Calories, workouts, and. . .

[Debbie]

I have a couple of quick questions. Probably, if I dig through my aging brain cells, I might remember, but I figure that I can ask the experts.

Calories: I see people struggling with 800, 1200 worrying about 1400 calories eaten. What is an appropriate calorie count for a woman of a certain age? How many is too low?

Carbs/Protein/Fat: Now, I know Atkins is different, but for WW's and calorie counters alike, what would be the percentage of each. I seem to recall <30% fat, but I haven't a clue on the others.

Working Out: I've just joined Curves and I like it a lot. The recommendation is 3 times a week. (and I do remember that 3-30 minute aerobic workouts is "doctor recommended".) Is there a reason or advantage to 3 and not 2 or 4 or 5? Is there a better time to workout?

Thanks for being patient!




Oh, and do Tag Fairies ever land on the WISH board?

 

[disneychrista]

Calories - this really depends on how much you wiegh and how active you are. Of course as we age our metabolism does slow down. A simple guide is to multiply your weight by 12 if you are sedinary (no exercise), 14 if you are moderately active, 16 if you are very active. I wish I knew where I read this so I could post a link but I honestly can't. But in all cases you should not comsume less then 1200 day.

Exercise - if you are exercising for health purposes only then 3 - 30 minute is satisifactory, more is better. If you are exercising for weight loss, 5 - 7 times a week is optimal. The more you exercise the more calories you burn. Not to mention, regular exercise will increase your metabolism over all, so you burn more calories, through out the day. Add strength training to build muscle which again will raise your metabolism.

Carbs/Fats/Proteins - if you are not following Atkins, then I believe the recommended is Carbs40%/Fats<30%/Proteins30% .

Of course, if you are in doubt about anything, you should contact your doctor.

 

[bicker]

Originally posted by Debbie
Calories: I see people struggling with 800, 1200 worrying about 1400 calories eaten. What is an appropriate calorie count for a woman of a certain age? How many is too low?

This depends on your activity level. The rules-of-thumb my program put forward were this: You maintain your current weight at about 11 times your current weight (a very rough estimate of your BMR). You should never eat fewer calories than you burn in exercise; in other words, you should never lose more than 2.2% of your body weight in a week.

Carbs/Protein/Fat: Now, I know Atkins is different, but for WW's and calorie counters alike, what would be the percentage of each.

A variety of different break-downs work. I eat 50/25/25. Many people eat 40/30/30. Some people advocate 60/20/20.

Working Out: I've just joined Curves and I like it a lot. The recommendation is 3 times a week. (and I do remember that 3-30 minute aerobic workouts is "doctor recommended".)

That has recently been changed to 60 minute work-outs. However, something is better than nothing.

In the end, I feel my program's goal, of at least 2000 calories of exercise per week, is best. The national data definitely shows that folks regularly exercising at that level, year 'round. live longer and healthier lives.

Is there a reason or advantage to 3 and not 2 or 4 or 5? Is there a better time to workout?

The best advice is to exercise when and as much as you can maintain. If 5 days per week is going to burn you out, then don't do it.

I'm exercising about 3000 calories per week, typically putting in at least an hour per day. As a matter of fact, it's about time for me to head downstairs for Firm CardioSculpt.

 

[Debbie]

Thank you both for your input. The exercising is new, and I am hopeful that it will become the habit it needs to be long lasting. Your explanations were clear, and with the help of fitday.com I think that I will be able to easily analyze my progress. bicker---60 minutes a day?

, I've just found the time for 30, but I'll try! christa, absolutely right about the doctor! I was concerned about some members cutting their calories too low. That never seems to be a problem for me!

Thanks again, and a special thanks to the Tag Fairy! I love my colours!

 

[bicker]

Originally posted by Debbie
The exercising is new, and I am hopeful that it will become the habit it needs to be long lasting.

That's the right word -- makin it a "habit."

bicker---60 minutes a day?

Yup. That's how long it takes to burn as many calories as I need to burn in order to eat what I want to eat. If you prefer to exercise less and eat less, that's good too!

I've just found the time for 30, but I'll try!

Finding the time was tough, at first, but when I realized how much I got out of it (besides just eating more) it became a lot easier. Waking early and doing exercise before breakfast also helped fit it in.

 

[IheartMickey]

Is there a reason or advantage to 3 and not 2 or 4 or 5? Is there a better time to workout?

I've heard that the best time to work out is in the morning, because you're not just burning off the sugars that you've eaten. I'm not sure how accurate that is.

 

[disneychrista]

Originally posted by IheartMickey
I've heard that the best time to work out is in the morning, because you're not just burning off the sugars that you've eaten. I'm not sure how accurate that is.

Another positive to working out first thing in the AM is that you don't disrupt your day. If you simply get up an hour early for that workout and get it "out of the way" before you start your regular day, you aren't losing any part of that day. In contrast if you work out in the evening, life can get in the way - working late, having to take Jr. to practice, etc.