Turbo Trainer Routine to Lose Weight?

Cornish-J

Does anyone know of a good training routine/program to lose weight using a turbo trainer?

It's for my girlfriend, she has a HR monitor and cadence sensor to assist with training and would prefer to do around 30-40mins per day.

any help much appreciated
J

ut_och_cykla

Just do that then - 30-40 mins every day! perhasp split it up a bit 5 mins warming up , winding down and split 30 mins into intervalls 1 min on (harder) 1 min active rest etc . or 2 x 13 minute intervall at some kind of 'steady state' pulse or speed or cadence with a short active rest inbetween. Or just put on some good lively music and cycle to that. If she does it every day then clearly she doesnt want to do so much that the following day is compromised - the weight loss is abouot doing what you can regularly - flogging yourself twice a week might help fitness but taken over a week won't be much in teh way of calories burnt.
Good luck!

Pokerface

Easy.


Get on.
Ride as hard as you can for 30-40 mins.
Get off.



Repeat daily.

8)

birdy247

Not meaning to plug my site, but there are lots of 30-40 minute plans on here www.turbotraining.co.uk

Basically, anything which raises the HR will help burn some calories, the tricky part is keeping the variety so you don't loose the motivation to keep doing them on a regular basis. Mix it up.

vorsprung

Some people think that doing the 30 minutes at a steady (70% HRM) pace before breakfast is an effective way to use fat reserves and to train your body get better at burning fat

danowat

Fasting exercise is the better (best?) way to shift fat, and considering you only have 30-40mins, HIIT will be the way to go, be that the full 30-40mins at high intensity, or intervals.

Pokerface

birdy247 wrote:

Not meaning to plug my site

Maybe you should stop plugging your site then as it's sorta against the rules and this isn't the first thread you've tried it in.

Your advice is greatly welcome, but links to your own commercial website is a no-no. At least until the mods and owners give you permission. There are lots of advertisers on this site that pay quite a bit of money for that privilege.

jameslong

Hi,

If you can why not get hold of a video from 'the sufferfest'. (www.thesufferfest.com) Ive used two videos and they certainly make turbo sessions more enjoyable plus I find I can push myself harder while watching.

Anonymous

Best thing to do to burn calories is ride as hard as you can in the time allowed. Get her to do it before breakfast and hey presto!

Anonymous

Best thing to do to burn calories is ride as hard as you can in the time allowed. Get her to do it before breakfast and hey presto!

Radioactiveman

Hi

I have just bought a spin bike, the intention was for my wife to use it. Not a turbo I know but she is using it for weight loss/toning up as well as running.

Currenttly she is just getting used to it but has a spinning dvd to keep her occupied for now. You can get these from Amazon(US) typical yank cheese but keeps her happy.

When she gets a bit more competent I am going to get her going on HR/cadence sessions using http://www.turbotraining.co.uk/ I use it for my spin sessions and plan to make some for my wife to use. Its really user friendly and free. It also has links to a trance internet radio which is excellent motivational music. I also like the fact when you put your MHR in it calculates the % on the plans that you make or are already on there. If my wife is anything to go by you need to keep it varied to keep her motivated otherwise 40 mins of 80% effort and she will be bored in a week Also it tells her what to do and when hence little or no understanding is reqd

PS I am in no way associated with birdy247 - Just find that website very usefull was recommended by a friend at work

danowat

Radioactiveman wrote:

I also like the fact when you put your MHR in it calculates the % on the plans that you make or are already on there.

Aslong as you use your true MHR, and not one derived from some theoretical bunk'em

softlad

you'd be very hard pushed to shift any fat in 30-40 minute sessions, so don't expect too much. Dieting would probably have a better effect...

danowat

A quality 30-40mins HIIT session daily, combined with a decent diet would probably be very effective IMO

fernholt

I'm not sure what HIIT means. Although all exercise is good for weight loss, I think it's the case that lower intensity activity will utilise the fat reserves more than higher intensity ones.

Pokerface

fernholt wrote:

I'm not sure what HIIT means. Although all exercise is good for weight loss, I think it's the case that lower intensity activity will utilise the fat reserves more than higher intensity ones.

HIIT = High-intensity interval training.



Low intensity training won't use many calories. High intensity training will. Think of it as going for a walk for 30 mins vs going for a run for 30 mins. Both are exercise - but you'll burn off more on the run.

Pokerface

softlad wrote:

you'd be very hard pushed to shift any fat in 30-40 minute sessions, so don't expect too much. Dieting would probably have a better effect...

A good diet is the cornerstone of weight loss - but add a GOOD 30-40 minute turbo session daily and that weight loss will be greatly accelerated. (Even burning an extra 500 calories a day on the turbo eventually adds up.)

liversedge

softlad wrote:

you'd be very hard pushed to shift any fat in 30-40 minute sessions, so don't expect too much. Dieting would probably have a better effect...

