Excercise! Intensity, duration or frequency?

[lelephant1]

Remind me ladies. Which is the most important? I walk 5 days a week averaging about 10 km per day (6 miles I think?). I walk from the train to work (15 mins about), on my 15 min break in the morning, about 45 mins on my lunch and back to the train after work (another 15 mins). I walk pretty fast (about 1.5 km/15 mins). Is this good enough for a pink sway or not enough?

[bluebonnet22]

Maybe others will have better advice but as far as I know it's important to get at least 45 minutes at once (ideally an hour) rather then breaking it up because it's only after 45 minutes that your body starts burning muscle and fat as fuel. If you could stretch your lunch walk out a bit it would help.

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[sweetdream]

If you could keep that lunch in. (is there a chance you could up it to 60min? ) I think it should be enough.

[Rosie85]

Yes its the beyond 45 minutes to get the fat burning that sways. It is also the 6 days a week so your body doesn't recover from each day of exercise. Poor maternal state sways pink

[maidentomother]

At least 60 minutes daily is ideal. It doesn't need to be super intense but it certainly can't hurt.

[atomic sagebrush]

60 min. ALL AT ONCE is most important if you can. If you get to the 60 min. point once, you can always tack on additional bursts to that. IF you can't, I still think that would sway pink for you esp. since you're walking fast, but just be sure you're good on diet. If you were eating a boy-friendly diet, that type of exercise could potentially sway blue a little bit. On a pink-friendly diet it will sway pink.

[atomic sagebrush]

Yes its the beyond 45 minutes to get the fat burning that sways. It is also the 6 days a week so your body doesn't recover from each day of exercise. Poor maternal state sways pink

the 6-7 day range is ideal but if people can get to 5 days, that's still pretty good and I think we're seeing decent results with it. agree about the 45 min but as long as she's good on diet, I think she should go for it.

Remember, the 60-6-7 was just what I thought would work for most people, most of the time (including people who aren't solid with diet). It doesn't mean you do a little less and you're guaranteed a boy, and diet + exercise is almost certianly more forgiving than one vs. the other.

[Artie]

I'm swaying boy, but run 6-10 miles (45-80 minutes) 5 days a week and do crossfit 1-2 times per week (at least 45 minutes). Is this too much? Or is it okay with a boy diet?

[bluebonnet22]

Artie - I'm no expert but I think if you cut the running back to 45 minutes, 3-4 days per week and keep crossfit you'd be in better blue territory.

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[atomic sagebrush]

I'm swaying boy, but run 6-10 miles (45-80 minutes) 5 days a week and do crossfit 1-2 times per week (at least 45 minutes). Is this too much? Or is it okay with a boy diet?

I'm working on your plan now Artie but I would err on the side of no more than 45 min. on the exercise, 5 days a week if you can stand it.

[atomic sagebrush]

Artie - I'm no expert but I think if you cut the running back to 45 minutes, 3-4 days per week and keep crossfit you'd be in better blue territory.

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:agree: crossfit is good for blue, so keep it in if you can!

[Mars]

Atomic could I ask a quick question, I'm trying for a girl and am exercising for 25-30mins a day on the cross trainer (like a stepper). I know 60mins is optimal but isn't really an option all at once. I could break it up and do 30mins in the morning and 30mins at night, would that be better?

[Drunken Cockatoo]

Only after about 45min your body starts burning calories from body fat I think which gives your body the signal that times are hard and that you practically have to cannibalize yourself because not enough food is coming in for the daily exercise (sways pink). So maybe you could do 45min once a day?

30min, even if you do it twice a day, will not really sway pink I fear.

[Mars]

Hmm that's going to be tricky :( By the time the kids are in bed I'm tired and ready to sit and relax not go hard exercising! I guess I'm going to have to motivate myself to do it at night though so I can get it all at once.

[atomic sagebrush]

yes I believe it's best in one 60 min block. But if you've done one 60 min. block, then you can add in another round of exercise and it will only help.