Is 2 hours/day cardio too much? 1500 calories?. here’s the deal:
I’m 45 years old, female, 5’8″ and 255 pounds. Former heavy exerciser who jogged, hiked 14ers, lifted weights – until about 8 years ago.
Gained 60 pounds in 2001 due to Hashimoto’s thyroiditis (low thyroid) and I’m now on 200 micrograms of Synthroid daily. Gained another 20 taking antidepressants, then packed on another 20 from total sloth and exercise despair.
Started getting fit right after Halloween, when some digital photos scared the absolute crap out of me.
I have been slowly introducing changes – water and diet drinks, no alcohol or soda, 50% of my plate is fruits and veggies, cutting out fast food – and have lost 5 pounds.
I’m really excited to be back in the gym again, and plan to burn 1,000 calories a day, seven days a week, either cycling/spinning, walking slowly (3.3-3.5 mph) on a treadmill or on the elliptical.
Today, for example, I did 45 minutes on the treadmill, 45 minutes on the elliptical, and 30 minutes on a rower. Total time: 120 minutes of cardio, 1,080 calories burned.
I am shooting to lose 2-3 pounds a week, maybe a bit more if I can convert to totally eating ‘clean’. Am I unrealistic? Heading for injury? I stretch and warm up, then cool down religiously, and keep my heart rate at about 120 all two hours.
Advice? Thoughts? Good jokes to tell? I’m eagerly waiting…
IMHO. That is too much cardio – start strength training right away for one simple reason: muscle burns calories all day while cardio only has a very short afterburn. Overuse injury might be another concern.
I honestly wouldn’t worry too much about how many lbs you lose per week or how many calories you burn on those machines (notoriously inaccurate anyways) – just keep going with your healthy habits.
Did you get a full checkup and let your DR know that you’re starting this?
Have a dr appt in February (!!!). that’s the earliest I can see my internist, who is totally booked for months in advance for stuff like that.
I got a full physical in Feb 2009, with full blood work (surprisingly good, 156 bad cholesterol, 43 good, low triglycerides) and have low blood pressure (110/70) so I think I’ll be OK.
I’m not doing full bust-my-butt cardio, just staying in and around 120-130 heart rate. I fell comfortable doing it, not out of breath or sore afterwards – is 2 hours really too much for me at this pace?
Basically, I’m getting about 6-7 miles in on the treadmill/elliptical/rower combo, and I’m mixing it up so I don’t get stressed in one are.
If I may…. I agree with missnb that you should add some strength training.
About the cardio, I think quality is just as important as quality.
I don’t think you should do full bust butt cardio, but you should feel it a leeeeetle bit. It should be hard to carry a conversation. You should feel a bit hot on the back of your neck. Some sweat building up on your wrists. Don’t over do it, but push yourself a bit. I don’t want you to feel winded, sick or in pain afterwards, that would be too much. See where you are now, and work up.
Of course, check with your doctor and only do what is comfortable for you.
I think 30-40 minutes of cardio in that “zone” would be more beneficial.
Oh poo. “quality is just as important as quantity”
And to add, whatever you do, make sure it is sustainable.
Is two hours cardio something to do forever? You don’t want to feel deprived eventually and give up.
For what it’s worth. I lost about 30 pounds over the course of 10 months. I only worked out 3x a week. Minimmal, even in my book. It took longer, but I still got there.
I still work out 3x a week. It’s something I can handle.
2 hours a day is not too much IF.
I keep trying new things. every workout, I am adding/subtracting something new – today I took a 45 minute treadmill class that had some interesting things and a good instructor.
And, yeah, I do need to focus on the “eating clean” stuff. I remember 10 years ago, when I was eating all healthy food, five times a day, and I felt stuffed all day long!!
Someone told me that weight loss is 80% diet, 20% exercise. Don’t know if that is true, but if it is, I need to really be careful on the diet end so I don’t blow it there.
Posted below….. As I said there, I think 5 or even 6 days per week of exercise will have better results than 7 days. Your body needs to take a break, rebuild, and recover.
Does anyone (k-dingo?) have any good links on the optimal amount and kinds of exercise? I would love to see that as well, actually.
Also agree with missnb that if you’re burning that much you should make sure you’re eating enough of the right kinds of calories.
Love the commitment!