Recumbent Bike: Exercise Update
Since January, I have been using a recumbent bike in an attempt to build my physical endurance, reduce my aches and lose some weight (you can see my original post here). It is now mid-May, and I thought I would update the curious on how it's going.
Physical Endurance: First, I am proud to say that my bike has not turned into an extravagant clothes hanger. I have increased my usage from 3-4 times a week to a solid 5 times a week. With my knees and joint pain, there might be a day that I can't do the whole 30 minutes, but I try to at least get to 20 minutes.
I had decided earlier on that if I kept the resistance level to a range of 4-6 (sometimes 8 on good days), it was challenging enough to get my heart rate up to target and get me sweating, and there was no use killing myself by doing the higher levels at this point and burning out for the rest of the day (or week). Slow and steady beats the fibro.
My rpms (rotations per minute) have increased from the original 35-45 rpms to 50-60 rpms (at the same levels). This means I usually bike more than 6 kms per day which is exciting for the woman who remembers times when she couldn't walk up a flight of stairs without mentally preparing for the pain. I'm not saying I run up staircases now, but I do face them with more confidence and can master a set of stairs without looking like a little old lady trapped in a 30-something body.
Aches: You usually don't notice when pain is gone; you notice when it comes back. With the help of the exercise, I find with the odd exception (damp weather or foolishly long periods of physical exertion for a fibro-gal) that my 'at rest' aches have reduced greatly, especially my sacriolitis afflicted areas (lower back and hips), and my knees.
Weight Loss: So, here's the one area where I get frustrated and I am going to give people advice: get yourself a measuring tape.
At the start of March, I wasn't seeing any change on the scale. I was dumbfounded. Yes, yes, I'm building muscle, muscle replaces fat, muscle weighs MORE than fat, blah blah science sucks blah blah. Instead of punishing myself at the scale, I got myself a measuring tape, made myself a spreadsheet with a column for body areas (chest, beneath the chest, tummy, hips, upper thigh, lower thigh), and started measuring myself every 2 weeks.
If you learn nothing else from this blog post, learn this: the scale spells defeat, while the measuring tape reveals hidden victories.
While the scale stands basically still each visit, my measurement numbers go down an average of 1/2 an inch every two weeks. That means that since March, I have lost 2-3 inches in the areas I mentioned above. Thank god.
If I had stuck with the scale, I would have only seen a weight loss of - and I kid you not - 3 pounds since January. Does the lack of weight loss piss me off? YES because we are trained that those numbers are what's important. And crap, how much can muscles weigh, really?? 3 freakin' pounds??? Come ON!
See? If I didn't use the measuring tape, I wouldn't know that I AM getting smaller and it IS working to reduce my size. I'd be left alone with the treacherous demon scale, lying to me that nothing is happening.
Do you want to know the REALLY sick part of this thing? I miss the exercise when I don't do it. Sweet lord, I've turned to the dark side. Soon I'll be one of those women in pink leotards and matching sweatbands, jogging outside on snowy days.
Nah. I'll be ok. I'm reassured by the fact that if my dvd player isn't on while I bike, I suddenly hate what I'm doing. So really, I now like the feel of the exercise, but not the act of it, if that makes sense. And I'm ok with that.
I just joined the YMCA and was told that I could lose more weight using machines that make me stand...such as treadmill. glider etc....But I feel I get just as much of a workout on the recum bike...After 10 mins of walking on the treadmill my shins start to burn. I will continue using the recum bike and adding more resistance...I feel I am losing weight but just like you, the scale did not reflect it...I will continue to check on you and much success....Michelle
It's frustrating, isn't it?
Generally speaking (unless perhaps you are training to be an athlete), I can't imagine why you would have to do training that makes you feel pain. There's a big difference between "feeling the burn" or being sore and actual pain. The saying "no pain, no gain" should be changed to...to...uh..."no sweat and you'll regret...the weight that you'd be losing...if you were sweating and your heartrate was up".
Hmmm. I'll have to work on that a little more.
The point is, as long as you are burning calories, getting the heart pumping, and increasing endurance, you're getting into shape. If you're getting into shape, your body is changing; it just might be changing slower than those maniacs who kill themselves.
Does using equipment that makes you stand burn more calories? Perhaps. I honestly don't know (I would say maybe yes if you are moving more limbs). But not if it means you do less exercise on it or can't maintain a raised heart rate. So my advice (though I am SO not a personal trainer) is if you WANT to do the standing exercises, be happy with ONLY 10 minutes on the treadmill for now, and spend more time on the bike. Maybe your endurance will increase with both.
Of course, if you really hate the treadmill, and it's hurting your knees...who cares what the YMCA people say? Ditch the treadmill.
And get yourself a measuring tape!
Looking forward to your next check in. I'll probably post about exercise again in July. Let me know how you're doing!
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