i do a run/walk on the treadmill. 2min walk at 2.0 and then 2 min at 5.3 for 32 min
Fitness Minutes: (27,878)
72 9/20/12 2:55 A
Thanks for all the great suggestions and comments! I do fairly heavy-duty strength training 2-3 times a week - which means I've still been getting stronger and (very, very slightly) leaner, even though the scale hasn't really budged. But it hadn't occurred to me to try using a heart monitor or tweaking how I register my bike ride - or changing my route to make it more challenging. It's really hilly where I live, so that shouldn't be a problem :o)
I agree with Coach Jen - your body gets efficient (ie. burns fewer calories) at any activity it does regularly.
But this is no reason to stop riding your bike. Combining exercise and your commute is a very time efficient way of fitting in exercise. Perhaps you could find some detours and hills on your way home to increase the intensity of your ride, when it doesn't matter when you work up a good sweat.
But perhaps include some cross-training by including some different forms of exercise when you can eg. walking, running, etc. I also agree with the suggestion of including strength training.
After about 4-6 weeks of doing the same thing all the time, your body gets used to it. So this bike ride is like a regular part of your day, and probably isn't challenging enough to your body at this point to count as "exercise" and help with weight loss. I'd probably experiment by tracking just 1/2 of your commute time. See how that affects your calorie range, and whether or not it has an impact on your weight loss after a month or so. That might be enough to still account for the fact that you're being active, but not overstating your calories burned since you've been doing it for so long.
If that doesn't help, then you can re-evaluate from there.
What if any strength work are you doing? Strength work is more critical and productive with regard to fat loss than cardio according the the guys in the white lab coats who place it send only to nutrition (diet).
My situation is similar, except that my commuter "workout" isn't as long or as tough as yours. I walk to and from work every day - about 30 minutes in total at 3.75 mph. I think the estimated calories on Spark are around 120 but because I have adapted to this workout, it doesn't feel particularly challenging. I record the calories burned as 75 per day and track the minutes for weekly totals.
I agree with Fieldworking's suggestion that it would be useful to get a calculation based on a heart rate monitor. If you don't have one, maybe you could borrow one and use it for a couple of days. If that's not feasible, I'd suggest that you discount what the website says by about 15-20% (more towards 20% if you've been doing this for a while and have really adapted to the workout).
Fitness Minutes: (37,242)
540 9/19/12 3:49 P
Riding your bike is cardio. I guess it might help to get a heart rate monitor. Then compare the differences between the heart rate monitor and what the website says. I'd go with the one that is least of the two. Of course, you could always take the average of the two and enter it in.
Fitness Minutes: (27,878)
72 9/19/12 3:46 P
I bike to work five days a week, rain or shine - round trip it's about 14 km. My route is pretty flat with the exception of one long hill. I bike at a pretty fast clip - but short of turning into a pool of sweat by the time I get to work. I've been doing this for many, many years. Does this still count as cardio? I've been tracking my commute as cardio in addition to running, step, etc., which brings my cardio minutes up to about 90 per day on average. But I don't see that I could possibly be burning as many calories as the tracker says I am. In other words, I think adding my bike commute to my cardio minutes leads me to overestimate how many calories I burn. I should add that I've been stuck at the same weight for about four months now, and I'm trying to figure out what I'm doing wrong. I should be losing according to the calories in-calories out equation. Would it make sense just to stop counting my bike ride as cardio? Anyone else have similar problems figuring out how to use the tracker most effectively?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkTeams, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.