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We don't "preach" exercise at Low Carb Luxury because we don't want you to
feel that success at the diet, weight loss, and heath benefits are reliant
on a planned or structured exercise regime. Some people simply hate it and
will not sign up for a plan that seems to require it to gain benefits.
That being said, many people can benefit greatly from doing at
least some level of physical activity. Natural endorphins are released
during exercise and many people find the activity pleasurable and stress
reducing. You'll also be able to firm up as you lose the weight you
inevitably will lose from your low carbohydrate eating regime.
When it comes to exercise we each determine what we can or cannot do,
and how hard we push ourselves.
Before you start any exercise program, ask yourself how active you want to be.
This may sound like a silly question - you're probably planning on doing
whatever you're capable of, whether that's a slow walk around the block or
a vigorous step class. But if you're of a certain age or have certain
cardiovascular risk factors, you may need to see your physician before
beginning a program that involves vigorous (as opposed to moderate) aerobic
activity.
If you should choose to do an aerobic plan, remember, aerobic exercise
improves the body's ability to utilize oxygen, thus allowing you to do more
with less effort. A great benefit to many.
Plenty of good exercise all around the house...
If you do housework or yard work, you're doing yourself a favor. The stretching
and lifting housework entails is good exercise. So is work you do outside. Yard
work uses many muscle groups, especially activities like planting and working in
the garden.
Raking uses your arm and back muscles. Digging gives your arms and legs a workout.
And gardening provides a bonus: You'll have more fresh vegetables to add to your
diet!
Is one time better than another to exercise?
It's really up to you. You can exercise in the morning, afternoon or evening.
Lunch breaks offer an excellent opportunity to get out of the office and exercise.
Use your coffee break to take a short walk around the office. Get rid of the day's
stress by fitting in an exercise session after work.
Whatever time you choose, make sure you stick with it. For some people, it's
easier to stay with an exercise program when you do it with a friend or
co-worker.
To help you determine what levels offer what benefits, refer to the chart below,
then begin (and proceed) however you are comfortable.
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| Walking 2 mph | 41 | 55 | 68 | | Walking 3 mph | 56 | 75 | 94 | | Walking 4 mph | 72 | 96 | 120 | | Aerobics, low impact | 102 | 136 | 170 | | Exercise bike | 101 | 134 | 168 | | Cross-country ski machine, easy | 102 | 136 | 170 | | Swim, easy | 68 | 91 | 114 | | Slow dancing | 48 | 50 | 80 | | Stairmaster 60 steps/min | 118 | 157 | Golf, motorized cart | 43 | 57 | 71 | 
| Walking 4.5 mph | 51 | 68 | 85 | | Walk/jog 5.0 mph 10 minutes/miles | 133 | 177 | 222 | | Jogging 6.0 mph | 174 | 232 | 290 | | Aerobics, moderate | 128 | 170 | 213 | | Cycling 15 mph | 111 | 148 | 185 | | Cross-country ski machine, moderate | 160 | 214 | 267 | | Swim, moderate | 102 | 136 | 170 | | Circuit training | 102 | 136 | Rowing machine, moderate | 153 | 205 | 256 | | Ice skating, moderate | 111 | 148 | 185 | | Golf, walking / bag cart | 68 | 91 | 114 | | Stairmaster (90 steps/min) | 177 | 236 | 295 |  | Running, 9 minutes/mile | 198 | 227 | 330 | | Running, 8 minutes/mile | 213 | 284 | 355 | | Step aerobics, moderate | 194 | 259 | 324 | | Down hill skiing, moderate | 11 | 148 | 185 | | Vigorous dancing | 119 | 159 | 205 | 273 | 341 | | Competitive swimming | 136 | 182 | 227 | | Heavy weight training | 95 | 127 | 159 | | Combatives (Tae Kwan Do, Wrestling) | 199 | 266 | 332 | | Sports (BB, racquetball), moderate | 170 | 227 | 284 | | Stairmaster (120 steps/min) | 235 | 314 | 392 |
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