Is Your Work-Out Efficient?

I was checking on my two lifetime favorites: high impact step aerobics and bicycling. They always give me the quickest results and I look my best. Found from this list that they burn the most calories so good instincts for me.

Had somw employees tell me they were going to walk the buliding to loose weight. I said to myself "psssh, that would never work for me or them by the looks of it."

Here's the article:

https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

Walking is good for your health, especially heart health.

With all the adds and fit-bits, somethings are common knowledge about health and simple movement, matching goals to ability, matching goals to work-out type, etc.. like toning, flexibilty, etc. So, I didn't add any "disclaimers" to this post.

Jus a simple look at calorie burn.

I think any thing that gets people moving is a good thing. You should do what you love. You're bound to do more of something if you enjoy it and its not a chore

After that I also think you need to look at what your goals are. Is it to get fit? Cardio is great for that.

It is to increase flexibility and maybe some sort of time for slowing down? Then something like yoga.

Is it to lose weight? Any kind of activity will help. In addition to walking around the building, people should also be conscious of their NEAT and look at ways they can increase that.

If you are looking at efficiency though, then imo load bearing weights are the best. You will continue to burn calories long after you finished. Cardio stops burning calories as soon as you stop the activity.

Switching it up is always good. I doubt I’m burning that many calories doing laps, my body is too use to it. Plateau right?



You have it right, find a favorite or 2. It’s not gonna become part of your routine unless you are enjoying yourself.

Posted by jeane

I think any thing that gets people moving is a good thing. You should do what you love. You're bound to do more of something if you enjoy it and its not a chore

After that I also think you need to look at what your goals are. Is it to get fit? Cardio is great for that.

It is to increase flexibility and maybe some sort of time for slowing down? Then something like yoga.

Is it to lose weight? Any kind of activity will help. In addition to walking around the building, people should also be conscious of their NEAT and look at ways they can increase that.

If you are looking at efficiency though, then imo load bearing weights are the best. You will continue to burn calories long after you finished. Cardio stops burning calories as soon as you stop the activity.

Walking is good for your health, especially heart health.

With all the adds and fit-bits, somethings are common knowledge about health and simple movement, matching goals to ability, matching goals to work-out type, etc.. like toning, flexibilty, etc. So, I didn't add any "disclaimers" to this post.

The intensity of work-out adds to the levels of afterburn.

Posted by the_verdictofkiki

One of my gem* co-workers walk around the building a lot... everyday... the woman is fit... I always low key admired her physic ... but she's also half white half asian... so it works for her. I personally don't like doing that while I'm at work... i feel I will get sweaty and sticky and it's not my thing.

Also like... your boobs are like showing because the banner pics zoom in ... so its zoomed in on your boobs...

I'm quite fit and walk quite a bit because I take mass transit. Sometimes I speed walk for at least two miles. I don't see people speed walking around the building. But walking is good for your health, especially if you sit at a desk all day.

I'm 45 y.o. I saw the picture zoom after I posted and dgaf. I'm at that stage of life.

Posted by LadyNeptune

Switching it up is always good. I doubt I’m burning that many calories doing laps, my body is too use to it. Plateau right?



You have it right, find a favorite or 2. It’s not gonna become part of your routine unless you are enjoying yourself.

You only do laps? You don't do different strokes like the ones listed in the chart under swimming?

When I do high impact step aerobics, it's like "Father, I stretch my hands to Thee." My body and mind shuts down and I feel almost all spirit, Lol.



It is Ugh.

I do it because of horror movies where people got killed due to lack of various fitness ability, run fast, climb fence, or getting there ass kicked, etc.

I want power, cardio stamina, with agility. Um, power and speed in motion...

🎵 "I just want to be liberated... I, I, I"🎵

Posted by VenusAquarius

Posted by LadyNeptune

Switching it up is always good. I doubt I’m burning that many calories doing laps, my body is too use to it. Plateau right?



