best watch for hiking and running image
Bernice
Weight: 110
Height: 5'0
Age: 30
Currently eating 1200 calories a day for 1 week now
60 minutes of vigorous workout a day taking gym classes (varies: aerobics/kickboxing/cardio/strength)
I try to change my workouts up by going to different types of classes, so it's always different. I'm also active once in a while, I like to hike and run, maybe few times a month.
I've only been doing it for one week now, but prior to this, I lost 5 pounds in 3 months just by changing my diet and working out for 60 min a day.
During those 3 months I did not watch my calorie/fat intake. I would eat as much as I wanted. I ate more holistically with more fresh foods... raw veges/fruits, nuts, avocados, coconut, no gluten or dairy etc. Barely any processed foods. I would do cheat days once in a while, but still no gluten or dairy at all.
Now I'm still trying to loose 10 more pounds! At least 5 pounds if I can. I'm trying to slim down for bikini summer.
I'm struggling with how much I'm supposed to eat and how much I'm supposed to burn. Maybe I'm not eating enough? When I workout, I go all out because I'm trying to loose weight. I'm guessing I burn about 500/600 during my workouts. And I try to eat about 1200 calories, sometimes a 100 more a day. Depends if I'm craving something.
Answer
The basic math of weight loss is that, to lose a single pound of fat, you need to burn 3,500 calories. Therefore, to lose 10 lbs. in one 30-day month, you would have to burn 35,000 calories during the month, or about 1,166 calories per day. This schedule offers no rest days from exercise and no cheating days from your diet. If you prefer one day of rest from exercise, aim to burn 1,346 calories per day the other 26 days in the month.
Cardiovascular Exercise
Burning over 1,000 calories per day is far easier if you engage in one hour of cardiovascular activity. In fact, if you do a vigorous aerobic exercise, such as running or rollerblading, you will already have burned between 900 and 1,400 calories in one hour. The less fit you are, the more calories you burn. Other fat-burning workouts that burn around 600 to 800 calories per hour include jumping rope, tae kwon do, jogging, playing football and climbing stairs.
Resistance Exercises
Strength training does not burn calories at the same clip as an aerobic workout, but it does raise your resting metabolic rate. As you build muscle mass, you burn calories throughout the day. Try a circuit of resistance machines and free weights at the gym, or implement a routine of strengthening exercises that do not require equipment. Pushups, squats with bicep curls and abdominal crunches with leg lifts offer full-body workouts. Target your upper body with pullups and your lower body with lunges and lateral raises.
Interval Training
As you progress in your fitness goals, you burn less calories with the same workout. Increase the level of challenge in your exercise routine by doing interval training. In this model, you vary your pace and include short bursts of speed, which quickly raise your heart rate and keep it elevated even as you return to a recovery pace. Doing an interval workout can be as simple as cycling or running on a hilly route and pushing harder on the inclines. Turn any workout into interval training by increasing your pace every five minutes. Spend 30 seconds sprinting, skipping rope or doing jumping jacks; recover for one minute; and return to your workout.
Food Swaps
Some simple food swaps may help you trim around 1,000 calories per day from your diet. A piece of fruit instead of dessert saves you around 450 calories. Cut out that sweetened coffee drink and have unsweetened ice tea and you save around 400 calories. Eat berries instead of a snack bag of chips or a large order of french fries and you save another 500 calories.
Hope this helps!
The basic math of weight loss is that, to lose a single pound of fat, you need to burn 3,500 calories. Therefore, to lose 10 lbs. in one 30-day month, you would have to burn 35,000 calories during the month, or about 1,166 calories per day. This schedule offers no rest days from exercise and no cheating days from your diet. If you prefer one day of rest from exercise, aim to burn 1,346 calories per day the other 26 days in the month.
Cardiovascular Exercise
Burning over 1,000 calories per day is far easier if you engage in one hour of cardiovascular activity. In fact, if you do a vigorous aerobic exercise, such as running or rollerblading, you will already have burned between 900 and 1,400 calories in one hour. The less fit you are, the more calories you burn. Other fat-burning workouts that burn around 600 to 800 calories per hour include jumping rope, tae kwon do, jogging, playing football and climbing stairs.
