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running/walking


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I like the treadmill. I'll usually run then walk then incline for about an hour and burn about 600 calories. If I do this about 5 days a week will my body get used to it and stop losing weight?
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?????

 

If you are burning more calories than your are ingesting, you will lose weight (as long as you're not starving yourself). Doesn't matter what exercise it is and for how many years you've been doing it.

If you do this same routine on the Treadmill day after day & week after week.  Yes your body ( muscles)  will adapt to it.  Then you will stop losing weight.  Sometimes you hear the term Muscle Confusion, it is not for body builders.  Basically, just add variety to your training sessions on the treadmill.

mmalkowsi, can you refer to any study to back up that claim?  I'm pretty sure its wrong.  I just asked about it recently.  See the thread here:  http://caloriecount.about.com/forums/fitness/ same-activity-all-time-results-fewer?utm_sour ce=notification&utm_medium=email&utm_ term=forumreply_topic&utm_campaign=forumr eply

Chellybattag, you aren't going to burn fewer calories by doing the same workout all of the time.  You might be passing up an opportunity to burn more calories by increasing your intensity or going further, but if you are happy and enjoying your workout just stick with it.  It isn't going to become less effective over time.

Dfish68:  according to what you had posted.  You mentioned that you were running, I suspect outside.  You also stated that that you do add variation to your runs.  Some days are faster, some are longer.  That is adding variety or muscle confusion to your workout.

What I am saying if someone continues to do the exact same routine every day, then the benefit of the routine will be lost once your body has adapted to this routine.  It is called muscle adaptation principle.  

I am afraid that you will burn fewer calories by doing the exact same workout as your muscle adapt to the stress.  The muscles become stronger and more efficient in that task.   To offset this one will need to incorporate muscle confusion.  Change your routine up, as you had stated in your posting.  Some runs are faster and some runs are longer.    For a tread mill routine, just change it up.   Add intervals once a month.  Then back to hills.  Then back to flats.   You are just shocking the muscles and not letting them adapt. 

 

Here are two articles and a blog entry that discuss muscle adaptation principle

http://www.iaaf.org/mm/Document/imported/4203 8.pdf

http://skinnybulkup.com/the-adaptation-princi ple/

http://www.sportsci.org/encyc/adaptex/adaptex .html

 

mmalkowsi:  Thanks for taking the time to respond and to post a couple of links.  I suspect you have a stronger background that I do in exercise theory, so please bear with me while I look for some further clarification.

I understand what you are saying about muscle adaption principle:  when you are training to improve performance you progressively overload muscles with periods of recovery in between.  The principle works for both strength and endurance.  The idea is that if you do the same workout all of the time you are going to plateau - the muscles/cv system aren't going to be stressed beyond what they can currently handle so they aren't going to improve.

I don't think it logically follows that plateau = decline.  I'm talking about reaching a steady state: a point where you are happy with your strength/endurance/calories burned during the exercise and don't really have to step up the ladder beyond that.  I didn't see any assertion that you start burning fewer calories by doing the same routine over and over again in the materials you linked.

I think the key issue here is a philosophical one.  Take a look at chapter 3 in the IAAF link you posted.  It has that pyramid ranging from age 14 where exercise can be fun, up to the tiny point just beyond age 25 where you are competing at the world level.  That's a fine perspective if you are training to go to the Olympics.  Its even a good perspective if you are an athletic teenager/young adult and imagine competing at a high level.  I think it really comes up short when thinking about most adults who just want to be active.

To me, we should be focusing on encouraging people to be at that "age 14" level from the pyramid - exercise is mostly for fun.  There are great benefits to strength/endurance/weight loss by just exercising - any mode of exercising.  It doesn't have to involve progressive overloading.  While it's fine to point out that the benefits of doing the same exercise will plateau, it doesn't mean that the benefits decline. 

Have I missed information about the benefits actually declining?

Dfish68:   You are absolutely correct, exercise should be fun!!!    The pursuit of any activity should be for one’s pure enjoyment.  The health benefits one’s get from the activity or excerise is a nice side affect.   I do agree with you that the choice of excersie should become a life decision.   As in your previous post, you had mentioned that had run for 10 years.   I can only assume from that line you have a passion or you enjoy running.   The health benfits that you get out of running is secondary to your enjoyment.  

 Now this is my personal opinion, that excerise should be life time pursuit.   Not a quick fix to reach a certain goal, because this is similar to the yo-yo diets.  

 If you reach a steady state in your excerise routine and are comfortable in your accompolishments at this level.  Then by all means stay at this level, but only as long as you are enjoying it.   You have to realize that a plateau are not only physical, they can be mental.   The mental barriers are the result of boredom of doing the same activity.  This boredom is one of the main reasons people drop out of gym at the 3 or 6 month mark.  They get bored with the same routine.   One of my activities that I enjoy is running, but I perfer the outdoors to a treadmill.  I find each day is different, either due to the weather, the people on the trail or even the set list on my ipod. 

 

Being an active adult is important.  In a way we are both saying the same thing in advocating excerise as a life time goal.   I do tend to promote the the muscle adaption principle, as I tend to get bored and need to add variety to my exercise.  I do envy the beginner exceriser, as they tend to make huge gains in their fitness within their first year, then they plateau.  Now when you reach that first plateau and are still enjoying yourself.  Then by all means continue that activity.   If you quit or want to quit then need to break past that plateau that you have reached in your activity.  Change the routine or add new activity or exercise.   Then come back to it later.     

 

I do apologize for the length of the post.  I tend to get carried away on this subject.

mmalkowsi:  not a problem for me on the long posts.  I enjoy the subject as well.  I think we've thoroughly hijacked Chellybattag's original thread, but let me see if I can come back around to see if we can agree on:

Chellybattag:  The immediate answer to your question is no, you won't stop losing weight by doing the same activity all of the time.

Many people like to add variety to their workouts.  You might be passing up the opportunity to burn more calories by changing up your workout from time to time:  going longer some days, going faster some days etc.   You might get bored or burned out doing the same thing all of the time.  Your workout might not prepare you for the Olympics, but if you are happy and enjoying it, stick with it!

Quite true.  We have taken over this post.

Back to the original question.  Yes Chelybattag will benefit from the stated routine.  What one will find is that more lbs or weight will be shed in the beginning.  As one's body gets adapted to the stress of the execise they will not lose the same amount of lbs as they did in the beginning.

Now don't get me started on fat metabolish.  That is another discussion.

Chellybattag enjoy your treadmill routine.  Once you get bored with it, then just change it up.

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