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The daily excercise requirement?

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The daily excercise requirement?

Postby BigM » Wed Nov 30, 2005 12:09 am

I was just wandering what is the recommended daily excercise requirement on a daily basis? I'v had some people tell me that consistency is better than over exerting yourself so i'm assuming a very intense workout isnt very healthy in the long run. Recently i'v been doing 2 hour walks on a daily basis (approx. 5km), is this enough or should i put in more?
BigM
 

Postby Dolly » Wed Nov 30, 2005 7:40 am

I personally feel 30 minutes of exercise per day is plenty, even though many people do more.

Cardiovascular training: aerobic, 3-5 days per week.
Strength training: 2-3 days per week.

Cardiovascular training
Dance
Elliptical trainers
Bicycling
Jump rope
Fast walking
Swimming
Rowing
Running
Jogging
Stepper
Stationary Bike
Team sports

Strength training
Barbell
Dumbbells
Cable Machine
Gym Machine
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Location: Perth, WA

Welcome aboard

Postby Ed » Wed Nov 30, 2005 9:01 am

Hi BigM welcome aboard.

How much and what type of exercise we do should depend upon things like our goal, how much time we have available, our current level of fitness, etc.

Consistency over the long haul is generally better than intensity for losing weight, but consistency and intensity are relative terms.

Intense exercise is more efficient than less intense exercise which means it burns more kilojoules or calories per minute.

However very intense exercise may not be appropriate for us if we don't have a solid fitness base to begin with which has been built up over time with more moderate exercise.

The keys for exercising for weight loss are slow and steady progression (increasing the intensity over time), mixing aerobic training with strength training (bigger muscles burn more energy) and consistency.

It also helps to track your kilojoules consumed and burned.

To help you further you might want to read the following articles and visit the following pages:

http://www.weightloss.com.au/articles/e ... anning.htm

http://www.weightloss.com.au/articles/e ... stakes.htm

http://www.weightloss.com.au/articles/e ... to-run.htm

http://www.weightloss.com.au/articles/e ... t-loss.htm

http://www.weightloss.com.au/articles/h ... ercise.htm

http://www.weightloss.com.au/weight-los ... charts.htm

http://www.weightloss.com.au/articles/e ... nitors.htm

http://www.weightloss.com.au/weight-los ... ulator.htm

http://www.weightloss.com.au/weight-los ... ulator.htm

Good luck!!!!

Ed :D
Ed
 

Postby BigM » Wed Nov 30, 2005 9:33 am

Thanks for those tips Dolly and links Ed, i'll read through them find the ones that seem beneficial :).
BigM
 

Postby linda » Sat Dec 03, 2005 6:53 pm

BigM is it possible for you to go to the gym? That way when you have your assessment they will work out a program for you to achieve the results that you want.
linda
 

This article is just what you are looking for

Postby Ed » Mon Dec 05, 2005 3:39 pm

Big M,

Here is a link to an article that answers your question about "How much exercise?"

http://www.weightloss.com.au/articles/e ... ercise.htm

Hope you like it!

Ed. :D
Ed
 

Postby Dolly » Mon Dec 05, 2005 4:13 pm

Ed, as always you are brilliant!
I've searched the internet so many times for specifics to that actual question, the closest I've got in the past was a calculator to work it out myself, but this article is worthy of saving to favorites.

Thank you so much for answering BigM's question and in turn helping us all out. Thank you BigM for asking that question too.
Now I can see clearly I have to make a new game plan, it also explains why I've been losing next to nothing and gaining in an instant over all these years.

Cheers
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Location: Perth, WA

Postby BigM » Wed Dec 07, 2005 12:12 am

thanks Ed for that lengthly and informative guide, it really allowed me to see various effects in the type of excercise i'm currently doing.
BigM
 

Postby dragonfly » Tue Dec 20, 2005 11:49 pm

wow thats great!!!!

so I need to do LOTS of exercise. I guess the more the better hey!!
karin
mum of 5
loosing by eating low fat, natural, organic and fresh

heaviest weight: 189kg
goal weight: 89kg
currently: 143.5kg
TOTAL LOST: 45.5kg
dragonfly
 
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Joined: Tue Dec 20, 2005 10:40 pm

Postby BigM » Wed Dec 21, 2005 1:10 am

Well true lots of exercises will help, but it's better to not overstrain yourself. Consistency is better than overwhelming, doing gradual increase in exercise is better than peaking straight away. A few days ago i did some weights lifting and felt really strained and sore, which in turn slowed my normal exercise routine down quite alot.
BigM
 

Postby dragonfly » Wed Dec 21, 2005 12:02 pm

thats true big M. I also wonder if I do too much then I wont have anything to improve on, kwim?

I guess doing what you can do comfortably, then adding 2-3 minutes onto that to *push* your own limits.
karin
mum of 5
loosing by eating low fat, natural, organic and fresh

heaviest weight: 189kg
goal weight: 89kg
currently: 143.5kg
TOTAL LOST: 45.5kg
dragonfly
 
Posts: 321
Joined: Tue Dec 20, 2005 10:40 pm

Postby BigM » Thu Dec 22, 2005 12:00 am

2-3 minutes isn't really adding much momentum but its a good start. When you begin your first exercise period, just do it until you become tired.. and the next day try and do the same ammount of distance or time... eventually you won't be as tired as when you have started since your body will be much fitter, and once you feel ready begin to add distance or time.
BigM
 


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