When I walk, I need to know what is vigorous. My pulse is in between 120 and 130, is this vigorous? I walk for 70-75 minutes is this what I need to keep losing weight?Please help me.I am 48 years old and 5'8.Beverly

 Hi Beverly,

When I started with alli in June 20, 08, I was walking on my threadmill 3x wk like you have 70 - 90min at a 3.5 speed and 5 incline. Ran quite a sweat to say the truth. I did this until my thread mill broke and instead of repairing it I signup to a near by gym. This is when I realized that to continue to lose weight I had to burn my existing fat. Alli helps but it does not tone you so I exercise. So I decided to go with a personal trainer. I am learning that your heart rate has to go higher than what you expect. In my case, I am 5'05" and currently weighing 135lbs and had to reach a 170 heart rate (which I had never in my life achieved). The first time I heard about it I said 'no way' but after 2 weeks of strength training and cardio I am able to reach a HR of 170. I may not be at that HR too long (for now) but I am reaching it and a faster heart rate helps burn fat. I am not saying that it is easy but I am getting the results which is what is important. Hope this helps and let me know b/c I'll be glad to share my routine.

Ketty

 Hi Beverly,

Good for you for wanting to be sure you are working out to achieve results.  Vigorous just means that you are challenging your body: that your intensity is increased throughout the workout.  Essentially the amount of time you work out for is only one factor, and keep in mind that you can work at a very high intensity for a shorter time and have an even better workout. 

You want to figure out your Maximal Heart Rate (MHR), which is a prediction of the maximum number of times your heart can beat in one minute to determine your intensity. Use the formula (220- your age), which would be 172 bpm (beats per minute).   You should be aiming for about 75 percent of that number and try to maintain it for your workout. 

Be sure that you are keeping your HR up, challenging yourself to work hard, and of course feeling it!  You shouldn't be able to carry on an easy conversation if you are working out with intensity.  So, bring along an ipod and concentrrate on getting in a great workout.  Adding hills or intervals are a great way to up the intensity during your walk.

Keep up the great work!

Good Luck,

Paul

 Hi Ketty,

Thanks for the great insights.  You have made a quality decision to get your body in a place where you are challenging it and working hard enough to improve your fitness level and overall appearance, so good for you!

You are absolutely correct that hard woirk is really the only way to progress and it doesn't happen overnight.  Keep up the excellent work with your trainer and keep us posted on your progress.

Good Luck,

Paul