You have it right, find a favorite or 2. It’s not gonna become part of your routine unless you are enjoying yourself.

You only do laps? You don't do different strokes like the ones listed in the chart under swimming?

click to expand

Typical swim starts with a 6 lap free style warmup.

Then 30-40 free style lap, pull only. I use fins to float the feet and cushion my flip turns.

Then finish with 10 or so laps of fly kick on my back, also with fins. Great for the abs and thighs.

I do breaststroke kick with a kick board in between to keep my heart rate down, usually 2-4 laps.

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Switching it up is always good. I doubt I’m burning that many calories doing laps, my body is too use to it. Plateau right?



You have it right, find a favorite or 2. It’s not gonna become part of your routine unless you are enjoying yourself.

You only do laps? You don't do different strokes like the ones listed in the chart under swimming?

Typical swim starts with a 6 lap free style warmup.

Then 30-40 free style lap, pull only. I use fins to float the feet and cushion my flip turns.

Then finish with 10 or so laps of fly kick on my back, also with fins. Great for the abs and thighs.

I do breaststroke kick with a kick board in between to keep my heart rate down, usually 2-4 laps.

click to expand

You still feel like you plateau?

I've had that problem and lawd to overcome...smh, had to do Sean T. Insanity.

Posted by VenusAquarius

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Switching it up is always good. I doubt I’m burning that many calories doing laps, my body is too use to it. Plateau right?



You have it right, find a favorite or 2. It’s not gonna become part of your routine unless you are enjoying yourself.

You only do laps? You don't do different strokes like the ones listed in the chart under swimming?

Typical swim starts with a 6 lap free style warmup.

Then 30-40 free style lap, pull only. I use fins to float the feet and cushion my flip turns.

Then finish with 10 or so laps of fly kick on my back, also with fins. Great for the abs and thighs.

I do breaststroke kick with a kick board in between to keep my heart rate down, usually 2-4 laps.

You still feel like you plateau?

I've had that problem and lawd to overcome...smh, had to do Sean T. Insanity.

click to expand

Been swimming for 17 years. At this point it’s all muscle memory and maintenance. I get sore from any activity on land tho 😂

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Switching it up is always good. I doubt I’m burning that many calories doing laps, my body is too use to it. Plateau right?



You have it right, find a favorite or 2. It’s not gonna become part of your routine unless you are enjoying yourself.

You only do laps? You don't do different strokes like the ones listed in the chart under swimming?

Typical swim starts with a 6 lap free style warmup.

Then 30-40 free style lap, pull only. I use fins to float the feet and cushion my flip turns.

Then finish with 10 or so laps of fly kick on my back, also with fins. Great for the abs and thighs.

I do breaststroke kick with a kick board in between to keep my heart rate down, usually 2-4 laps.

You still feel like you plateau?

I've had that problem and lawd to overcome...smh, had to do Sean T. Insanity.

Been swimming for 17 years. At this point it’s all muscle memory and maintenance. I get sore from any activity on land tho 😂

click to expand

How pisces like, lol.

I've been doing high impact aerobics since 23 and yoga since a child. I don't think there's much muscle memory cause gawd damn the cardio is extreme and using your own body weight.

Who can get used to high knees?

Just joking.

Aerobics has so many moves though.

My age is the new challenge.

Posted by Ramin

I found using HIIT on any exercise improves results.

Yep, that was Sean T's Insanity.... Omg.

Posted by Lynx

I run 4 days a week. One day a week of that is an 1hr long run. I do anywhere from 10.25min miles to 8min miles. Speed training, easy run, long run, hills.

I also row at home on a machine. 3 times a week.

For aerobics about 2 times a week on top of running and rowing. It’s more of a dance class where I get to do HIIT and shake my booty 😅

My strength workout, I do with weights and other exercises that just use my body weight.

Yoga is one of my favorites. I am already flexible, so it’s mostly a toning exercise that also offers a nice stretch. I wish I had time to do it every day. I have thought of going to a teacher yoga training program, just improve for myself.

