Aerobic fitness - impossible?

[MissBecca]

OK. So I'm learning more about this fat loss thingie. On the low-carb diet, is it difficult to get fit? I know fat loss happens, but does the lack of carbs prevent the dieter from increasing fitness? I'm talking improvements in ability to climb hills/flights of stairs etc etc ... reading the stuff, it seems to say that that is so ...

[Sherrie]

Aerobic wise I think so. Best to keep low carbing to lose your weight then when your at goal or close add some carbs and get that body pumping!.
If you go full at it while low carbing you risk losing muscle so best to wait untill you can add some more carbs.

[Jesper]

Yep I agree with Sheree. Low carbing is not a get fit diet.

I would even argue that any diet (for the purpose of fat loss) is unsuitable to get fit on, as muscle loss will always occur if a calorie deficit exists.

[Moonie]

Walking for 30minutes at a brisk pace and some stretching exercise will go a long way to keeping you healthy.I find stretching exercises in the morning help with mobility as well..
(especially for those of us who are getting on!!);)

[MissBecca]

Yep that all sounds like more or less what I thought. I suppose the lose weight/get fit things can't be done concurrently (re Jesper's comment about carlorie deficit).

I'm walking most days and doing 2 hrs/week of weights - this is all in the interests of burning fat but also keeping the muscle tone so that when the fat burns off and the muscles show thru, they look nice :)

I drink a protein shake straight after using weights - ie, take the shake in the shaker thingie and fill it up straight away from the water fountain at the gym!

[Jesper]

EXCELLENT :D!

[MissBecca]

I'm a well-behaved little vegemite :D

[Kayer]

I kind of understand about the whole low intensity thing while in ketosis - but when i do go for a walk i feel guilty as i think i should be running to burn more fat. I guess it will just tak some getting used to.

HOw does half jogging half walking go? still out of the question?

[Sherrie]

You are allowed to walk briskly, you just don't want to bring your heart rate over 70%.

[Jesper]

The guiding limit is a maximum heart rate of 70%. I doubt very much you can jog and still stay below this level. I am very fit and certainly can't.

Even if you walk briskly you need to monitor your heart rate!

[carly4282]

I am 21 years old, so does that mean i need to keep my heart rate between 120-140 for fat loss?
Im usually walking at about 130-140.
I do about an hour every mornign bnefore breakfast on the treadmill, and sometimes an additional hour when i walk to and from uni. Im on 20 or less carbs a day...is this ok everyone?

[Jesper]

That is correct :D! Your heart rate should be between 120-140.

[ladybird]

Hi Jesper .
I am 48 want should my heart rate be when on the tred mill .

Lady bird

[Tyse]

The formula is

Max heart rate =
Males: 214 - (0.8 * age)
Females: 209 - (0.7 * age)

209 - (0.7 * 48) = 175 max heart rate
175 * 0.7 = 122.5 (70% heart rate)

So maximal fat loss at around 120 bpm.

Most house or dance music will do :D

[fiona]

I have my first gym visit tomorrow and I have a consultation with a personal trainer to show me how to use the equipment, devise a program etc.

What exercises/equipment should I focus on to burn fat and retain muscle, and what should I avoid?

I don't want to jeopardise my health.

[Sherrie]

Fiona just tell him your following a low carb diet and you would like him to help you devise a program that incorporates low intensity cardio (under 70% max heartrate) and heavy weights (8 reps) to compliment your diet.

Good Luck

[fiona]

Thanks Sheree! :)

When I've recovered from the shock of exercising after all this time, I'll post a report of how it went.

[astroboy]

Originally posted by Tyse
The formula is

Max heart rate =
Males: 214 - (0.8 * age)
Females: 209 - (0.7 * age)

209 - (0.7 * 48) = 175 max heart rate
175 * 0.7 = 122.5 (70% heart rate)

So maximal fat loss at around 120 bpm.

Most house or dance music will do :D


Tyse,

Where did you get this formula from? I was under the impression, and so was this website ( http://www.kcount.com/exercise/qa.asp?qa=qa2 ), the formula was:

220 - age = maximum heart rate.

Inserting Ladybird's numbers:

(220 - 48) = 172.

172 * 0.7 = 120.

So although in this situation we end up with the same number, we wouldn't always.

Thanks!

[pennylee]

Hmm this is all very interesting reading.
Heres my problem, my heart rate is normally high even when not exercising, (84bpm now, 90mins after exercising)
so during exercise my rate gets up there, even with walking at a constant speed say 6km an hour or so my rate is much higher than the 130bpm that is recomended.
I dont want to walk at snails pace, it just doesnt feel worth it to me.

Here is what I want to do, can someone tell me if this is dangerous to my health while low carbing, and also if it is would adding small healthy carbs to the diet be or any use so I can exercise more often or for longer periods without health ramifications.

I would like to do
Pump class twice a week (55mins class incl cool down)
Treadmill, bike, stepper sessions 1-2 a week (60mins in total)
Body Balance (yoga/pilates based) *1 a week
Spin 45min cycling class *1 a week

(Aim is to go to the gym 3 -4times a week so some of these things wont be happening every week)

As an example of a normal week lets say Pump, Spin, Treadmill.

Is that too much, too little...

I love low carbing it, I feel in total control but like I said I dont want to hurt my health.

Sorry to ask so many questions

Pen

[Essie]

I'm not an expert, there's others with more knowledge than me, but I try to do 2-3 pumps classes a week, and walk when it's not raining. I try to body combat - low impact- but my exercise depends on my joints at the moment. I haven't had a problem.
I think it's more of an issue during induction.

Essie

Erika

[pennylee]

well I am in induction. Just a few more days though.

I think I can stick to atkins, exercise and the like without issue but i will have to start adding some carbs into the plan.

thanks for your input.

Pen

[Moonie]

Here are a few old threads on exercise, maybe something there will help..
http://www.apinchofhealth.com/forum/vbb/showthread.php?s=&postid=4796

*EDIT* other links no longer working

[Sherrie]

I'm not sure what the pump class is like but the spin cycle would be pretty full on wouldn't it?

Think of it this way other then weight training you don't want to do anything more intense then a brisk walk (depending on what a brisk walk is to you) and even a brisk walk maybe too much for some.

The reason being is we don't want to be burning muscle instead of fat.

[pennylee]

spoke to the spin guy today and the class I did was 30m spin and 20 m weights. Told him I was low carbing and he said to keep my level of work consistant work on endurance instead of challenge. So I did that.
With spin you can put the resistance right down low so yes your moving but with not much effort if that makes sense. He said he doesnt want me working harder than 70% of my heart rate and thats what i have been reading here so thats good.
I did ten mins on the treadmill at a slower pace too.
Body balance there was no way the heart rate got up at all but boy the muscles got stretched.

Pump class, does work you but you get rest periods too. Its like sets of weights on diff areas of the body, choriagraphed to music.

Pen

[sambalam]

sounds like your gym guy knows his s@#t then, which is great. good work!

[Moonie]

;)

[Moonie]

Tried some step aerobics on Sunday just at home using the steps down into my lounge...Well my knees don't want to work today, guess I should have listened to my doctor who told me to give my steps away!!!!
Looks like I had better stick to my treadmill;) I need to get motivated again as my weight is going up and down like a yoyo!!

[charliehac]

i find that going for a swim and gym together is great.
do some stepping, row or treadmill then getting in the pool is fantastic!

i think its the changing of exercises that keeps your body guessing and makes it work harder.

[Fabulosity]

I completely agree. Changing exercises is the best way to stay motivated!

[charliehac]

what sort of excercise are you doing fab?