Talk to me about exercise

So I had decided to not exercise for my sway, but I am second guessing myself now and I'm wondering what type of cardio works.
I have a treadmill at my house and could probably find and hour but how fast do I have to go for that hour etc? Is walking for an hour enough or would that put me in blue territory? Do I have to run for an hour?
I feel like if I run for an hour I would build muscle... I used to run regularly and had the most toned legs I've ever had... So I'm just confused.
What constitutes pink-worthy cardio?
Thx!

I was doing the Walk Away The Pounds dvds (4 Mile Challenge one specifically) during part of my sway and I know several other girl swayers have done them as well. It's pure cardio and an hour long. Eventually I dropped all exercise though and will go the couch potato route from now on.

mysweetboys - walking (quickly) is fine. It shouldn't feel like you are over exerting yourself, but it shouldn't feel overly easy, either. For me I would jog or run for 30 minutes or so and then walk quickly for another 30 minutes or perhaps intervals (walking 10 min, running 10 min, etc, etc). A lot of the muscle "breaking down" issue is what you are eating. I was eating very little and always ran on an empty stomach so I definitely was extremely thin while on LE, but was NOT toned at all.

This is a good question! i feel as though i should be doing the cardio too lol

No you don't need to run! But you do have to be walking intensely enough to break a sweat and get your heartrate in your aerobic zone for the full 60 min to really count. That means slow warm ups, cooldowns, stretching, etc don't count as part of your cardio time.

Aerobic target heartrate is 65%-80% of your Maximum Heart rate, which is by age, here's a handy calculator:

ACE Fit | Heart Rate Zone Calculator

And bluebonnet is right, you won't build muscle at all eating at a deficit. You have to eat at a surplus to build muscle, and it's actually a difficult thing to do, lol. Not that you should be lifting weights but if you did you STILL wouldn't build muscle while eating at a deficit. Cardio is just more efficient at losing weight quicker since it'll burn fat and cannibalize muscle, whereas weight training would burn fat but preserve muscle.

I walked at 4.0mph - 5.0mph a day on my treadmill!

Any type works provided you do it for 60 minutes. It doesn't need to be Olymic level of skill, no need to run or anything, it just has to be you pushing yourself a bit for 60 minutes.

it is SUPER hard for women to build muscle under ideal circumstances and runners are NOT muscular. Sometimes they look that way becuase they have very little body fat but running doesn't build muscle unless you are eating a lot of food at the same time (and I mean A LOT). The only way for women to actually build muscle mass is by eating a lot of food and in many cases, taking drugs to do it!

Toned does NOT equal adding muscle.

I'm interested in this as well

I'm reading a book on naturally dealing with PC OS

The author says your target fat burning zone or your target heart rate is where you should be working out for maximum fat burn in one place

In another place she goes on to break down your maximum heart rate zones

Heart healthy zone 50 to 60% of your maximum heart rate burns 85% fat at this level but not as many calories if you were working your heart harder

Fat burning zone is 60 to 70% of your maximum heart rate still burn fat at 85% but burn more total calories

Aerobic zone is 70 to 80% of your maximum heart rate you working on endurance at the stone your heart become stronger allowing you to perform at a higher level and you burn 50% of fat

anaerobic zone is 80 to 90% of your maximum heart rate you do not burn but 15% of calories from fat

90 to 100% of the maximum heart rate mostly just work your heart out and burns a lot of calories but not necessarily from fat.

With that information I was wondering how either running for 30 minutes compares to walking at a fast pace for an hour and/or high interval intensity training...when ttc pink

I don't want anyone to worry about or think about their heart rate. I think it's the type of "detail oriented" thing that may sway blue (constant thinking about what your heart rate is while exercising, and so on).

I believe pretty strongly that it's the 60 minutes that matter and not an Olympic level of intensity. So just go for an hour, try to push yourself as hard as you're able without making yourself miserable, and call it good. EVen if walking is all you can manage that is ok.

