Tuesday, September 13, 2011
300 in Thirty Tuesday
Got thirty minutes? Want to burn 300 calories? Got your attention, didn’t I?
Today’s exercise is getting up and moving for 30 minutes. Did you know that one pound equals 3,500 calories? So if you can eliminate 500 calories a day (between burning calories and eating a bit less) in one week math says you can lose one pound. Now please note, I did NOT say eliminate 500 calories from your food intake – that’s not healthy. But let’s say you eliminate 200 calories out of your intake today, then burn 300 calories in 30 minutes, well, there you have it! You’re on your way to losing a pound this week, slow and safe and healthy. What equates 200 calories? Let’s see – half a sesame seed bagel (no butter or cream cheese), half a blueberry muffin, half a fast food cheeseburger, four slices of flax bread, 2 containers of low-fat yogurt, 2 glasses of non-diet soda, two tablespoons of peanut butter, one glazed donut, one Snickers candy bar, 1.4 oz. of Doritos, 1.3 oz. of potato chips, 8 Hershey kisses, 6 slices bacon, 2 oz. cheese, ½ serving of carrot cake, one soft pretzel, one toaster pastry. These are just a few, but you see how little things can add up. So forgo that ½ plain bagel, and you’ve hit the mark for today.
Now, getting back to exercise – on About.com, I found an article by Paige Waehner (certified personal trainer through the American Council on Exercise) about losing 300 calories in 30 minutes, and that’s where I’m getting today’s information. Here are some of her recommendations. Note –you do any of these exercises at your own risk and should ALWAYS check with your physician first before beginning any exercise plan.
For each exercise, warm up with 5-10 minutes of light cardio and keep track of your Perceived Exertion or monitor your heart rate. In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.
•Level 1: I'm watching TV and eating bon bons
•Level 2: I'm comfortable and could maintain this pace all day long
•Level 3: I'm still comfortable, but am breathing a bit harder
•Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
•Level 5: I'm just above comfortable, am sweating more and can still talk easily
•Level 6: I can still talk, but am slightly breathless
•Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
•Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
•Level 9: I am probably going to die
•Level 10: I am dead
Use this calorie calculator to determine how many calories you're burning. End with a cool down and stretch.
•Start with incline at zero and speed at a comfortable pace (walking or jogging). Perceived Exertion (PE) =Level 5 (see Perceived Exertion Scale).
•1 Minute: Raise incline one or more percent every 15 seconds. PE=5-6
•1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7
•3 Minutes: Walk or jog at a steady pace. PE=5
•Repeat entire cycle for 30 or more minutes
•Approximate calories burned: 320 (based on 140-lb person)
•Using manual program, enter workout time as 30 minutes and choose appropriate level
•6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5
•2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8
•If you don't have ramps, set your resistance at the highest level you can manage for 30 seconds
•2 Minutes: Lower ramps and resistance to comfortable level. PE=5
•If you don't have ramps, lower your resistance until you're at a comfortable level.
•6 minutes: Set ramps/resistance to medium and go backwards. PE=5-6
•Repeat entire cycle for remaining time
•Calories Burned: 250-300 (based on 140-lb person)
•Using the manual program, enter your workout time as 30 minutes and choose appropriate level
•5 Minutes: Cycle at a comfortable pace. PE=5.
•2 Minutes: Raise your resistance 2-3 increments every 30 seconds. PE=6-8
•2 Minutes: Lower your resistance 2-3 increments every 30 seconds. PE=6-8.
•1 Minute: Set resistance at a moderate/high level and cycle as fast as you can. PE=8-9
•Repeat the entire cycle for 30 or more minutes
•Calories Burned: 245 (based on 140 lb person)
Hit the Road
Head outside for a walk/run.
•Warm up with a brisk walk/slow jog for 5-10 minutes.
•Jog/walk briskly for 3 minutes
•Sprint or speed walk as fast as you can for 30 seconds
•Repeat this cycle for 20-30 minutes, keeping PE between 5-9.