ARE YOU REALLY BURNING CALORIES?
If you’re trying to get fit or stay fit you need to get your heart rate amped. How do you do this?? Hmmm…here’s a clue: DON’T WALK SLOWLY!
You’re not going to get that ticker of yours working harder if you’re just strolling. Strolling is for enjoying the wonderful outdoors, chatting with your neighbor, or letting your dog smell every last hydrant. But not getting your heart and body into shape. That takes an effort.
Walk fast. You heard me! MOVE IT, SISTER! Get from point A to point B in a fast motion. I park far away from the store ( don’t want my car dinged) and hoof it into the store. I do not amble. Strolling is for sissies and sissies die young! (No scientific data on that).
Pick up the pace!
IT’S ALL ABOUT THE NUMBERS
So you walked today. Did your heart rate increase? If it didn’t increase you didn’t really burn many calories. Put away that bowl of ice cream! Learn to walk fast!
Better yet, get a heart rate monitor (i.e., Fitbit, Wahoo, Garmin, available on Amazon.com) start wearing it now, while you’re doing everything. It’s a sure-fire way to see if what you’re doing is helping to burn calories at all.
I need my heart rate up to 65% of my maximum heart rate for 30 minutes to burn 174 calories. Doing that, it would take me more than 20 days to burn enough calories to account for 1 pound ( 174 x 20 = 3,480 calories, 3,500 calories =1 pound).
I’ll show you how to calculate your basal metabolic rate:
(220 – your age) multiply that by your goal percentage.
Let’s say you’re just starting, shoot for 65% of your max, (220 – age) multiplied by .65, that number is your goal.
Look at my screen shot of my heart rate during a walk/sprint session. It’s right after a 30 second sprint so my heart rate is up past 90% of my max. For information on High Intensity Interval Workouts – https://www.michellestaysfit.com/burning-calories-or-high-intensity-interval-training/
Here’s another calorie burn. Bike riding. It’s non-impact, great for older bodies, and it’s fun. A leisurely bike ride won’t burn many calories. I rode my bike to the gym… my average heart rate was 106 and my max was 124. In 30 minutes I burned 174 calories. It wasn’t high intensity where I would burn 50% more calories but it was a perfect warmup/cool down for the gym workout. The point is ride your bike somewhere you would drive anyway and BURN CALORIES!
Swimming is another excellent activity. If you don’t swim, do water walking, push yourself as hard as possible for a minute or two and then let up for a minute. Check your pulse to see if it’s increased to your goal. Try exerting your heart back and forth for 30 minutes. Or push it to 65% (like I did on my bike ride) for 30 minutes.
MIX UP YOUR CARDIO
Mixing your cardio (i.e., walking, biking, dancing, climbing stairs, etc.) prevents your body from getting used to the same exercise. Our bodies adapt to similar exertions and learn to protect themselves. Doing the same cardio everyday may not continue to burn calories as it did in the beginning. Rotate from biking to climbing stairs to walking. Whatever your favorite three things are, rotate them. Push yourself a little harder, get your heart rate up higher and longer.
AT A PLATEAU?
Not losing weight, walking daily,counting your calories and not losing weight? The reason is you’re not increasing your heart rate. It’s got to go up! I implore you to check your heart rate while you’re exercising!!!! If it’s not up, get it up.
Now is the time to get fit:-)