Resistance Exercises
Strength training does not burn calories at the same clip as an aerobic workout, but it does raise your resting metabolic rate. As you build muscle mass, you burn calories throughout the day. Try a circuit of resistance machines and free weights at the gym, or implement a routine of strengthening exercises that do not require equipment. Pushups, squats with bicep curls and abdominal crunches with leg lifts offer full-body workouts. Target your upper body with pullups and your lower body with lunges and lateral raises.
Interval Training
As you progress in your fitness goals, you burn less calories with the same workout. Increase the level of challenge in your exercise routine by doing interval training. In this model, you vary your pace and include short bursts of speed, which quickly raise your heart rate and keep it elevated even as you return to a recovery pace. Doing an interval workout can be as simple as cycling or running on a hilly route and pushing harder on the inclines. Turn any workout into interval training by increasing your pace every five minutes. Spend 30 seconds sprinting, skipping rope or doing jumping jacks; recover for one minute; and return to your workout.
Food Swaps
Some simple food swaps may help you trim around 1,000 calories per day from your diet. A piece of fruit instead of dessert saves you around 450 calories. Cut out that sweetened coffee drink and have unsweetened ice tea and you save around 400 calories. Eat berries instead of a snack bag of chips or a large order of french fries and you save another 500 calories.
Hope this helps!
How do you prepare yourself to hike a mountain?
Kate
Next June, my Dad and I are going to hike up Mt. Elbert in Colorado. I wanted to know how to physically prepare myself for the 4 hour hike.
Answer
Mount Elbert is not a four-hour hike. I have hiked to the summit several times and nearly killed myself last December. Your challenge is not likely to be having the strength to hike up Mount Elbert, since it is only twelve miles. Your challenge is probably going to be preparing the proper gear, watching weather forecasts, adjusting to the high altitude, and using good judgment on whether to retreat if conditions go bad. Physically, you can prepare by hiking other mountains, gaining a mile of elevation on a daily hike, running long-distances such as ten kilometers at least once a week, and go on backpacking trips.
2011-2012 has been a low snowpack, drought year. Therefore, it was relatively easy to reach the summit of Mount Elbert all year long. However, June is generally early to go up through the snowfields to the summit of Mount Elbert. Therefore, you should check on trail access conditions before you go. The Leadville trailhead, northern entry, access is impassible during winter. The Twin Lakes, southern entry, access is often impassible above the forest service campground parking area.
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In my pockets, I always carry a pocket knife and fire starter, tissues or lint packets, along with several bandages in my wallet. Although reception does not exist in many gulches, I carry a cell phone that usually functions above tree-line.
In my daypack, I have compression sacks that hold my down jacket, heat packs, windbreaker, and down mittens or lighter gloves. I carry a second fire starter and two headlamps with extra batteries. I pack trail snacks, such as cheese, nuts, and rice chips. Attached by carabiner, I have at least two water bottles, sunglasses, reading glasses, and global positioning system. On most hikes, I also carry a water filter.
Mount Elbert is not a four-hour hike. I have hiked to the summit several times and nearly killed myself last December. Your challenge is not likely to be having the strength to hike up Mount Elbert, since it is only twelve miles. Your challenge is probably going to be preparing the proper gear, watching weather forecasts, adjusting to the high altitude, and using good judgment on whether to retreat if conditions go bad. Physically, you can prepare by hiking other mountains, gaining a mile of elevation on a daily hike, running long-distances such as ten kilometers at least once a week, and go on backpacking trips.
2011-2012 has been a low snowpack, drought year. Therefore, it was relatively easy to reach the summit of Mount Elbert all year long. However, June is generally early to go up through the snowfields to the summit of Mount Elbert. Therefore, you should check on trail access conditions before you go. The Leadville trailhead, northern entry, access is impassible during winter. The Twin Lakes, southern entry, access is often impassible above the forest service campground parking area.
--------------------------
In my pockets, I always carry a pocket knife and fire starter, tissues or lint packets, along with several bandages in my wallet. Although reception does not exist in many gulches, I carry a cell phone that usually functions above tree-line.
In my daypack, I have compression sacks that hold my down jacket, heat packs, windbreaker, and down mittens or lighter gloves. I carry a second fire starter and two headlamps with extra batteries. I pack trail snacks, such as cheese, nuts, and rice chips. Attached by carabiner, I have at least two water bottles, sunglasses, reading glasses, and global positioning system. On most hikes, I also carry a water filter.
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