how often should i alternate workouts?

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dananon

New member
My boyfriend and I are both very, very overweight. It seems like we've both enabled the others over-eating. We're now dedicated to sticking to a healthy diet and exercising regularly. Since I'm really not comfortable going to a gym and working out in public yet we're sticking to walking the dogs and doing exercise tapes.

I'm just wondering how often we should be switching our workouts? We've got a few of the "biggest loser" and "jillian michaels" dvd's. Is it best to do the same one everyday or alternate or what? Any advice would be very much appreciated! Thanks! :)
 
Hi Dananon,

I'm overweight, too, and I don't like going to the gym. But what I have found is that in order to get rid of excess fat, which is where my unwanted weight hangs, is to do fat-burning exercises.

And the great thing is that the usual gym exercises (treadmill, rowing, getting out of breath and all that) will not be of any benefit in losing weight. To burn away the fat it's best to do fat-burning exercises, like going on long walks. In fact, I've been told that walking a lot will, over time, get rid of loads of excess fat, especially around my hips and thighs.

I've only just begun to do this.

I think these 'long' in terms of time exercises are called anaerobic exercises, because they don't need oxygen in the blood for quick energy release. Without the oxygen, body fats get used up instead of carbohydrates.

I don't know what's on those tape exercises of yours, but if they get you out of breath I think you should stop them and instead go for long walks with your dogs.

Hope this helps a bit.

JaniceP
 
What Janice said is absolutely not correct. Getting your heart rate up to any higher than normal level will cause calories to burn, which will in turn cause fat loss. You also can lose a bunch of weight lifting weights and doing weight baring exercises. Both have worked for me. Janice is getting at the idea that when doing walking and other low heart rate exercises, you burn the fat right then and there for fuel, whereas if you go to a higher aerobic level you burn glycogen in the muscles to keep going, so that later your body will need to burn fat since you used up all your energy in the muscles. So it really is a debate about what burns more fat, but no one believes that you dont enhance weight loss doing any kind of exercise, whether out of breath or simply an elevated breath. Just to confuse things even more, many many studies have shown doing high impact intensity intervals burns the most fat.

Pretty much at the start of weight loss when you have a lot to lose and are unconditioned, any kind of exercise will work to lose weight. You can do the same tapes or change them up, it probably doesn't matter at first and sometimes its nice to be able to master something so that you actually can work harder. The short answer is: do whatever keeps you and your BF interested and committed to working out.
 
Interesting topic to read

Interesting topic to read

Here is my thoughts

The GYM is the best place to MEET people just like you/us. The rate for success is totally improved by surrounding yourself with people seeking alike things.... I weighed 312 pounds and took my butt to the GYM and DID NOT care what anyone thought! It all about YOU! It has to be! It's all a mind set... When you start losing your weight and making friends, the support and attention you will get is "PRICELESS" you will become addicted to the gym... It's the same as when you start losing weight and your stomach gets smaller... you wont be able to eat as much! YOUR SOLD! YOUR ADDICTED!

People, Join A GYM, Make friends in the GYM, Workout with them, Set goals With Them.... Start your own Biggest Loser Challenge at the Gym.... You are worth it....if you personally want to talk more to me you can email me anytime at weightbusters2006@yahoo.com
Remember " IT ALL STARTS IN YOUR MIND"

Have a great week
Hawgdaddy 2009
Kickin It Up And Drivin It Home
 
here's an option. its what I tend to do.

I alternate every few weeks, I change up my bench from dumbells to barbells and pushups, Ill switch between using free weights and a machine. also on my cardio i switch it up daily, Ill use and elliptical one day, a bike the next and run and so on. ive heard the interval training is best. Its a killer, I do it twice a week but i use different types everytime. Its best to keep your body guessing from my experience.

hope that kinda helps :)
 
JaniceP said:
Hi Dananon,

I'm overweight, too, and I don't like going to the gym. But what I have found is that in order to get rid of excess fat, which is where my unwanted weight hangs, is to do fat-burning exercises.

And the great thing is that the usual gym exercises (treadmill, rowing, getting out of breath and all that) will not be of any benefit in losing weight. To burn away the fat it's best to do fat-burning exercises, like going on long walks. In fact, I've been told that walking a lot will, over time, get rid of loads of excess fat, especially around my hips and thighs.

I've only just begun to do this.

I think these 'long' in terms of time exercises are called anaerobic exercises, because they don't need oxygen in the blood for quick energy release. Without the oxygen, body fats get used up instead of carbohydrates.

I don't know what's on those tape exercises of yours, but if they get you out of breath I think you should stop them and instead go for long walks with your dogs.

Hope this helps a bit.

JaniceP
Click to expand...

Janice, I'm sorry, but I think a lot of this is incorrect information. Not calling you out, but I think the correct information is important. Please take a look at the sticky at the top of the board called "Aerobic 101". I'm going to post a brief excerpt from that thread here

Increasing intensity is #1 importance for fat loss AND health. If you are doing cardio while reading a book then close the book and get to work!

