories fewer every day, even though they are exercising..

And how many people even exercise vigorously for 90 minutes a day, every day?

This is another great example of how much good walking can do to help a person lose weight. It is also true to watch how many calories that you take in.

What is good, however, is that it would probably be easier for the hypothetical person that you speak of to still consume 3200 calories and burn off 800 additional through exercise than it would be to reduce the amount of calories consumed from 3200 down to 2400 and do nothing. Exercise tends to reduce your appetite and boost your metabolism through muscle gain and fat loss. This hypothetical person could still consume the same number of calories and lose weight via the amount of exercise performed on a daily basis.

Any amount of exercise you engaged in, be it 30 minutes or 90 minutes, would make the "calories out" greater than the "calories in" and would result in overall weight loss.