When should I start noticing a difference

[EvianBaby]

For the past month or so I've been going swimming three times a week.

I was hoping I might see some results physically by now. My diet is pretty much the same (if not a tad better) although could do with improving but I'd thought even going from no exercise to some would have some sort of effect.

[EvianBaby]

Oh gawd, I'm about to reveal my weight :/

I'm 28, 5'2 and weigh in normally around the 11 stone mark.

Primarily I'm exercising for weight loss and general fitness. It's about 2 years since I did any other proper exercise.

I'm not a strong swimmer so every length is difficult but I always push myself to try a bit harder. I only have a relaxing length to warm up really.

Diet has never ever been very good. I don't eat much, just the wrong things. Most days consist of a sarnie with crisps and then either cereal or pasta in the evening.

[237SJ]

I have heard it said that shorter bursts of higher intensity exercise are just as good as longer, more drawn out ones. Maybe you could cut the swimming time down a bit and do something else instead. Or do two swims a week plus one quite brisk walk. Weight bearing exercise is good for the bones too. You could cut down on the pasta and cereal (which is full of sugar and salt) and eat more protein with fresh veg.

[jd_1984]

Ok, your diet doesnt seem too bad.
Obviously I would say drop the crisps, use wholemeal bread for sarnies and cut out the mayo.
Some wholegrain cereal's provide a great start to the day, combined with a portion of fruit. Porridge oats are excellent to as they should fill you up til lunch and is a slow release enrgy food.
Pasta is good if kept simple. Lasagne for example is really heavy and high in carbs. There are plenty of simple quick pasta recipe's on the web.

Fish and white meat should be eaten daily as your primary source of protein. Combine with pasta, wholemeal rice, veg or as part of a salad.
I only eat red meat once a week, love a good steak.
The theory of little and often is great for weight control and will stop you from over snacking during the day. Our hectic lifestyles lend themselves to convenience foods, its not always easy to eat the right stuff all the time!

I could go on for ages about diet, it is a very individual thing. Just avoid processed food and saturated as much as possible. The nutritional value featured on food these days is a good guide.

Fitness level is again, very individual. Age, weight, lifestyle all play a part. If you are pushing yourself then that is all that matters, it is relative and if you mark down your performance (time or distance) each session you should see improvements.

Your body will adapt to exercising again, it may take a while but that is why performance indicators are important. E.G even if you can swim 500m 1 minute quicker over a month, that IS an acheivement, your body IS getting fitter, Dont expect it all too soon. If you enjoy excercise, great, that is half the battle! Swimming is a great all round cardio and muscle toning pursuit. If I had to pick one aspect of training and could only do that one thing, I would swim. It will help with weight loss to try combining with some other cardio such as power walking/running.

[EvianBaby]

Thanks for all the answers. Too busy at the min to read properly so I'll have a look later and reply properly.

[mayennaise]

I started swimming again about 8 weeks ago after a break of nearly 20 years! I love it! It is the only exercise that I actually enjoy. I started off fairly slowly and could only manage 6 - 8 lengths of our local 25 metre pool. I'm now up to 30 - 40 lengths 3 times a week. A couple of weeks ago I managed 60 lengths and when I worked it out I had swum the equivalent distance that Mo Farah ran to get his second gold medal! I feel great - no longer get back 'twinges', me knees don't ache so much and am sleeping like a log. Had to do something to try and slowdown the ageing process as I have got a 'big' birthday looming!!

[jesussigler]

You should start exercising, too.However, it works in an entirely different manner than traditional braces does.