I LOVE fitness. Almost became an aerobic instructor or fitness trainer. I was a semester away from completing my fitness leadership, but I got busy with other stuff and my real job that I moved on. Decided after all that I just like fitness for myself and don’t really want to teach it. 😁

I'm very similar but exchange running for aerobics. My breasts are so large running isn't as practical even though I've learned how to strap them down better. My upper body is my focus and running doesn't hit it like I need.

You ever seen those ladies with tiny legs and big upper bodies? Um, can't do it. It's my fight. Push-ups are #1 but boring so aerobics that move my upper body.

Your work sounds fabulous. I wish running were my thing or swimming like LadyNeptune.

I fucked around with weight lifting and no cardio and my ass and chest stuck out like crazy, Lol. I was just experimenting. Not what I liked or wanted.

Posted by VenusAquarius

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Switching it up is always good. I doubt I’m burning that many calories doing laps, my body is too use to it. Plateau right?



You have it right, find a favorite or 2. It’s not gonna become part of your routine unless you are enjoying yourself.

You only do laps? You don't do different strokes like the ones listed in the chart under swimming?

Typical swim starts with a 6 lap free style warmup.

Then 30-40 free style lap, pull only. I use fins to float the feet and cushion my flip turns.

Then finish with 10 or so laps of fly kick on my back, also with fins. Great for the abs and thighs.

I do breaststroke kick with a kick board in between to keep my heart rate down, usually 2-4 laps.

You still feel like you plateau?

I've had that problem and lawd to overcome...smh, had to do Sean T. Insanity.

Been swimming for 17 years. At this point it’s all muscle memory and maintenance. I get sore from any activity on land tho 😂

How pisces like, lol.

I've been doing high impact aerobics since 23 and yoga since a child. I don't think there's much muscle memory cause gawd damn the cardio is extreme and using your own body weight.

Who can get used to high knees?

Just joking.

Aerobics has so many moves though.

My age is the new challenge.

click to expand

Ikr. Super stereotypical of me.

One good thing about swimming is it’s low impact on your joints. My mom is in her 60s and tears up the pool. She’s where a get my love of swimming from. She was an Olympic alternate back in the day for breaststroke.

I hear good things about Pilates. I want to try it next if only it wasn’t so pricey.

Posted by idontlikeyou

How about instead of working out to burn calories it's much easier to eat healthier and cut out a hundred calories here or there than running for an hour on a treadmill. I workout to give me an advantage at sports I enjoy, which also increases muscle mass , burns fat and good for cardiovascular health.

I work out to eat whatever tf I want 😅

And to quiet my mind.

Posted by the_verdictofkiki

Posted by VenusAquarius

Posted by the_verdictofkiki

One of my gem* co-workers walk around the building a lot... everyday... the woman is fit... I always low key admired her physic ... but she's also half white half asian... so it works for her. I personally don't like doing that while I'm at work... i feel I will get sweaty and sticky and it's not my thing.

Also like... your boobs are like showing because the banner pics zoom in ... so its zoomed in on your boobs...

I'm quite fit and walk quite a bit because I take mass transit. Sometimes I speed walk for at least two miles. I don't see people speed walking around the building. But walking is good for your health, especially if you sit at a desk all day.

I'm 45 y.o. I saw the picture zoom after I posted and dgaf. I'm at that stage of life.

I think the older you get the more you need to stay active... to stay active if you know what I mean. The most I walk is to get food sometimes... take the stairs... or go to the restroom...

Good for you.. as long as you're comfortable...

click to expand

I'm not comfortable even after 20 some years. I drag my ass to the floor. But, I feel fab afterwards. The cardio is intense. Then, it's time to lift body weight and the sweat begins to pour.

Posted by idontlikeyou

How about instead of working out to burn calories it's much easier to eat healthier and cut out a hundred calories here or there than running for an hour on a treadmill. I workout to give me an advantage at sports I enjoy, which also increases muscle mass , burns fat and good for cardiovascular health.

