What kind of exercising should I be doing?

If one’s goal is to lose ten pounds or so, what’s the best kind of exercise? Is running good for calorie burning, or is that more for cardiovascular health? (I seem to be pretty healthy cardiovascularly speaking,* and I hate running, so this is why I ask–I’m hoping not to have to.)

-FrL-

There’s a nice little chart onthis page that shows where your heart rate should be based on your goals (weight loss, cardiovascular, etc.). It doesn’t really matter how you do it (excluding using stimulants), as long as you get your heart rate up.
ETA: Keeping your heart rate right around 60% of your max (which is usually defined as 220 - your age) allows for a good mix of stamina and fat burn, as per the chart.

What happens with use of stimulants, that they should be the sole exception to “It doesn’t really matter how you do it”?

They just raise your heart rate, but they’re not working the muscles to cause a caloric burn.

Running is great exercise. You may find it more tolerable with an ipod. That way you can kinda zone out with the music and ignore whatever it is that you hate about running. I love running but I still use an ipod. If you do use an ipod, make sure you running in a safe place though. You wouldn’t want to be distracted in a high traffic or otherwise dangerous place.

Swimming is also very good and not as high impact on the joints. Of course, this requires access to a pool, so that’s the downside I suppose.

Weight resistance training should be combined with cardio, because lean muscle mass will actually burn more calories at rest.

if you lose weight and lose muscle in the process, your resting metabolic rate will suffer. Resistance training will prevent this.

If you hate running, a brisk walking pace is very good for fat burning, although it takes more time to burn the same amount of calories. But you would probably notice results quickly by walking 1/2 hour a day (say about 2.5 miles).

I agree with the statement about weight training, but it’s difficult to start too much new stuff at one time and have it stick. Plus you have to go to a gym for that, instead of just out your front door.

Running causes me a lot of pain, either in the bones or the muscles (I can’t tell) in the front of my shins. People have tried to work with me on this, showing me the right way to run and so on. I seem to be doing it right. But after one day, my legs ache something awful. After the second or third day of running, I find it difficult to walk without limping. When I describe the symptoms, people say they think it’s “shin splints.” Maybe so, but all the ways they advise me to avoid the problem never end up working.

I took a fencing class a few years ago, and we ran several laps at the beginning of each session. I trooped through it, because dammit I wanted to learn how to fence. (And for the record, I did.)* But I am not exaggerating when I say this was the worst pain I had ever suffered in my entire life–and in the past, I’ve had to lie on the floor of an ambulance driving over bumpy unpaved roads for four hours with a dislocated shoulder.

I think there’s something wrong with me. But anyway, the bottom line is, I avoid running.

I’ve got free pool access, (I’d forgotten til you just reminded me!) so I may take that up.

-FrL-

*And any time I would mention this pain (which was rarely), it was clear the instructor thought I was just being a wuss. Which didn’t help. :frowning:

Swimming and walking are both great.

I should have mentioned I have free access to a gym here on campus.

I guess swimming would count as a kind of resistance training, too?

-FrL-

Did that include icing the crap out of 'em? That’s the only thing that works for me after rugby games and practice. Especially when my shins get stepped on.

For 10 pounds, you probably just need to clean up your diet.

I’ve already done that–and lost some pounds as a result–but my goal isn’t just weight loss but general health. I am told exercise is important for this. :slight_smile:

My targets are twofold–to lose 10 (or so) more, and to make exercise a permanent habit.

-FrL-

You know, I seem to recall the fencing instructor advised me to use ice when I got home, and now that you mention it, I seem to recall not doing so. Would it really help, do you think?

-FrL-

Almost any cardiovascular exercise is great for weight loss. Ignoring the winter sports like cross country skiing, running is the best way to reduce weight and be nothing but lean. Swimming is good, but even collegiate, competitive swimmers have higher body fat percentages than collegiate, competitive runners. Bicyclists are in-between. The biggest problem with swimming is that you have to reach a certain level of proficiency, before you can do it continuously. For many people, it is an anaerobic sport, until exhaustion, rinse and repeat.

Anything that gets you outdoors and moving will help. Running on an in-door track all year just has to suck. I would second lifting some weights, though. There’s a reason you never hear of runner groupies. Running can actually break down muscle, although I’m naturally so damn skinny, I actually gained weight. Swimming helps build shoulder mass, but in order to gain muscle mass elsewhere, you need to lift, or do something equivalent. (You’d be surprised at the variations of pushups.)

If no one can help your shin pain, including an analysis at a quality running shoe store, you might suffer from overly tight compartments containing your muscle tissue in that region. I’m not sure what can be done, short of surgery, but any excuse for a massage. Your doctor might be able to help.

I like the treadmill with a steep incline. That way I can walk and still burn a lot of calories. Walking (as compared to running) allows you to read while exercising. I listen to Ipod too, but reading really makes the time fly.

Absolutely. Around here (Colorado), many runners will sit or kneel in cold streams that seem closely related to an ice flow. Others will sit in a cold tub. :eek: I tried that once. Since I don’t suffer from leg pain, the cure was definitely worse than the disease.

Will they do that pro bono?

-FrL-

Absolutely. It doesn’t take much. Two of the stores here will film you on a treadmill as part of selling you shoes. That way you can find pronation, supination, etc. issues. A third store just relies on the eyes of elite athletes. That works too.

The running store I patronize does. They wouldn’t even sell me a pair my first time there until they had measured my gait, watched how I walk, & had me run in several different pairs of shoes. In fact, I was encouraged to take the pair of shoes I eventually bought (cheapest pair in the store and the guy was happy with my choice even), leave the store, and run for 15 minutes in them to get a really good feel for them. And they did help with my shin splints pretty significantly. Just remember if you do buy specialty running shoes, use them only for running–they wear out fairly quickly.

Another option is an elliptical machine. The motion is similar to running, but with no impact involved. I haven’t had the time to go to the running store recently (they close before I get out of work most days), so I’ve been using my gym’s elliptical machines instead of running. Great workout, and i don’t walk away with shin splints at all.

BTW, I third the suggestion of weight/resistance training. And I would also suggest you don’t worry as much about your weight as you do your body-fat percentage.