Hi! BLT suggested I come here...

Brie2010 · April 2012

Audette:
Brie2010:

Have you been fitted for shoes? If you're running in standard cross-trainers, or if the shoes are >4-6 months old, that could be the problem. Go to a local running store, NOT a chain, and have them fit you. Even if you don't become a runner, the shoes will be good for walking anyway. Everyone's foot and gait are difference and shoe choice makes a world of difference.

Also, if your HR is too high, you need to slow down. You're running too fast. There's no right or wrong speed to run. Have you tried the Couch to 5K program? It's great.

Also also, I will add in a plug that you should be lifting weights, particularly heavy ones. The New Rules of Lifting for Women is a great book that is DIY. I am also a big believer in CrossFit and bootcamp-style classes.

I would imagine that your metabolism is not functioning well if you're doing solely cardio and eating low calorie. Lifting will help you build muscle, which is so important in the long run.

Yes, I have been properly fitted for shoes. Strangely, it took some doing to find an independent store specializing in running shoes here, but I did. They are less than two months old at this point, and yes, running still hurts my joints and shins. I have tried the c25k program, and hated every minute of it - I began to dread working out, and it took a _lot_ more effort to convince myself to do it.

I've read The New Rules of Lifting for Women, yep, and it's the direction I want to go in with weights. I don't know that I'll follow every bit of information in the book, but it has some good information.

It might be worth mentioning that this is the lowest weight I have ever been at as an adult. I'm wearing sizes I last saw in middle school. I'm in the best shape I've been in since then, too. I'm not sure that's relavent, but it might help to know that I've never been in a normal weight range.

Unfortunately, running shoe stores can get it wrong. Most small places will take back used shoes if you're nice about it, and exchange them for something better.

Buuuut if you hate running, you hate running. It's not really my thing anymore either. I get that. You have to pick something else you like.

I would work, then, on adding weights and switching up your cardio. I'm on Team Susie Derkins--the elliptical does nothing for me whatsoever, aside from loosen up tight muscles. And if you're doing that as your only exercise, your body will adapt quickly. It's spring, and the weather should be getting nice soon! I'd experiment with all sorts of different cardio--you can try spinning, or biking, or hiking, or workout DVDs, or kickboxing, or pool running, or dance classes, or swimming, or joining an adult sports league, or whatever tickles your fancy. It took me probably 3 years of working out consistently to find something I really, truly enjoyed and looked forward to doing every day. I tried everything along the way, and finally, now, I know that intense group fitness classes (CrossFit, spinning, etc) are my thing.

Either way...shake it up exercise-wise. Your body adapts crazy fast!

Audette · April 2012

Brie2010:

Either way...shake it up exercise-wise. Your body adapts crazy fast!

I think this statement still confuses me - if the body adapts, then the same level on a cardio machine should show a reduction in heart rate over time, right?

So, as long as I push myself to a good target heart rate, regardless of level, should I need to worry about the body adapting?

(obviously, this is independent of interval training, although I'd be curious how you figure out targets for the high and low part of intervals)

I actually really enjoy working out on these cross training machines. I'd be bummed out if I got to the gym and none were available. I feel good while I'm using them (sweating like the dickens, breathing hard, but still good), and I feel good after I finish the workout.

Weekends are where I switch it up. Last weekend, DH and I went hiking on both Saturday and Sunday. Some weekends I count heavy yardwork as my workouts, or heavy cleaning, or we'll go play the tourists and walk around and around and around...

Sessalee1010 · April 2012

I think the issue is that the body becomes efficient at the things you're used to doing, so it can spend less energy to do that. You're using the same muscles over and over. Confusing your body by working different muscles and working harder is going to be better in terms of effort and thus calories burned.

No one is telling you to break up with the cross trainer, but I'm betting if you put that much energy into a different form of exercise, you'd see more results.

Brie2010 · April 2012

Audette:
Brie2010:

Either way...shake it up exercise-wise. Your body adapts crazy fast!

I think this statement still confuses me - if the body adapts, then the same level on a cardio machine should show a reduction in heart rate over time, right?

So, as long as I push myself to a good target heart rate, regardless of level, should I need to worry about the body adapting?

(obviously, this is independent of interval training, although I'd be curious how you figure out targets for the high and low part of intervals)

I actually really enjoy working out on these cross training machines. I'd be bummed out if I got to the gym and none were available. I feel good while I'm using them (sweating like the dickens, breathing hard, but still good), and I feel good after I finish the workout.

Weekends are where I switch it up. Last weekend, DH and I went hiking on both Saturday and Sunday. Some weekends I count heavy yardwork as my workouts, or heavy cleaning, or we'll go play the tourists and walk around and around and around...

I don't know how to explain this well (maybe someone else can?) but adaptation is about more than just heart rate. Basically, from what I understand (and have experienced), after doing the same exercise routine for weeks, your body just kind of knows, metabolically and muscle-wise, what to expect. It kind of says, "okay, Audette's going to do the elliptical for half an hour and her HR will be 155" and sort of builds that in. Your body is incredibly smart and efficient. It will know to hang onto more fat to help fuel those workouts. That's why I like CrossFit--it's different every day and keeps my body guessing.

