Raising heart rate via exercise for anxiety/depression but burning few calories?
September 10, 2009 3:46 PM Subscribe
exercisefilter: What is the best way to aerobically tax my heart so I can get the benefit they talk about to try and alleviate anxiety/depression - but! - burn the LEAST calories?
So when I've periodically wigged out over time, for one reason or another, over the course of a couple weeks - or longer - I lose/lost weight. It sucks and I hate that. (Yes, I see healthcare professionals for this.) I also have a bunch of dietary restrictions that make eating a lot of calorie dense foods difficult (I am gluten intolerant, don't eat any dairy, and not much meat), although I have gotten good about cramming lots of small amounts of calories into me over the course of an average day. And then upset stomach every couple of days when this happens doesn't help either. Suffice to say that I have become an extremely "hard gainer". ; )
When this happens, I avoid aerobic exercise altogether. I stick to very small amounts of periodic weight lifting (maybe 10-15 minutes every other day) and stretching, sometimes easy yang-style tai chi. More recently I've been looking into different kinds of yoga as well, which are cool. But that really doesn't do what I think I'd like to be able to do for my heart, if I can. Of course, I could be going about this all wrong. Typically, I know that if i don't lift, gaining weight takes an eternity, and it already takes me a really long time when i do.
bad idea? I don't have any known heart problems or anything else seriously systemic (yet) that would stop me from doing stuff, other than you know, I feel like crap because I'm under the weight I feel is "normal" for me by a couple pounds, and during these periods my ability to digest is kind of a crap shoot every couple of days.
Thanks for any ideas, hive mind.
So when I've periodically wigged out over time, for one reason or another, over the course of a couple weeks - or longer - I lose/lost weight. It sucks and I hate that. (Yes, I see healthcare professionals for this.) I also have a bunch of dietary restrictions that make eating a lot of calorie dense foods difficult (I am gluten intolerant, don't eat any dairy, and not much meat), although I have gotten good about cramming lots of small amounts of calories into me over the course of an average day. And then upset stomach every couple of days when this happens doesn't help either. Suffice to say that I have become an extremely "hard gainer". ; )
When this happens, I avoid aerobic exercise altogether. I stick to very small amounts of periodic weight lifting (maybe 10-15 minutes every other day) and stretching, sometimes easy yang-style tai chi. More recently I've been looking into different kinds of yoga as well, which are cool. But that really doesn't do what I think I'd like to be able to do for my heart, if I can. Of course, I could be going about this all wrong. Typically, I know that if i don't lift, gaining weight takes an eternity, and it already takes me a really long time when i do.
bad idea? I don't have any known heart problems or anything else seriously systemic (yet) that would stop me from doing stuff, other than you know, I feel like crap because I'm under the weight I feel is "normal" for me by a couple pounds, and during these periods my ability to digest is kind of a crap shoot every couple of days.
Thanks for any ideas, hive mind.
Google exercise calorie burn calculator and you get things like this. Good luck
posted by IndigoJones at 4:16 PM on September 10, 2009
posted by IndigoJones at 4:16 PM on September 10, 2009
Calorie burning generally happens when you work, but not hard, for a long time, say with a heart rate of about 120-130 over the course of a few hours.
Cardio exercise is exercise of the heart. You want really high intensity so your heart rate goes to 80-90% of its max (so aim for 160-190 depending on age/gender, check with your doc) - if you're working as hard as you can you'll be able to sustain it for only a few minutes before running out of glycogen and oxygen. Do that a few times with very long rests between.
To get the really hard workout, you want to involve your legs in a big way because leg muscles are large and can use energy quickly. Good options are a rowing machine (2km sprint, get it under 8 minutes if you're of normal fitness) or an elliptical trainer set to really high load. Whichever you choose, set the intensity so that you're completely trashed (i.e. only just able to stand) at the end of about 8 minutes.