I get why skillet referenced the heart rates. I keep wondering what the effort has to be at. Ivd been searching posts after a discussion in what were eating thread, and I am still unclear how hard we should be working. Forgetting the actual heart rates for a minute - if there were two "efforts" for everyone. Moderate and heavy; is one better than the other or more importantly is moderate INEFFECTIVE, of sway BLUE? Obviously I don't want that... But I can't push to do heavy workouts (at shoot me now effort levels )


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I don't believe it's all about the level of effort - it's fairly subjective anyway - more to do with the frequency of the exercise & not giving your body much time, if any, to recover. Obviously there is a difference between minimal effort & going flat out, but as long as it is enough for you to feel well exercised, I wouldn't worry about where it falls on the sports science scale :)
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Originally Posted by Hitmebabyonemoretime

I get why skillet referenced the heart rates. I keep wondering what the effort has to be at. Ivd been searching posts after a discussion in what were eating thread, and I am still unclear how hard we should be working. Forgetting the actual heart rates for a minute - if there were two "efforts" for everyone. Moderate and heavy; is one better than the other or more importantly is moderate INEFFECTIVE, of sway BLUE? Obviously I don't want that... But I can't push to do heavy workouts (at shoot me now effort levels )


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I get it too, but I DON'T WANT you guys to worry about heart rates. It's like checking blood sugar levels, I totally understand the temptation but we simply do not even know what the numbers are supposed to be and I"ve seen so many pink swayers get all consumed with numbers and equations and figuring things to be just so and going insane with worry when it isn't just so, and that is what RUINS SWAYS.

If i had a time machine I would go back in time and call the exercise something other than "intense" but that was the name I picked. It wasn't because I ever intended you guys to do X% of intenseness or aim for a heart rate zone or anything like that. It is because I want you to do 60 minutes a day 6-7 days a week and that's pretty dang intense LOL. But your exertion does not need to be Olympic levels, it is fine to walk briskly if that is all you can manage. It just has to go 60 min a day and 6-7 days a week. That's all.

Never forget these words of wisdom from Bill Murray:
https://youtu.be/g3S_k1dRbXY

Lol!!!! Dying!!! So what you're saying is it just doesn't matter? Hahha ha!! For the love of God! #dead!


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I was thinking about this as well- I am not a cardio girl at all, and never have been. I'm like the tortoise in that race with the hare lol- I will get there eventually, but out of perseverance rather than energy expenditure. But chasing after two boys, playing an innocent game of soccer or chase with them occasionally, puts me out of the "couch potato" category. So I'm trying to figure out what really needs to happen, why we need to exercise, and if there's any way to maximize my time that I am able to dedicate to it. As I understand it, we are seeking muscle loss? If so, this article talks about what muscle builders mistakenly do that actually causes muscle loss. Most of it is already part of the LE diet plan, but I'm particularly curious about whether I will make what workouts I can squeeze in more effective if I time them for when I have an empty stomach (within reason, of course, I have no desire to pass out on the treadmill!)

10 Ways to Lose Muscle

Great read - sure speaks to our system, I too think I need to do my workouts earlier in the day; that makes so much sense. I did get a hrm (even though it doesn't matter lol) and i do kinda try to stay at the top end of "fat burn" which is really not hard! Not near as intense as running or pushing a stroller up hill (try me, this is how I pushed into "fitness mode" or cardio mode). I *think* that if we're maybe throwing ourselves into starvation mode and our fuel is being stored as fat it makes a touch of sense to try to burn "fat". More intense fitness burns carbs. (And too many carb will be stored as fat anyways)... So that's why I'm opting for slightly lower intensity (not killing myself).


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The prob. with exercising on a totally empty stomach is that people can't stick with it and end up going less intense or quitting sooner. We have to live in the real world here and not get so focused on optimizing everything that we end up setting goals that are unattainable. "She who reaches for the stars, often ends up falling flat on her face."

My thinking is, eat either before a workout, or after, not both, and be sure not to eat DURING!!

And just to reiterate, I BEG YOU GUYS please do not buy a heart rate monitor and aim for any particular heart rate. Hitme wants to do that - it's her perogative, I don't endorse the idea AT ALL and we don't even know what heart rate zone one would even aim for anyways. For all we know it may be better to be in cardio zone or burning carbs or whatever. PLEASE let's just do what is working for people instead of looking for the "magic bullet" that does not and will not ever exist.

Do mostly cardio exercise 60 min. a day or more, 6-7 days a week. That is what is working for people.

Ok I'm going to take your advice and leave the hrm out of it. I guess I was confused early on one what constitutes as cardio. If power walking pushing a stroller is good enough, then that is awesome.


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I find I can do the whole hour easily if I do something fun like dancing. I fed don't feel like I am over exerting but it's maybe too easy? I just did the hour and I'm feeling like I worked out. I'm sweaty, heart rate is up a little even still, and I feel it in my muscles/joints. Feels good :)


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There is no too easy. just do 60 min, 6-7 days a week, and don't worry about exertion level. People are getting girls just walking.

Love it


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