If you like the cross-trainer, keep doing it! But I agree with finding other ways to use it. Try doing high intensity interval training--15 minutes of intervals, where for 30 seconds you're sprinting like a frigging crazy woman, 1 minute rest, repeat. By the end you should be 100% spent. Do some workouts with the hills cranked up all the way the whole time, but go slowly, etc.

I also think that you should find a way to work weights into your routine, period. There are a lot of different vehicles to get weight training into your workout, but you're doing yourself a disservice by not incorporating it at all. NROLFW is great, but you can also do other programs or classes. Weight training really is crucial IMO.

gumiberg · April 2012

Brie2010:
Audette:
Brie2010:

Either way...shake it up exercise-wise. Your body adapts crazy fast!

I think this statement still confuses me - if the body adapts, then the same level on a cardio machine should show a reduction in heart rate over time, right?

So, as long as I push myself to a good target heart rate, regardless of level, should I need to worry about the body adapting?

(obviously, this is independent of interval training, although I'd be curious how you figure out targets for the high and low part of intervals)

I actually really enjoy working out on these cross training machines. I'd be bummed out if I got to the gym and none were available. I feel good while I'm using them (sweating like the dickens, breathing hard, but still good), and I feel good after I finish the workout.

Weekends are where I switch it up. Last weekend, DH and I went hiking on both Saturday and Sunday. Some weekends I count heavy yardwork as my workouts, or heavy cleaning, or we'll go play the tourists and walk around and around and around...
I don't know how to explain this well (maybe someone else can?) but adaptation is about more than just heart rate. Basically, from what I understand (and have experienced), after doing the same exercise routine for weeks, your body just kind of knows, metabolically and muscle-wise, what to expect. It kind of says, "okay, Audette's going to do the elliptical for half an hour and her HR will be 155" and sort of builds that in. Your body is incredibly smart and efficient. It will know to hang onto more fat to help fuel those workouts. That's why I like CrossFit--it's different every day and keeps my body guessing.
If you like the cross-trainer, keep doing it! But I agree with finding other ways to use it. Try doing high intensity interval training--15 minutes of intervals, where for 30 seconds you're sprinting like a frigging crazy woman, 1 minute rest, repeat. By the end you should be 100% spent. Do some workouts with the hills cranked up all the way the whole time, but go slowly, etc.
I also think that you should find a way to work weights into your routine, period. There are a lot of different vehicles to get weight training into your workout, but you're doing yourself a disservice by not incorporating it at all. NROLFW is great, but you can also do other programs or classes. Weight training really is crucial IMO.

I agree with everything Brie said - interval training and weight training are important components that you are missing. And unlike steady-state cardio, these two things leave your metabolism raised for a good amount of time after the workout. Also, they help change the shape of your body. Not too mention muscle increases your metabolism.

There are different kind of intervals. HIIT (high intensity) are very short but extremely difficult intervals. When you do these, should only last 20 seconds and you should not be able to do very many. Usually is 20 second full-out effort with 40 seconds recovery.

Then there are longer intervals (ie, 1-2+ minutes) at a more maintainable effort.

HIIT is the best for burning calories.
Longer intervals are better at increasing endurance.

Sometimes you want efficiency (like when you are training for a marathon). You are going to be able to run more miles if you are only burning 70 cals per mile vs 110. But in your case, you really dont want to be efficient on the elliptical. And that is why you need to change it up...change it up with speed and resistance and intervals.

Have you tried spin class? Its a great workout with intervals and if you have yet to do it, it will be a nice jump start to your body.

Also, jump roping..5 minutes can be quite a workout and a nice warm up before lifting weights.

Good luck!

Audette · April 2012

Thanks for the explanation on the adaptation thing - it makes more sense now.

The plan is to start lifting with the trainer next week - I want to use free weights, and as I've never done it before, want someone to check my form while I'm doing it so I don't hurt myself.

It looks like I need to consider how to switch things up on my system. Definitely food for thought.

Thanks to everyone for their feedback. It's been helpful.

steph96 · April 2012

Have you tried plugging in your average and max heart rates into a calculator online? You might actually be burning more calories than you think. Since my heart rate is higher (since I'm sooo out of shape), I burn almost double what the machine says.

emac123 · April 2012

Audette:

Joenali:
I didn't read the other responses. But I had "normal" thyroid results but my doctor decided to put me on meds because of my symptoms. I have sub-cllinical hypothyroid. Within a week of going on meds I felt better. Within a month I lost about 8-9 pounds. Go see an endocrinologist!

My PCM won't give me a script for thyroid medication unless my numbers are abnormal (this might be because the Tricare system has me seen by a PA as my primary care manager - I think they might have limits on what they can do without conclusive evidence). But, I have made an appointment to get a referral to an endocrinologist. Hopefully once I get that I can see one before too long. We're in a major metro area, and at a large base, so hopefully...

Hopefully you can get in to see an endo soon. Hypothyrodism is often caused by an autoimmune disease. The doctor can test to see if you have thyroid antibodies. If you do, it means that you have the autoimmune disease and they are more likely to start you on meds even if your TSH is only slightly elevated. Good luck!

KristysRedBarn · April 2012

Hi! I would wonder about PCOS as well. Hopefully the Endo. will have some answers for you, which reminds me I should call mine again, ::sigh::

Hi! BLT suggested I come here...

Re: Hi! BLT suggested I come here...

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