If you don't have a gym, try sprinting up a steep hill until you can't.
posted by polyglot at 4:17 PM on September 10, 2009
Cardio exercise is exercise of the heart. You want really high intensity so your heart rate goes to 80-90% of its max (so aim for 160-190 depending on age/gender, check with your doc) - if you're working as hard as you can you'll be able to sustain it for only a few minutes before running out of glycogen and oxygen. Do that a few times with very long rests between.
To get the really hard workout, you want to involve your legs in a big way because leg muscles are large and can use energy quickly. Good options are a rowing machine (2km sprint, get it under 8 minutes if you're of normal fitness) or an elliptical trainer set to really high load. Whichever you choose, set the intensity so that you're completely trashed (i.e. only just able to stand) at the end of about 8 minutes.
If you don't have a gym, try sprinting up a steep hill until you can't.
posted by polyglot at 4:17 PM on September 10, 2009
Certain types of Yoga will tax your heart, but it not burning a great deal of calories....
posted by fluffycreature at 5:17 PM on September 10, 2009
posted by fluffycreature at 5:17 PM on September 10, 2009
This sounds like something you might want to consult your docs or a dietician about. As far as alleviating anxiety I found that things like walking (and for me, spin class) did the trick...it's true if you work harder your appetite increases but sounds to me like it's more the food intolerances that are working against you here.
If you can drink your calories that may help...but I really think you need a nutritionist to help you increase calories if you want to do get the best benefit of stress relief with the exercise.
But worst case scenario, I think walking is your best bet.
posted by St. Alia of the Bunnies at 5:27 PM on September 10, 2009
If you can drink your calories that may help...but I really think you need a nutritionist to help you increase calories if you want to do get the best benefit of stress relief with the exercise.
But worst case scenario, I think walking is your best bet.
posted by St. Alia of the Bunnies at 5:27 PM on September 10, 2009
Swimming is a good one that is a low-impact way to get your heart rate up, and that doesn't tend to burn a lot of calories (compared to biking, hiking or running for the same amount of time). This is not an academic/peer-reviewed website, so take it with a grain of salt, but the info seems to square with what I've heard/read.
posted by purlgurly at 5:59 PM on September 10, 2009
posted by purlgurly at 5:59 PM on September 10, 2009
Have a look at this article from Time magazine, "Why Exercise Won't Make You Thin." The premise is, basically, that new research seems to show the increased hunger caused by exercise--and subsequent intake of food--typically exceeds what is required to replenish what you burned during the exercise. You burn 200 calories on the treadmill, but compensate by eating 300 calories afterward, for a net increase in 100 calories that day. Over time, these extra calories add up.
It may not be true for everyone, but the article provides some fairly compelling evidence that exercise can lead to weight gain (or at least weight maintenance) if it doesn't accompany food restriction. This is bad news for most overweight people who've been convinced they must spend hours in the gym to lose weight, when in fact, what they really need to do is eat less--advice no one wants to hear. But this effect could work to your advantage.
I don't see anything in your dietary restrictions that indicates a challenge in finding calorie dense foods, either. Fats provide the densest calorie load per gram, so make the rest of us jealous by eating lots more of healthy ones (Olive oil? Avocados? Peanut butter/tahini/almond butter? Nuts? Fried tortilla chips dipped in hummus made with plenty of tahini?)
In my own experience training for a marathon, I was healthier, cardio-wise, than I'd ever been--but I didn't lose a pound during six months of lots of running. I had taken on the challenge in part to lose weight, but even though I didn't, I still enjoyed the benefits of lots of exercise, so it was totally worth it.
posted by ViolaGrinder at 6:23 PM on September 10, 2009
It may not be true for everyone, but the article provides some fairly compelling evidence that exercise can lead to weight gain (or at least weight maintenance) if it doesn't accompany food restriction. This is bad news for most overweight people who've been convinced they must spend hours in the gym to lose weight, when in fact, what they really need to do is eat less--advice no one wants to hear. But this effect could work to your advantage.
