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**Shewa** · December 27, 2003, 06:04 PM

Pammie, I just read this and think I'll stop the Pilates for 2 weeks to see what happens. The only thing is that it says you need to watch your fat intake? Will it work for us on Atkins? I start right out at 3.5 mph, but guess I'll start slower and work my way up to the 4 mph. How long do you walk?

Thanks :laughing :laughing :laughing

**pammie** · December 27, 2003, 07:14 PM

well, the diet part of that article is not atkins...so I just kind of ignored that and read the exercise part.

personally I have not stopped my pilates, or weight training I still do them 3 times a week. I just changed all my cardio to walking.
I have been doing 6-7 km a day (about 4 miles) at a constant rate of about 3 miles an hour. The other day I upped it to 9km but I think it was a bit much it kind of hurt my ankles and had to take the next day off.

**Shewa** · December 28, 2003, 07:24 PM

Originally posted by pammie

well, the diet part of that article is not atkins...so I just kind of ignored that and read the exercise part.

personally I have not stopped my pilates, or weight training I still do them 3 times a week. I just changed all my cardio to walking.
I have been doing 6-7 km a day (about 4 miles) at a constant rate of about 3 miles an hour. The other day I upped it to 9km but I think it was a bit much it kind of hurt my ankles and had to take the next day off.

Thats great! I'll be so glad when I get to 4 miles. How long did it take you to get there? I am still just doing 22- 23 minutes at 4 mph. It's not as easy as I thought it would be. But I remind myself that I started out at 5 minutes on the treadmill, and that makes me happier. lol In 2 days I'll up it another 5 minutes until I get up to a hour a day. I really feel it in my shins, do you? By the way Pammie, what is a IPod? I saw somewhere you said you have one? Is it like headphones and tape player?

:laughing :laughing :laughing

**pammie** · December 28, 2003, 08:05 PM

wow! you walk fast! I cannot walk that fast, I think i am too uncoordinated because I get dizzy and feel like I am going to fall off the treadmill when I walk that fast.
I have been walking for 3 months now, and of course built up to the 4 miles.

ipod, ipod is basically computer memory, but you add in music from your computer to fill that memory, it comes in different sizes but the smallest I think holds like 3000 songs. It has no tapes, or cd's , md's..nothing to put in, so you don't have to worry about changing your tape while working out....there are no moving parts to jiggle or anything like that. It is great for working out with..(hahhaa I sound like I sell them!)

**mitscher** · December 30, 2003, 09:59 PM

Since I have been on a diet for 5 weeks, I also started using the treadmill to enhance my weight loss. I am 60 yrs old and when using the treadmill, I often get my pulse rate up to 145-150 without any effort. I have been doing this for about 5 weeks now. As of today, I was alarmed to find out that at my age my target range should be 105-125. When I tried to keep it at this level, it seemed to slow and I was only doing 1.8 mph on the treadmill. I feel more comfortable at the upper level, but I am told that I would not benefit from the aerobic exercise if I stay above my target zone. If anyone else uses a treadmill, I would like to know what your exercise routine is. Thanks.

**pammie** · December 30, 2003, 10:22 PM

the charts are for averages. of course there are many people who fall outside those averages. You want to increase your heart beat to 70% of your maximum...that is increaase from your resting heartbeat.

me for example, I have a rather fast heartbeat, faster than everage, always have..so I need to raise mine just a bit more than what the charts say to.

Now, if you are not sure, or you are feeling any pain or worried about it, do talk to your doctor about it.

**doghowlett** · January 1, 2004, 11:25 AM

Re: Fat Burning Exercise

Interesting article, especially about walking being better than running. However I don't trust anyone who so blatantly doesn't know how to spell "lose."

**shawnee** · January 7, 2004, 06:19 AM

I personally don't agree with a lot of stuff posted on that site especially the swimming part

I find the best way to lose & shape up is to cross train, changing up & doing different kinds of exercise on different days

Some aerobic & some anerobic too; any trainer will tell you mixing it up works the best of all

Walking is awesome & I think for overweight people reintroducing physical activity into their lives that swimming & walking are the two place to start, once you build some stamina & more energy from those then you branch out into other more strenous & impact type activities.

Pammie don't abandon your swimming if you have a place to do it, it will make you feel so energetic & powerful. I saw you are up to 800 metres now try to increase by 100 metres every two weeks & you'll hardly notice it & soon you'll be up to a mile before you even know it.

**pammie** · January 7, 2004, 06:44 AM

I don't swim regularly, mostly because it is just too cold and takes too long. Of course the pool is heated, but the dressing room is not and it is freezing to come out of the pool, then take the trouble to change blow my hair dry and head out into the cold..

but I am not saying I am abandoning swimming...I love to swim, I grew up on lake superior so have been swimming all my life. But I do find swimming in a pool boring. I think I probably could get up to 1k if I wasn't so bored.
the hotel I stayed at when I was in singapore had music piped into the water of the pool...that was cool, I wish my gym did that!