This. You can't out run a bad diet when it comes to weight loss.

I struggled with my weight for a while. I joined the gym, went 5 days a week and did classes. I didnt change my eating habits. Within a year i was heavier than when I first started consistently exercising.

Then I realised I had to change the way I ate and the pounds started slowly falling away. I was still going to the gym, still doing spin class and body pump until I hit a plateau and the weight wouldnt budge.

I started strength and conditioning training with free weights. Not only did I lose the last bit of weight but my strength has improved immensely, my heart rate has come down and my weight has remained stable for 3 years.

For me, nothing is better than being about to carry all the shopping in in one go or someone saying "be careful, its heavy" and being able to carry it with ease.

Oh and my arse has never looked better.

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Switching it up is always good. I doubt I’m burning that many calories doing laps, my body is too use to it. Plateau right?



You have it right, find a favorite or 2. It’s not gonna become part of your routine unless you are enjoying yourself.

You only do laps? You don't do different strokes like the ones listed in the chart under swimming?

Typical swim starts with a 6 lap free style warmup.

Then 30-40 free style lap, pull only. I use fins to float the feet and cushion my flip turns.

Then finish with 10 or so laps of fly kick on my back, also with fins. Great for the abs and thighs.

I do breaststroke kick with a kick board in between to keep my heart rate down, usually 2-4 laps.

You still feel like you plateau?

I've had that problem and lawd to overcome...smh, had to do Sean T. Insanity.

Been swimming for 17 years. At this point it’s all muscle memory and maintenance. I get sore from any activity on land tho 😂

How pisces like, lol.

I've been doing high impact aerobics since 23 and yoga since a child. I don't think there's much muscle memory cause gawd damn the cardio is extreme and using your own body weight.

Who can get used to high knees?

Just joking.

Aerobics has so many moves though.

My age is the new challenge.

Ikr. Super stereotypical of me.

One good thing about swimming is it’s low impact on your joints. My mom is in her 60s and tears up the pool. She’s where a get my love of swimming from. She was an Olympic alternate back in the day for breaststroke.

I hear good things about Pilates. I want to try it next if only it wasn’t so pricey.

click to expand

Your mom is an inspiration. I tried pilates. Talk about burn the fuck out your muscles. It's sweat drenching fire. There's a pilate mix in most high impact aerobics... and yoga...near the end. High impacts aerobics works you up and up until reach a crescendo of intense breathing and heart rate... then pilates, body lifting...yoga stretch. All pilates, idk.

Posted by jeane

Posted by idontlikeyou

How about instead of working out to burn calories it's much easier to eat healthier and cut out a hundred calories here or there than running for an hour on a treadmill. I workout to give me an advantage at sports I enjoy, which also increases muscle mass , burns fat and good for cardiovascular health.

This. You can't out run a bad diet when it comes to weight loss.

I struggled with my weight for a while. I joined the gym, went 5 days a week and did classes. I didnt change my eating habits. Within a year i was heavier than when I first started consistently exercising.

Then I realised I had to change the way I ate and the pounds started slowly falling away. I was still going to the gym, still doing spin class and body pump until I hit a plateau and the weight wouldnt budge.

I started strength and conditioning training with free weights. Not only did I lose the last bit of weight but my strength has improved immensely, my heart rate has come down and my weight has remained stable for 3 years.

For me, nothing is better than being about to carry all the shopping in in one go or someone saying "be careful, its heavy" and being able to carry it with ease.

Oh and my arse has never looked better.

click to expand

Never had a weight problem other than a 10lb. baby then an 8.5 lb baby. I lost the weight it in 3-4 months after trying.

I mean I've seen over weight vegetable only people. Yet, still healthy. There's a matrix to this thing with so many factors

The chart seems to show that the more you weigh, the more calories your burn so the universe seems have some glimmer of fairness.