Depending on your level of health and experiance will depend on how long and intense your workouts will be, but I assure you that you can work you way up very easy to higher and newer levels.

Remember this, aerobic training, no matter what form is good for you. Start out simple, do what you can, and progress as needed.
Click to expand...

Increasing intensity, sweating and heavy breathing is indeed a great way to burn fat and lose weight. Nothing wrong at all with walking, that's not what I'm saying.

Here's another brief excerpt from that thread:

a brisk walk can be fine as a rest day
Click to expand...

I think you're confused as to what is aerobic and what is anaerobic.
 
JaniceP said:
Not the fat. Sorry. See my other post.

Janice
Click to expand...

Oh yes, the fat certainly is what is burned. It may burn the fat later on, after the work-out, but rest assured, you will burn fat when you do high intensity exercise. It is simply absurd to say that you dont burn fat when you breathe too hard. Totally a ludicrous concept. That is how athletes stay slim, despite eating more than the average person. That is how the chubbies on Biggest Loser drop so much weight. You do notice them breathing heavy, right? And they aren't dropping 15 lbs in a week just off of calorie restriction.
 
Rock on brother!


mikez0rr said:
here's an option. Its what i tend to do.

I alternate every few weeks, i change up my bench from dumbells to barbells and pushups, ill switch between using free weights and a machine. Also on my cardio i switch it up daily, ill use and elliptical one day, a bike the next and run and so on. Ive heard the interval training is best. Its a killer, i do it twice a week but i use different types everytime. Its best to keep your body guessing from my experience.

Hope that kinda helps :)
Click to expand...
 
Amen!

Kick it up and burn some calories and rid the fat! Work hard! Get strong! Look great!...... Everything great comes from hard work!
Rock on!


nolarob said:
janice, i'm sorry, but i think a lot of this is incorrect information. Not calling you out, but i think the correct information is important. Please take a look at the sticky at the top of the board called "aerobic 101". I'm going to post a brief excerpt from that thread here



increasing intensity, sweating and heavy breathing is indeed a great way to burn fat and lose weight. Nothing wrong at all with walking, that's not what i'm saying.

Here's another brief excerpt from that thread:



I think you're confused as to what is aerobic and what is anaerobic.
Click to expand...
 
In general, low intensity exercises work your heart rate at around 60 percent of your maximum heart rate. A high intensity exercise works your heart rate at around 75 percent or more of your maximum heart rate.
 
Should You Do A High Intensity Workout?

There is no valid reason that a healthy person should maintain a low intensity exercise regimen unless they simply aren’t really interested in seeing real results. A low intensity workout, defined as exercises during which your heart rate is around 60% of its maximum rate, are fairly inefficient for anything other than very slow and gradual weight loss. They won’t help you boost your metabolism, they won’t aid significantly in building muscle mass, and they don’t do much for strength and endurance.

A high intensity workout, which is defined as exercises which push your heart rate up to 75% of its maximum or more, is infinitely better for nearly every aspect of your overall health.

You can determine your maximum heart rate by taking your current age away from 220. So, for example, if you’re 50 at the moment, then your maximum heart rate is 170 beats per minute. Don’t let the term “maximum heart rate” fool or scare you. You aren’t going to damage your heart if you go up to or over this heart rate.
 
Low-Intensity Exercise: Defined as working at a heart rate of about 60% to 65% of your maximum heart rate (which is equal to 220 - your age = maximum heart rate, thus if you are 20 years old, 220 - 20 = 200 max HR).

High-Intensity Exercise: Defined as working at about 75 to 85% or more of your maximum heart rate.
 
you say you and your boyfriend are really overweight, so going from zero exercise to ANY sort of exercise is going to burn calories, probably regardless of whether you change your diet at this point or not. since you're dieting too, it will speed up the process.

i think your workout dvd's and walking are a great way to exercise, since you don't feel comfortable going to the gym at this point...at least you're excercising!! i don't think it really matters if you alternate workouts, but if you continue to do the same one over and over you might get used to it and it won't be a challenge anymore or you might get bored and not wanna do it anymore, so you might want to switch it up in case of those aspects. and keep walking!! it's good exercise. if you walk the same way everyday, switch it up. don't walk at the track everyday, but try around the neighborhood or somewhere with some hills so it's more of a challenge...then at some point you can build up to running!

i hope you work up the courage and motivation to get to the gym. there's tons of great equipment there and people to show you how to use it. and some gyms have classes, like bootcamp, yoga, kickboxing, spinning, which are different and fun ways to work out and meet friends, who can also help motivate you!

good luck on your weight loss journey and keep up the good work :)
let us know how everything's going.
 
I agree with what Blancita and Shep stated.

Don't worry about variables that matter very little to your goal of losing weight. For instance, alternation of workouts isn't of importance at this stage in the game. Do what keeps you consistent and as happy as possible.

The idea right now is to expend a healthy dose of calories and keep your eating/satiety under control.
 
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