+1

Not that a bit of exercise doesn't bring other benefits. But lets face it, 30-40 mins of say (being generous) 180w equates to a tin of baked beans or a Krispy Kreme dough nut.

danowat

fernholt wrote:

I'm not sure what HIIT means. Although all exercise is good for weight loss, I think it's the case that lower intensity activity will utilise the fat reserves more than higher intensity ones.

It will, however, its been proven in many scientific studies that high intensity workouts are better at burning fat.

rdt

liversedge wrote:

softlad wrote:

you'd be very hard pushed to shift any fat in 30-40 minute sessions, so don't expect too much. Dieting would probably have a better effect...

+1

Not that a bit of exercise doesn't bring other benefits. But lets face it, 30-40 mins of say (being generous) 180w equates to a tin of baked beans or a Krispy Kreme dough nut.

Just to be argumentative....

How do you think most people become overweight? By eating "moderately" more than they burn, but over a lengthy period of time. That's how slim 20-somethings become lard @rses by their late 30s, etc. Tweaking one's lifestyle by moderating calorie intake, while simultaneously modestly increasing calorie burn, is probably the most sustainable method of reaching, and then maintaining, a healthier weight.

If that's the sort of thing the OP's GF has in mind, then all credit to her.

Having said that, unless she's already an obsessive cyclist with e.g. specific goals in mind, I can't possibly see how she has a chance of sustaining a regular turbo trainer regime for month after month after month. I mean, my GF does a few spin classes and that, but when I suggest she climbs on my turbo, she looks at me like I'm insane...

I'd have thought your GF would have more chance of sustaining a fitness regime that's rather more varied than 40mins hard, solo, turbo-ing in your back bedroom, for day after day after day.

Is this her idea or yours (OP's)?

Garz

Pokerface wrote:

HIIT = High-intensity interval training.



Low intensity training won't use many calories. High intensity training will. Think of it as going for a walk for 30 mins vs going for a run for 30 mins. Both are exercise - but you'll burn off more on the run.

Pokerface wrote:

Easy.
Get on.
Ride as hard as you can for 30-40 mins.
Get off.

Repeat daily.

Lets not get carried away, we don't all strive to be pushing for PB's and getting too serious as some are genuinely new or casual to cycling.

There's no point in your HIIT training if your going to gorge in foods afterwards as it generates a large appetite for example. So shifting the fat can work in many ways, simply stating HIIT is the only way is very misleading.

For a beginner longer sessions at less intensity IMO work just as well if not better. By all means push yourself harder if your pressed for time or find it too easy after a while. 8)

Alex_Simmons/RST

vorsprung wrote:

Some people think that doing the 30 minutes at a steady (70% HRM) pace before breakfast is an effective way to use fat reserves and to train your body get better at burning fat

But those that know realise it's a sustainable calorie deficit that is required to reduce excess body fat, and hence riding as hard as one can sustain day in day out, and especially managing what and how much you eat is far more effective for the purpose.

You can't train you body to burn fat. It already knows how to do that.

danowat wrote:

Fasting exercise is the better (best?) way to shift fat, and considering you only have 30-40mins, HIIT will be the way to go, be that the full 30-40mins at high intensity, or intervals.

No. In fact it's probably a bad idea. Fuel properly, train better, metabolise more. Practice the art of fork control.

danowat wrote:

fernholt wrote:

I'm not sure what HIIT means. Although all exercise is good for weight loss, I think it's the case that lower intensity activity will utilise the fat reserves more than higher intensity ones.

It will, however, its been proven in many scientific studies that high intensity workouts are better at burning fat.

No. Riding at higher intensity will metabolise more calories (not fat).

The fuel substrate (fats/carbs/protein) utilised during such HIIT exercise is unlikely to be fat to any degree, and will be predominantly fueled by carbs (glycogen).

Not that it matters as for the purposes of losing weight (excess body fat) when maintaining a sustainable calorie deficit is what counts. The fuel substrate mix used during exercise is irrelevant.

liversedge

http://www.guardian.co.uk/lifeandstyle/ ... lic-health

It has some interesting references. I have to say the 'calorie compensation' effect is something I have seen in others and experienced myself. I am far more likely to carb up after a hard ride than a steady one.

I think the calories-in side of the equation is where the damage is done, along with over-estimating the calories-burned side.

ut_och_cykla

rdt wrote:

liversedge wrote:

softlad wrote:

you'd be very hard pushed to shift any fat in 30-40 minute sessions, so don't expect too much. Dieting would probably have a better effect...

+1

Not that a bit of exercise doesn't bring other benefits. But lets face it, 30-40 mins of say (being generous) 180w equates to a tin of baked beans or a Krispy Kreme dough nut.

Just to be argumentative....

How do you think most people become overweight? By eating "moderately" more than they burn, but over a lengthy period of time. That's how slim 20-somethings become lard @rses by their late 30s, etc. Tweaking one's lifestyle by moderating calorie intake, while simultaneously modestly increasing calorie burn, is probably the most sustainable method of reaching, and then maintaining, a healthier weight.

