What is a good goal? - ThinnerTimes

Shauna · 02-07-2007, 10:28 PM

Hi, I know that this will probably sound like one of those really dumb questions, and a lot of people may say, 'Do what you can', but … I am a lazy cow who can come up with a million excuses as to why I don't want to exercise, and I'll still be sitting on my butt.

So, I bought an exercise bike over the weekend, and it has the movable handles to work your arms. Last night with a lower of the medium range tension settings, I completed four miles in ten minutes, and I was able to get my heart rate up and felt slightly sweaty. Since I felt more of a workout in my arms and back, I seriously think that I need to increase the tension tonight.

My questions are, what is a good goal, as for the number of miles to bike each day, or should I focus more on the amount of time spent? Also, I guess that the tension settings should be taken into consideration, as well as the speed?

Any suggestions would be appreciated. Thanks!

LindseyC · 02-07-2007, 10:44 PM

Quote:

Originally Posted by Shauna

Hi, I know that this will probably sound like one of those really dumb questions, and a lot of people may say, 'Do what you can', but … I am a lazy cow who can come up with a million excuses as to why I don't want to exercise, and I'll still be sitting on my butt.

So, I bought an exercise bike over the weekend, and it has the movable handles to work your arms. Last night with a lower of the medium range tension settings, I completed four miles in ten minutes, and I was able to get my heart rate up and felt slightly sweaty. Since I felt more of a workout in my arms and back, I seriously think that I need to increase the tension tonight.

My questions are, what is a good goal, as for the number of miles to bike each day, or should I focus more on the amount of time spent? Also, I guess that the tension settings should be taken into consideration, as well as the speed?

Any suggestions would be appreciated. Thanks!

I usually bike about 15-17 miles in 30 minutes.. Then I go and work out my arms.. Lord knows I need that! But work on it slowly. I like having a high resistance because it really works the legs and I personally think that it feels great to stretch all of those muscles. Just remember to take it slow! You'll get there!

bridgetgirl · 02-08-2007, 07:46 AM

experts say at least 20 mins a day is key! Good luck!

Bella · 02-08-2007, 09:48 AM

I know you hate to exercise but (hate to say this) I'll bet you'll hate the loose skin problem even worse.

Ask some of the members here.

It's VERY important to TONE and really work your muscles on a regular basis.

I know people with the loose skin issue and though they are small - they feel bad because they can't be naked or semi-nude without feeling very uncomfortable. Once you skin gets in this condition - all you can do is PS but then you have the scars and sometimes it leads to more PS and so on.

Not trying to scare you.

I think you need to step up your game if you want a good result in the end.

rivercanyon · 02-08-2007, 10:08 AM

Exercise is a very important part of weight loss. In addition to toning the loose skin the cardiovascular benefits are very important.

I would increase your tension and then start out at about 20 minutes. You can always increase that time by 5 minutes every week or two. That should give you a pretty good work out. It is also helpful to change exercises periodically so that it gives your body a wake up call. You can fall into a plateau doing the same exercise all the time.

bridgetgirl · 02-08-2007, 02:16 PM

No amount of exercise will eliminate lose skin, it either happens or it doesnt.

Gina in NY · 02-08-2007, 02:22 PM

Start off trying to get to 30 minutes a day. The real thing is to get your heart rate up to your "target zone" - that is 65% of maximum for fat burning. For me that is around 116-126ish. I have a heart monitor, but you can just take your pulse every 5 minutes until you're used to what if feels like. Sweating is good!

electrichoney · 02-08-2007, 02:36 PM

Quote:

Originally Posted by Gina in NY

Start off trying to get to 30 minutes a day. The real thing is to get your heart rate up to your "target zone" - that is 65% of maximum for fat burning. For me that is around 116-126ish. I have a heart monitor, but you can just take your pulse every 5 minutes until you're used to what if feels like. Sweating is good!

I'll echo what Gina says. Years ago when I was into working out, I read that when doing aerobic exercise, you should slowly get your heart rate up to your target zone over the course of 6 minutes, and any time you spend in the zone after 6 minutes you are burning fat. Gina, does that sound familiar to you?

Gina in NY · 02-08-2007, 05:35 PM

Quote:

Originally Posted by electrichoney

I'll echo what Gina says. Years ago when I was into working out, I read that when doing aerobic exercise, you should slowly get your heart rate up to your target zone over the course of 6 minutes, and any time you spend in the zone after 6 minutes you are burning fat. Gina, does that sound familiar to you?

Something like that - my surgeon and trainer both said do at least 30 minutes. (It may be the only thing they agree on, but I'll take it) American heart association says at least 20, so that is the range.

But work your way up to it if you need to!

LisaM · 02-09-2007, 04:39 AM

We teach our clients to stay within the 50 to 75% range for the majority of their aerobic exercise time in order to most effectively burn fat. You can over-exercise if you keep your heart rate in the 85% to 100% range through the majority of your exercise, and your body will begin burning sugar instead of burning fat. According to some resources, anyway (you can always find someone who says something different in the exercise field). Below is the American Heart Association's approach, and their heart rate table by age.

Lisa

From AHA:

If you participate in more-vigorous activities like brisk walking and jogging, the "conversational pace" approach may not work. Then try using the target heart rate. It works for many people, and it's a good way for health professionals to monitor your progress.

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.

Age Target HR Zone 50–85 %
20 years 100–170 beats per minute
25 years 98–166 beats per minute
30 years 95–162 beats per minute
35 years 93–157 beats per minute
40 years 90–153 beats per minute
45 years 88–149 beats per minute
50 years 85–145 beats per minute
55 years 83–140 beats per minute
60 years 80–136 beats per minute
65 years 78–132 beats per minute
70 years 75–128 beats per minute

Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.

Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.

How should I pace myself?

When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.