I don't see anything in your dietary restrictions that indicates a challenge in finding calorie dense foods, either. Fats provide the densest calorie load per gram, so make the rest of us jealous by eating lots more of healthy ones (Olive oil? Avocados? Peanut butter/tahini/almond butter? Nuts? Fried tortilla chips dipped in hummus made with plenty of tahini?)
In my own experience training for a marathon, I was healthier, cardio-wise, than I'd ever been--but I didn't lose a pound during six months of lots of running. I had taken on the challenge in part to lose weight, but even though I didn't, I still enjoyed the benefits of lots of exercise, so it was totally worth it.
posted by ViolaGrinder at 6:23 PM on September 10, 2009
crossfit is an intense cardiovascular workout,
and it feels very different to purely aerobic training like running.
May be you could give it a try?
these places are in austin:
http://www.crossfitaustin.com/
http://www.westlakecrossfit.com/
http://www.crossfitcentral.com/
http://delsolmaf.com/crossfit
posted by compound eye at 7:08 PM on September 10, 2009
and it feels very different to purely aerobic training like running.
May be you could give it a try?
these places are in austin:
http://www.crossfitaustin.com/
http://www.westlakecrossfit.com/
http://www.crossfitcentral.com/
http://delsolmaf.com/crossfit
posted by compound eye at 7:08 PM on September 10, 2009
this place is in austin too
http://www.fitandfearless.com/
posted by compound eye at 7:09 PM on September 10, 2009
http://www.fitandfearless.com/
posted by compound eye at 7:09 PM on September 10, 2009
Your requirements are kind of exclusionary*, but martial arts seem to fit the bill the best.
It depends largely on the form and the particular instructor who's leading the classes, but it seems to fit the ciriteria.
Yoga, may also be the way to go; holding forms seem to take a whole lot of discipline, and raises heart beat, but doesn't involve a lot of movement of force which is typically linked to calorie burning.
*I'm not sure that you can have equivalent areboic exercise without spending the same amount of calories..
posted by porpoise at 11:03 PM on September 10, 2009
It depends largely on the form and the particular instructor who's leading the classes, but it seems to fit the ciriteria.
Yoga, may also be the way to go; holding forms seem to take a whole lot of discipline, and raises heart beat, but doesn't involve a lot of movement of force which is typically linked to calorie burning.
*I'm not sure that you can have equivalent areboic exercise without spending the same amount of calories..
posted by porpoise at 11:03 PM on September 10, 2009
This sounds like your focusing on your intake rather than focusing on the mental benefits of doing exercise. You've created a catch-22 situation in your head that does not exist in reality.
After you have exercised your body will tell you to eat and you will naturally do this. It is not clear to me from you post, how much your eating has become problematic because of biological reasons and how much it has become problematic because of psychological reasons. Doubtlessly it is some mix of the two. Your food restrictions are tough, but not impossible to overcome. You should find an exercise which will have the most benefit for you mentally.
For me running somewhere outdoors, and preferably as wild as possible, did it. However, I started out walking, which also did it - but less efficiently (i.e. 2 hour walk =45 min run). YMMV
posted by munchbunch at 3:38 AM on September 11, 2009
After you have exercised your body will tell you to eat and you will naturally do this. It is not clear to me from you post, how much your eating has become problematic because of biological reasons and how much it has become problematic because of psychological reasons. Doubtlessly it is some mix of the two. Your food restrictions are tough, but not impossible to overcome. You should find an exercise which will have the most benefit for you mentally.
For me running somewhere outdoors, and preferably as wild as possible, did it. However, I started out walking, which also did it - but less efficiently (i.e. 2 hour walk =45 min run). YMMV
posted by munchbunch at 3:38 AM on September 11, 2009
I've heard of various studies that show that swimming does not cause as much weight loss as one would expect from the number of calories burned.
posted by callmejay at 10:13 AM on September 11, 2009
posted by callmejay at 10:13 AM on September 11, 2009
This thread is closed to new comments.
posted by embrangled at 3:56 PM on September 10, 2009