**kkat55** · January 7, 2004, 10:54 PM

Fitness Info

Here's some info my husband thought might be helpful for us:

There are many excellent sites for answers to fitness questions. One of the best is The American College of Sports Medicine (ACSM).

Here is their link to calculating your heart rate range:

Page not found - ACSM

http://www.acsm.org/pdf/Calculate.pdf

Here is another link for more of their brochures related to fitness:

Page not found - ACSM

http://www.acsm.org/health+fitness/brochures.htm

If you ever need a personal trainer, ONLY use one that has been certified by (ACSM).

You can use ProFinder to find an ACSM Professional Trainer (Just click on ProFinder):

Page not found - ACSM

http://www.acsm.org/certification/index.htm

Comment:
If you feel that exercise is too easy following your target heart rate range, don’t ever go above it without first seeing a doctor.

Be sure to print out the page (Calculate.PDF - first link above) and take it with you to the doctor filled out. Tell him where you got it and how you feel. Probably going to a Sports Medicine related doctor would yield the best results.

Hope this helps.

Matt Wyatt
Exercise Physiologist

**mitscher** · January 8, 2004, 05:25 PM

Thanks very much for this very helpful information. I have printed out the appropriate pages and will follow them as directed. Again, this was very helpful.

**kkat55** · January 8, 2004, 09:39 PM

Fitness Info

I'm glad you liked it.

I know I go to my husband with a lot of questions. He's helping me with my strength training too.

His name is Matt and if you ever have any questions, you can reach him through me.

**BODYFAT** · February 4, 2004, 04:47 PM

answers

I read the articles on fitness and i hate people that do not tell all the truth, the whole truth ...just a little truth, to get you hooked then sell you something.

First of all, i must answer to mitscher's post...

hey....good on you at your age, WONDERFUL !!!!
it means you are fitter than you thought, carry on at 140 -150 you will burn more calories in lesser time...
Walking at slow paces does not raise your growth hormone nor does it raise your metabolic rate as much as if you combine a little running into the walk. At your age, the only time you will secrete GH is when you run.

I say ..walk then run ...walk and run...use different inclines, you can't go wrong !!!

Now let's tear that article apart...the thing that really pissed me off massively, was the fact that they said that carbs turn to fat and protein doesn't.

If you respect carbs quantitatively and consume the right carbs qualitatively at the correct moment of the day, CARBS will not turn into fat.

If you eat the bad carbs "LIKE WE USED TO", that are high on the glycemic index and you eat too much of them LIKE WE USED TO, yes! carbs will make us fat.

If you take too much protein , and we are at risk of this doing atkins, the protein will also be stored as fat.

The stupid article may lead the inexperienced person to load up on protein shakes, and not lose weight.

Also ..they say walking is better than running...let's talk about this.

Granted that we all must start walking before we can run. Some of us may not be able to run because of our weakened condition or other... injury etc etc..

It has been proven, over and over again that the best fat burning zone ever is at 60-80% of you max HR.

Granted that the first month or two of aerobic exercise you may achieve that HR by walking quickly.

After a period of time you lose bodyfat, and you do your earobics on a weekly basis, you will become fitter and fitter.

What made you pant at 120 heart rate when you started, now takes 135 heart rate to get you panting... for example.

I could walk till the cows came home at a 15 % incline and i still would not achieve 160 HR which is 80% of my MAX HR.

Also something else i want to mention...
If i asked you would you rather earn 10 dollars in 40 minutes or 10 dollars in 20 minutes? you would want the 20 minute job right ?

By adding a few jogs or occasional sprints in your work-out routines, you are achieving the same calorie expenditure in lesser time.

Running is beneficial to your cardiovascular fitness level also...by raising your HR over the LOW FAT BURNING ZONE these experts suggest by simply walking, you are becoming fitter in less time.

Walking does not influence secretion of growth hormone....occasional sprints or prolonged jogging do.

Walking has no afterburn effect....running or occasional sprinting will elevate your metabolic rate to a degree whereby you continue to burn calories after your workout.

They came out with this "walk slowly to burn fat thing" cos they know that most of us are lazy bastards !!!!
EASY SELLS ....
You probably would not have purchased a treadmill in the first place had they told you YOU MUST RUN at 80% of your max heart rate...most of us were sedentary people anyways.

Don't believe all this nonsense... ....if God has given you the legs and lungs and you are fit enough for the occasional sprint....go for it !

Also.... if you keep walking at the same pace for a few weeks chances are you will stall ...

**Christina** · February 4, 2004, 05:08 PM

I'm not sure what I should be reading, I closed the screen about diet pills, but I scrolled down the main page, and it had a bunch of diet, including Atkins and it said it's not a very smart diet?! (because it's not a diet? It's a way of eating? *said in the most sarcastic way possible*

lol anyway, can someone please tell me what I should be reading?

Thanks

Christina :wolfie