[Search for users] [Overall Top Noters] [List of all Conferences] [Download this site]

Conference rocks::weight_control

Title: Weight Loss and Maintenance
Notice:**PLEASE** enter notes in mixed case (CAPS ARE SHOUTING)!
Moderator:ASICS::LESLIE
Created:Tue Jul 10 1990
Last Modified:Tue Jun 03 1997
Last Successful Update:Fri Jun 06 1997
Number of topics:933
Total number of notes:9931

778.0. "Diet/Exercise balance" by SOLVIT::TRUBACZ () Thu Jan 07 1993 22:23

    I placed this in Aerobics and thought I'd ask your expert opinions as
    well.
    
    I am on the Jenny Craig Weight Loss program, now I would like a
    balanced exercise program.  I do the following but not always with
    moderation or consistency and at times over do to more muscle or
    boredom.
    
    Fitness Walk, Nordic Track, Weights, Run, Stationary Bike, Bike,
    Trampoline, nautilus, aerobics, some stairs, how does one take this
    activity and make it work with the diet program
    
    Suggestions.
    
    Pauline
T.RTitleUserPersonal
Name		DateLines
778.1set upper and lower limits to keep yourself saneUHUH::D_CARROLLa woman full of fireThu Jan 07 1993 23:5124
    Well, my general approach is to do something aerobic for 1/2 hour three
    times a week (as recommended by various nat'l agencies) to burn
    calories and increase my metabolism, and do strengthening and toning
    exercises (Nautilus, sit-ups, etc) 2 or 3 times a week to improve my
    body and also more muscle means more calories burnt per day.  When I do
    that, I maintain my weight and stay in reasonable shape, but I am not
    trying to lose weight and I am by no means an athelete.
    
    I don't think it matters *what* sort of aerobic activity you do as long
    as it get's your heart rate within the recommended range (70-85% of
    (220 - your age)) and doesn't hurt you...NordicTrac, stairmaster,
    lifecycle, running, speed walking, whatever.  If you have specific
    areas of your body you want to tone, then focus on those exercises.  (I
    would like to firm up my butt and thighs, so I do Stairmaster and Step
    aerobics.)
    
    I find the way for me to keep it in balance is to come up with a
    schedule, with minimums (to keep me from being a slug) and maximums (to
    keep me from being compulsive.)  My current schedule is aerobic
    exercise three times a week (two if I have a good excuse, four if I
    have time), nautilus one to three times a week, and over the weekend I
    have to get out and do *something* (even if just a brisk walk).
    
    D!
778.2HDLITE::ZARLENGAMichael Zarlenga, Alpha P/PEGFri Jan 08 1993 20:2311
    re:.0
    
    That mix of activity sounds just fine.
    
    How do you make it work?  Start with lots of low intensity exercise
    (like walking) and just a little moderate intensity (low-impact, low-
    intensity aerobics, fast walking) and, as you get into shape, tailor
    off on the lower intensity things and replace them with higher inten-
    sity exercise like running/jogging or aerobics or speed walking.
    
    Start slowly, be consistent, plan ahead.
778.3Variety...SPESHR::MAHONThu Jan 21 1993 00:019
    I get bored very easily so I have a variety of things going at the
    same time to motivate me.  I start with stretching exercises and
    some abs, then I use my cross country ski machine for 15 minutes,
    then I do bum and butt exercise, back to the ski machine, then more
    abs.  Every other day I do an exercise tape (I'm particularly fond
    of that frenchman on ESPN) then workout with weights and work calves.
    
    Good luck.  
    B