Nearly half way through the 2006 MidWinterMakeover challenge at my local gym. I won this challenge last year by losing 12.5 kgs in 10 weeks of intensive exercise and a new eating programme. I have no illusions this time. I won't lose 12.5 kgs again. I won't win again. I will lose weight. I will be fitter.
I've been concentrating this time on increasing my cardio work. I still do weights training twice a week but also do cardio work for 30-45 minutes 5 days a week. Last year I learned about the EPOC theory. At a seminar last week they taught us again. Can I explain it?
So many people who go to the gym to lose weight get on the cycle/treadmill/crosstrainer and see a program called "FAT BURN". 'That's me!" they think and set to aiming to raise their heart rate to around 65% of capacity. Basically it's a pretty comfortable workout. You get a bit fitter - you burn a few calories. Best way to lose weight? Wrong!
Lesson One:
Set your machine to CARDIO. Make yourself work harder (work it out - 220 beats per minute less your age x 85%) is your target heartbeat. For me my target is 152 beats per minute (though I can usually work out in the 160s for about 10-15 minutes. A factor can also be your resting heartrate but that can complicate things). Working at this level I can answer questions with two or three words but I can't really carry on a conversation. If you do this you will not only burn more calories but raise your metabolism/oxygen consumption etc so that after you finish exercising your metabolism will be raised for about 12 hours (instead of one or two after a FAT BURN session).
Lesson 2 - So if you can read a magazine while you are working out then you are not working hard enough.
Here's a link to the technical stuff.
OK so that's the theory - putting it into practice is my aim these next 6 weeks. Watch this space.
Thanks for that - will try that theory with my walking ie. walk faster, maybe even run! (Don't have a gym membership to try it out there)
ReplyDeleteblah. it's the only time i scramble through ck. lol.
ReplyDeletethanks for sharing that though mel, i'll give it a try. sigh
suz
Good luck with the challenge Mel :)
ReplyDeleteMy bio teacher used to say "Always walk 50% faster". Which I thought was interesting. But then I started to wonder - do you have to walk 50% faster of when you walk 50% faster? And then can you increase it again? That means you end up sprinting everywhere doesn't it?
I have to admit that "Fat burn" sounds so much more relevant than "cardio". Someone needs to change the vocab.
Interesting Mel! Too bad, I didn't read this before my workout this morning. I have been working on the theory of getting my heart rate up though and usually average around the 160mark, although not for 20mins, more like 10 then I do a weights routine. Sounds like harder longer cardio workouts might be coming my way.
ReplyDeleteyes the trainers at the gym told me about this. I never used the fat burning setting prior to this anyway!! But was good to know the difference in the settings.
ReplyDeleteGo you on the challenge!!
the technical stuff is too *technical* for me LOL .. but I get the *work hard* option!
ReplyDelete