"Vigorous Effort" vs. "Moderate Effort" on the Elliptical

Hi! I am working out on my elliptical at about 80-85% of my max h/r for about an hour a day. I use a heart monitor to check and I count my pulse every so often and I am reasonably sure I am averaging that h/r for my hour on the machine.

Anyway, I have been using CC's elliptical calories burned estimate and have selected "moderate effort", but I'm now wondering if what I'm doing is actually "vigorous" instead of "moderate".

It didn't matter much what I entered when I was trying to lose weight, but as I enter my maintenance phase I wonder if assuming I am doing a "vigourous" effort and the attendant increase in calories burned might be more accurate. I don't want to gain any weight back, and I do want to lose a few more lbs while eating more.

I guess only time and consistent logging and weighing will tell, but it would be a nice lift to know I am burning 900 cals/hour instead of just under 700.

So, what's the difference between "moderate" and "vigorous"? Am I being "vigorous" at 80-85% of my max h/r?

Bump.

I am pretty sure that extended effort at 80-85% of your max HR is considered vigorous.  If it is (or would be) difficult to carry on a conversation and you are breathing very heavy than it is definitely vigorous.

I forget the exact percentages, but I remember seeing something like 55-65% Max HR = light; 65-75% of Max HR = moderate; >80% = vigorous.  Someone else can correct those percents if they are off by a bit.

Thanks for your reply! I appreciate it.

You must be right. I can't imagine things getting more vigorous than 80-85% heart rate.

I recommend using a heart rate monitor watch, that also calculates calories.  It seems that CC is usually pretty accurate with the calories burned for each activity, but it is definitely helpful having your own read out as well.  I just bought one at target for 50 bucks, and I think it's definitely worth it.  I was getting a bit discouraged looking at the calories burned on the machines, but it was at least 200 calories less than I was actually burning!

Since December I have been losing more weight than the math tells me I should've. I just now considered that I was underestimating the calorie burn I get on my trusty elliptical. I think CC's estimate is pretty good. I am just kind of ramping up to going on maintenance, and I guess I'm a bit nervous about it.

I don't want to gain any weight back but I do want to eat more. I love love love working out, so I think it'll be easy to keep up my regimen. I guess the only thing to do is to keep counting calories and keep working out. I weigh myself every day at the same time so what ever will be, will be. I'll just have to course correct every so often.

Thanks for your reply a80r!

Hey!

Just wanted to say that for most people switching to maintenance mode is definitely a shock, mostly mental-wise. I remember having a tough time getting my mind around to the fact that I not only can, but should eat so much more. And I did have to fight to alter the habits built up during dieting, as well as the restraining mindset I`d been used to.

My advice to you would be to stop worrying and feeling nervous, but rather see everything as a sort of reward for meeting your goal, and a great opportunity to return to the time when counting calories wasn`t such a big part of your life and you had more time to focus on the things that really mattered.

Weight loss is a journey you can learn a lot from, and every step of the process has its purpose. Now you know how to stay healthy by eating sensibly (both food and portion wise) and getting more active.

Thanks for the advice! My weight was a symptom of my OCD and my eating disorder. I feel like I have been treating the symtom but not the disorder. Switching to maintenance will be hard work, but it's really the job I started this whole adventure for in the first place.

I am totally stoked for the reward phase...but as of now I like what I eat, when and how I eat it, and can't imagine making too many changes. Maybe larger portions...but that's about where I'm at now.