If that's the sort of thing the OP's GF has in mind, then all credit to her.

Having said that, unless she's already an obsessive cyclist with e.g. specific goals in mind, I can't possibly see how she has a chance of sustaining a regular turbo trainer regime for month after month after month. I mean, my GF does a few spin classes and that, but when I suggest she climbs on my turbo, she looks at me like I'm insane...

I'd have thought your GF would have more chance of sustaining a fitness regime that's rather more varied than 40mins hard, solo, turbo-ing in your back bedroom, for day after day after day.

Is this her idea or yours (OP's)?

I'm with you on this one rdt. Perhasp she won't stick with it for months on end - but she wants to make a start and I can imagine that if she's too frightened shy or busy for gyms, brisk walks or swimming this turbo idea is a good one to get started on. Perhaps she'll do it in front of the telly every morning before work and if she watches what she eats too the cumulative effect - even of what we exercise mad people would consider gentle - exercise will be very beneficial for some one starting out. Doing exercise with ones other half is often difficult - they are rarely at the same level or have the same goals.
My only word of warning would be not to overestimate how much one could burn at a moderate level for 40 minutes and avoid the trap of overcompensating - it could be as little as 200 kcal to start with and is unlikely to be more than 4oo but 300kcal a day deficit would give a kilo of fat loss in less than a month.

Alex_Simmons/RST

for general fitness weight loss people, the most important thing on the energy out side of the equation is consistency of effort and that is far more likely to happen by finding and participating in a daily exercise they enjoy.

that and keeping a training diary

on the energy in side, keep a food diary and note down everything you consume. just recording stuff can change behavior.

Cornish-J

thanks for all the comments guys, quite an interesting read actually....

She's had a few goes on the machine and seems fairly determined to keep it up daily.

She burns around 10calories per/min. so instead of setting her HR zone/cadence goals etc, she is going to work to a goal of 300calories per day, increasing by 50 each week (which should be roughly an extra 5mins each week) until she can hit 500 per session, then maybe adjust the routine to maintain motivation/enjoyment.

she's using her MTB though and my god it's noisy(due to the nobbly tyres i think) i need to get her a slick back tyre now......or a road bike!

Rouge Penguin

Pokerface wrote:

birdy247 wrote:

Not meaning to plug my site

Maybe you should stop plugging your site then as it's sorta against the rules and this isn't the first thread you've tried it in.

Your advice is greatly welcome, but links to your own commercial website is a no-no. At least until the mods and owners give you permission. There are lots of advertisers on this site that pay quite a bit of money for that privilege.

and plugging Sufferfest is ok?*

*this isnt suggesting you plug them, just that we all plug them at times.

Pokerface

Rouge Penguin wrote:

Pokerface wrote:

birdy247 wrote:

Not meaning to plug my site

Maybe you should stop plugging your site then as it's sorta against the rules and this isn't the first thread you've tried it in.

Your advice is greatly welcome, but links to your own commercial website is a no-no. At least until the mods and owners give you permission. There are lots of advertisers on this site that pay quite a bit of money for that privilege.

and plugging Sufferfest is ok?*

*this isnt suggesting you plug them, just that we all plug them at times.

I've never plugged them, used them or even seen them. 3rd party plugging is accepted. Self-promotion isn't. I don't make the rules.

ju5t1n

Pokerface wrote:

birdy247 wrote:

Not meaning to plug my site

Maybe you should stop plugging your site then as it's sorta against the rules and this isn't the first thread you've tried it in.

Your advice is greatly welcome, but links to your own commercial website is a no-no. At least until the mods and owners give you permission. There are lots of advertisers on this site that pay quite a bit of money for that privilege.

I had a look at the site, and all the TT plans appear to be free.

So as far as I’m concerned – thanks for sharing

rdt

liversedge wrote:

http://www.guardian.co.uk/lifeandstyle/2010/sep/19/exercise-dieting-public-health

It has some interesting references. I have to say the 'calorie compensation' effect is something I have seen in others and experienced myself. I am far more likely to carb up after a hard ride than a steady one.

I think the calories-in side of the equation is where the damage is done...

Indeed, people are fat because they've run a calorie surplus for a lengthy period: they keep eating too much. Basic stuff. As is reversing the situation: losing and then maintaining weight.

But success at dieting (as with other areas of life) requires self-control / self-discipline, the notion of being responsible for and determining your own situation and actions, something which it seems many are incapable of, often preferring instead to blame other external factors.

Exercise may have a strong role to play in weight loss, not so much because of the often modest calories burned during it (though it all helps), but because of the skill of self-discipline which it engenders and promotes.

Here endeth the sermon.

Alex_Simmons/RST

Cornish-J wrote:

She burns around 10calories per/min.

Which suggests that she is averaging 160 watts at the cranks give or take.

what does she weigh?

that's pretty good going for a new rider. is that a real calorie estimate based on power output or some made up wild ass guesstimate from a heart rate monitor?