Posted by VenusAquarius

Posted by jeane

Posted by idontlikeyou

How about instead of working out to burn calories it's much easier to eat healthier and cut out a hundred calories here or there than running for an hour on a treadmill. I workout to give me an advantage at sports I enjoy, which also increases muscle mass , burns fat and good for cardiovascular health.

This. You can't out run a bad diet when it comes to weight loss.

I struggled with my weight for a while. I joined the gym, went 5 days a week and did classes. I didnt change my eating habits. Within a year i was heavier than when I first started consistently exercising.

Then I realised I had to change the way I ate and the pounds started slowly falling away. I was still going to the gym, still doing spin class and body pump until I hit a plateau and the weight wouldnt budge.

I started strength and conditioning training with free weights. Not only did I lose the last bit of weight but my strength has improved immensely, my heart rate has come down and my weight has remained stable for 3 years.

For me, nothing is better than being about to carry all the shopping in in one go or someone saying "be careful, its heavy" and being able to carry it with ease.

Oh and my arse has never looked better.

Never had a weight problem other than a 10lb. baby then an 8.5 lb baby. I lost the weight it in 3-4 months after trying.

I mean I've seen over weight vegetable only people. Yet, still healthy. There's a matrix to this thing with so many factors

The chart seems to show that the more you weigh, the more calories your burn so the universe seems have some glimmer of fairness.

click to expand

True but the more you weight the less likely you are to move. So you may burn more at rest but if you're 700lbs and bed bound you're not a fat burning machine.

You can eat burgers every day and still lose weight. Its ultimately about calories. Eat more than you burn, and you'll put on weight.

Great that you were able to shift the weight after having a child. You're very lucky.

Posted by Lynx

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Posted by VenusAquarius

Posted by LadyNeptune

Switching it up is always good. I doubt I’m burning that many calories doing laps, my body is too use to it. Plateau right?



You have it right, find a favorite or 2. It’s not gonna become part of your routine unless you are enjoying yourself.

You only do laps? You don't do different strokes like the ones listed in the chart under swimming?

Typical swim starts with a 6 lap free style warmup.

Then 30-40 free style lap, pull only. I use fins to float the feet and cushion my flip turns.

Then finish with 10 or so laps of fly kick on my back, also with fins. Great for the abs and thighs.

I do breaststroke kick with a kick board in between to keep my heart rate down, usually 2-4 laps.

You still feel like you plateau?

I've had that problem and lawd to overcome...smh, had to do Sean T. Insanity.

Been swimming for 17 years. At this point it’s all muscle memory and maintenance. I get sore from any activity on land tho 😂

How pisces like, lol.

I've been doing high impact aerobics since 23 and yoga since a child. I don't think there's much muscle memory cause gawd damn the cardio is extreme and using your own body weight.

Who can get used to high knees?

Just joking.

Aerobics has so many moves though.

My age is the new challenge.

Ikr. Super stereotypical of me.

One good thing about swimming is it’s low impact on your joints. My mom is in her 60s and tears up the pool. She’s where a get my love of swimming from. She was an Olympic alternate back in the day for breaststroke.

I hear good things about Pilates. I want to try it next if only it wasn’t so pricey.

I wish I was a swimmer too. I can swim, but I don’t know any of the special techniques. I only do free style and backstroke 😆I received my PADI certification though. If I had more personal time, I would invest into learning to swim the different style s.

I prefer yoga. Pilates is too boring for me. It is still a workout, but a slow one. I prefer things to be fast paced. What is attractive about yoga is that it has spiritual element for me, it’s calming, and still a workout, so I don’t mind that it’s not fast paced. I cannot connect with Pilates.

click to expand

I should really get back into yoga. I’m half heartedly attempting a class here and there but I could make more of an effort. It’s been over a month since I last went 🙈 and the class is under a mile from me.

I was a swim instructor for over a decade. Most of it really is just muscle memory and understanding your body in the water. Practice practice practice. I loved teaching flip turns the most!

I really do miss teaching. The money was decent and it was so rewarding.