Quote:
Originally Posted by chshedtchr
Hi All,
THis is my first time posting here!! I have been using IP for almost 3 weeks (Monday) Two WI's and I'm down 9 lbs! I was worried at first about this diet because of medical history but so far everything is going fine! I havent seen an increase in energy but I am 56 so I guess I have a good amount for my age ☺! WHen would be a good time to start exercising? I dont really have the enregy for it but I think if I just started small I would keep up with it!
Thanks!
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From the exercise thread in the stickies:
"Unless you were already very athletic it is suggested to wait to reintroduce exercise.
It is advisable to wait until you are in ketosis and past the adjustment window about 2 or 3 weeks so that your body is more familiar with fueling itself with ketones and limited sugar sources. It will prevent you from :
becoming more fatigued
burning muscle
craving food from carb sources
It is highly adviseable to start slowly. Keep all cardio (walking, running, swimming, zumba, step, kickbox, etc.) in a low heart rate zone. The heart rate zones and their benefits are discussed by Elizabeth in the exercise thread. Ideally, stay between 50 and 75% of max heart rate. Exercise
If you choose yoga or pilates, again, be aware of not over exerting yourself. If you do bikram or other hot yoga make sure you stay well hydrated. Dehydration is a real issue with this program"
And this:
HR
Healthy Heart Zone
* This zone is 50 to 60% of your maximum heart rate. This is an easy and comfortable zone to exercise in.
* You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual.
* Walkers are often in this zone unless they press themselves to walk faster. Fitness walkers may alternate days of walking in this zone with days of exercising in the higher heart rate zones, to give a recovery/easy day.
* Your workout in this zone is less intense and won't give the most cardiorespiratory training benefits. But studies have shown that it works to help decrease body fat, blood pressure and cholesterol.
* In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat.
* Healthy Heart Walking Workout
Fitness Zone
* This zone is from 60 to 70% of your maximum heart rate.
* You will be breathing heavier but will still be able to speak in short sentences.
* You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster and therefore covering more distance. The calories burned depend on the distance you cover and your weight more than any other factors.
* In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate.
* You get the same health benefits and fat-burning benefits as the healthy heart zone.
* Fat-Burning Walking Workout
and this:
Many questions anybody has about IP & exercise can be answered by reading Chapter 15 ("Exercise, the Finishing Touch") of Dr. Tran Tien Chanh's book (PDF file): The Unbalanced Diet Approach to a Slimmer You...
I just found out that there might be a shooting at my old high school. My sister is still going to school there, so I'm concerned. I just never thought we would have such a threat from gang violence in this small community, however, the gang is actually from Cedar Rapids. I am like, freaked out.
any loss is a good loss! I was not thrilled with the drive there though because it is almost white out conditions and I didn't realize it until I got out on to the main roads and by then I figured I might as well go. I can't believe that the we are expecting 7-12 more inches of snow. I'm sooo done with winter!
that's always so scary. They have been in my thoughts since you posted.
