This has become an on-again-off-again post about Running in LoseIt. Sorry for the lack of updates. I've been extremely busy with work to even consider taking the time to put up something.
All levels of runner are welcome here, from first timers to experienced marathoners. We welcome someone who just ran for the first time or is just starting couch to 5K (r/c25k) as eagerly as someone who has thousands of miles of experience.
This post is for sharing your weekly progress or excitement with running. From training you got in this last week, your first run, a virtual race, or a real race, we'd love to hear what you did. Got a running related NSV (non-scale victory), we'd love to hear. Have a question or need advice, we are here to help.
In addition to sharing your progress each week, I ramble on about some topic related to running. This week's topic - Exercise Calories: The Myths and Uses
Exercise Calories or Did I Just Burn 1000 Calories?!
Gyms opened back up and I've been back in my condo's gym using the treadmill, elliptical, and the weights. It's nice to be able to replace outside walks with a very targeted Zone 2 hour workout on the treadmill (incline walking) or elliptical/cross-trainer to help build my cardio endurance better. Once again I'm looking at all sorts of stats about my workout -- miles, speed, heart rate, incline, and calories.
I think a lot of people look at the Calories reported on these machines and they can think that they burned a bunch of calories. When you are calorie counting, the question in you mind might be "did I burn those calories and how do I adjust my tracking?".
You did not burn all the calories
I've yet to see a calorie counter on any piece of equipment that matches what my chest strap and Polar watch reports -- they all over estimate, often 20-50% too much. Even my Chest Strap, my Polar Watch set to Treadmill or Elliptical will over report calories, but not nearly as much.
Now that 20-50% is based on me entering my weight, age, and often having my Polar heart rate strap one which broadcasts to all these machines. Most machines are set to have a standard 175lb person using the machine and base everything upon that. If I leave this setting, sometimes the machines will report close to my Polar watch, but often still over it.
How much did you burn?
The only way to tell how much you burned is by looking at your weight loss in a week. If you want to figure out those exercise calories, see how much you lost weight wise without them. Did you lose the same as your deficit would indicate?
For example -- you did five workouts during the week, totaling 3000 calories. During the week you ate at 1000 calorie deficit. You ended the week losing 2.5 pounds. Well, those 3000 calories really amounted to an additional 1750 of deficit (the extra .5 pounds). So the exercise calories really are worth about half of what was reported to you.
Repeat this again and again until you feel comfortable matching the workout calories to your deficit calculation.
The Half Rule
I find in a pinch most folks can take half the number shown on a machine and use it as a reasonable guess. Still, if you stop losing weight or lose less than expected, stop adjusting your eating based on exercise generated calories.
With the following caveats --
- You record all calories you ate -- you don't ignore pre- or post-workout food or supplements.
- You really worked out and got sweaty and/or were breathing hard. If you didn't actually push yourself, don't record calories.
- The workout took 30 or more minutes.
- You workout repeatedly, 2-3 times a week at least.
Why these rules? 1) If you aren't tracking all your calories, the exercise calories are the least of your concerns - track it all before you track your burn. 2) Workouts that aren't an effort are the most over inflated on the machines. An easy 2.5mph stroll on the tread for me burns about 200 calories and hour (will show 450-500 on most machines) and is not significantly different than general housework or shopping efforts (and you don't track them). 3) Short workouts are great for you, but don't amount to an important level of calories to track. 4) If you don't regularly workout the calories will not make a difference and you should ignore them.
Can you just pick Lightly Active or Active TDEE levels to reflect regular exercise?
When you select Lightly Active based on your exercise I think the estimates shown weekly workouts is deceptive. Lightly Active or Active/Moderately must include regular daily effort. You workout 3 times a week, that's not enough. You need 1-2 hours on-your-feet time everyday + 3 workouts a week for Lightly Active. Think of Lightly Active as a 10,000 steps a day, plus 3 workouts a week.
In general, if have a largely sedentary full time job do not pick anything but Sedentary for your TDEE factor initially. Adjust once you end up losing way more or less than expected.
Can you select it if you exercise? Yes, you can. Should you? I suggest adjusting from sedentary and not picking Light Active or higher levels if you are basing this on exercise and not an active lifestyle or job.
Socks for all Feet!
I've been loving some of these new socks. There's three different types of socks among the ones I received and they have their perfect uses. Depending what you are looking one type may be better for you and another better for someone else.
Here's that list again -- broken down by type --
Comfy Socks
- Injinji Run Lightweight No-Show
- Swiftwick – MAXUS ZERO Golf & Running Socks, Maximum Cushion
- Smartwool Men's PhD Run Cold Weather Mid Crew Light Elite Merino Wool Socks
- Darn Tough Men's Run 1/4 Ultra-Lightweight - X-Large Eclipse Merino Wool Socks for Running
- Balegas largely fit in here.
These socks are just comfy. They feel soft, have some padding/comfort, and if they have some supportive elements those aren't restrictive at all. These offer more warmth than minimal or supportive socks which tend to be thinner.
Supportive Socks
- Under Armour unisex-adult Run Cushion No Show Tab Socks
- Feetures and Thorilos also fit in here.
These socks offer support and structure. The UA socks are still comfy while providing arch support and some modest compression but combine some nice comfort materials. Feetures I have are similar but are more of a full bandage/elastic construction that provides support over comfort.
Minimal Socks
- Rockay Accelerate Anti-Blister Running Socks
- Drymax Hyper Thin Running Mini Crew
These socks are so slight, you might think they ripped you off by barely providing you anything but a thin light hose socking for your feet. But the socks are durable and the material's thinness and smooth texture make them into a second skin. The result is something that is protective that you forget you are wearing. I find these socks are the simplest way to prevent friction or hotspots. The smoothness protects against that. These are the absolute best socks for hotter days. They are the coolest and most comfortable on a summer run.
So what's the best socks?
Will pick my favorite socks in my next post!
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