Do you want to lose 10, 30, 50 or more pounds? Have you recently reached your weight loss goal but want to maintain it? Are you willing to dedicate yourself to a healthy lifestyle? Then this blog is for you!

I have lost 118 pounds and have maintained the weight loss for two years. One of the things I have learned during the weight loss process is that it is much easier to reach and maintain your goal weight if you surround yourself with like-minded individuals to support you in the process (whether they be in person or online).

I also have learned that learning as much as possible about healthy living gives you the knowledge and expertise needed to lose weight the “right” way. So this blog includes regular posts, a book list, website list, TV list, video list and book and website of the month. In addition, there is a recipe of the month and product review section. Visitors to Weight Loss Aficionado can just enjoy the site for informational purposes or can comment on posts, ask questions, share resources, their triumphs and pitfalls during the weight loss process.

Thursday, March 1, 2012

Rev Up Your Physical Activity: Try Running!

I have been going to the gym 2 ½ - 3 hours (3 to 4 classes one after the other) a day for the last 5 months. I classes I take include Zumba, Total Body Conditioning, Core Conditioning, Boxing, Yoga and Pilates. At this point classes have become easy for me. I also realized using Body Media Fit that I burn fewer calories during these activities then I used to when I started my diet. So, as I became more fit, classes just did not elevate my heart rate as much as they used to although I give 100% during each class. 

I came to the realization it was time to rev up my exercise regimen. I thought about the activities I could get better at and one sport came to mind, running. I HATE running. My heart pumps fast, I get out of breath and I feel light headed. Well, maybe I’m imagining being light headed, but I still HATE RUNNING. 

So, two weeks ago I decided I would start running a few days a week on the treadmill. I go back and forth between running (6.0) and speed walking (4.0) for an hour each session. My regimen is as follows:
  •  My first week I did the following each session: ran 10 min., walked 10 min., ran 9 minutes, walked 10 min., ran 8 min. and then walked 13 min.= 60 min.
  • Last week I revved it up and did the following: ran 13 min., walked 10 min., ran 12 min., walked 10 min., ran 11 min., and then walked 4 min. = 60 min.

I was shocked to see I was burning between 620 and 650 calories each hour doing this regimen the last two weeks. This is 200- 275 calories more an hour than I burn in a high cardio type class like Zumba, boxing or kickboxing! My goal is to run 30 minutes without stopping by May 1st.  Each week I plan on increasing the amount of running within the hour until I reach my short term (2 month) goal.

When I use the treadmill I keep my hands on the pulse monitor periodically throughout the session, specifically 5 minutes after I start walking and after each run spurt. What I learned is that my heart rate stays elevated during the walking even though I stop running. In turn, allowing me to burn more calories than I normally would when walking on the treadmill. 

So, if your exercise routine is getting too easy for you, rev it up! Increase the time, take harder classes or try a sport that really challenges you, like running does for me!
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