Too much exercise?

M

Mell87

0
70KG/19 yearsold/5foot 5inch tall/I do this every day. I'm on weight watches 22 points per day program (I don't know exactly how much calories that is, but it's what it recommends for my age/height/weight) My goal is too lose body fat percentage.

I have invented my own type of "stairs exercise" that I do when I wake up after breakfast, it runs for 46minutes. Note that there is 16 steps on the stair case.

First 6 minutes (Step ups)- Right leg first
40min mark (Run up stairs 5 times)
Continue Step ups - Left leg first
35min mark (Run up stairs 5 times)
Continue Step ups - Right leg first
30min mark (Run up stairs 5 times)
Continue Step ups - Left leg first
25min mark (Run up stairs 5 times)
Continue Step ups - Right leg first
20min mark (Run up stairs 5 times)
Continue Step ups - Left leg first
15min mark (Run up stairs 5 times)
Continue Step ups Right leg first
10min mark (run up stairs 5 times)
Continue Step ups - Left leg first
5min mark (run up stairs 5 times)
Continue Step ups - Right leg first
0min mark (run up stairs 5 times) - Finished.


At my lunch break I go for a 1 hour walk


When I get home I get on my exercise bike for 45minutes basically doing the same thing, few minutes intense, few minutes slower etc.


Am I doing TOO much? If I am which one of these should I stop doing. I enjoy doing my step up program and my exercise bike routine, so I'd take away the 1 hour walk if it was up to me. So if anyone has any experience could you please give me some info on which one I should stop and why.
 
i'm kinda new to this, but i've been wearing a heart rate monitor for about 3 weeks doing various activities. these are my observations on the activities you're doing:

walking (even briskly) on a flat surface i could not get my heartrate above ~65%, regardless of walking time length. however, if on a treadmill set to max incline at a medium to brisk walk it's easy to attain 80%+ of max heart rate.

cycling, unless you have some resistance (stiff pedaling or a big hill) is also hard to get and keep above 80%, i notice i'm usually in the 70-75% range.

stairs. easy to get into the 85% range, and easy to keep it there. (on a stairmaster at least) the only concern i'd have is if you're using the stairs at home your heart rate will drop down while you're going back down the stairs.

i think any exercise is good, but you want to try to get and keep your heartrate up. if it's not above 80% IMO it's not going to do much for fat loss.

--matt
 
My heart rate only goes really high on the stairs exercise and on the exercise bike, my heart rate stays the same basically the entire time on the 1 hour walk...does that mean the 1hour walk at my lunch break isn't needed? If me dropping my 1hour walk during the day will have little-no effect on my future body fat percentage loss, then I'd rather spend that 1hour during the day relaxing with work mates instead of walking through the city for an hour.

About what you said about the heart rate going down when Im running back down the stairs, it doesn't actually, my entire body weight is on my legs and im going down pretty fast, after doing it so much - continuously , going down the stairs is almost the same as going up.
 
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First, at 70kg (154 pounds) you really do NOT need to loose weight. You may need to loose FAT. The best way to loose fat is to do whole body resistance (weight) training, NOT lots of long slow cardio. The best cardio for fat reduction is HIIT, which only needs to be performed 2-3 times a week for optimum fat loss. Too much long slow cardio actually reduces lean body mass (everything except fat: muscle, bone, organs, conenctive tissue, water...) and promote the release of cortisone, a hormone which signals your body to store fat.

Read the weightlifting stickies to get a background on resistance training. There are excellent articles there on how to get started.
 
Don't eat breakfast in the morning before you do cardio. Any food you eat immediately puts you in the absorptive state where your body releases insulin and other hormones that promote anabolic reactions (storage of glucose as glycogen in liver and muscles). If you exercise in the morning before you eat you will burn fat, if you eat, you'll burn the carbohydrates you've just ingested, plus you'll feel sluggish as it takes your body about 4 hours to digest a regular size meal.

Also don't eat high carb meals at night, if you don't use the energy any excess glucose gets stored as fat, try to eat your carbs earlier in the day when you're active. To burn body fat it would also be supplemental to start a weight training regime, you may not lose weight right away but you will gain muscle (which weighs more than fat) which increases your basal metabolic rate.
 
iliana6186 said:
Don't eat breakfast in the morning before you do cardio. Any food you eat immediately puts you in the absorptive state where your body releases insulin and other hormones that promote anabolic reactions (storage of glucose as glycogen in liver and muscles). If you exercise in the morning before you eat you will burn fat, if you eat, you'll burn the carbohydrates you've just ingested, plus you'll feel sluggish as it takes your body about 4 hours to digest a regular size meal.

Also don't eat high carb meals at night, if you don't use the energy any excess glucose gets stored as fat, try to eat your carbs earlier in the day when you're active. To burn body fat it would also be supplemental to start a weight training regime, you may not lose weight right away but you will gain muscle (which weighs more than fat) which increases your basal metabolic rate.
Click to expand...

There is a lot about this post that bothers me, in short though Fasted Cardio is not for everyone, some of your "facts" are wrong, muscle does not weight more than fat and carbs don't make you fat excess calories do.

To the original poster...

Dswithers has got you covered.
 
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