Risk of training everyday

Jamal_Guildford

Hi all.

I have recently started training everyday for a few weeks but i dont really feel tired. I run 4 hours per week, 3h30 weight and 1h30 HIIT. What would be the risks if i keep doing that on a long term?

Thanks,
Jamal

AsISmile

I'm not the expert, but I'd say over exertion. You don't even take one rest day to allow your body to heal.
If I remember correct it can lead to injury and break down of muscles.

There was a thread on overtraining here the other day. I suggest you take a look at that.

Ironmaiden4life

As long as you are looking after your diet, making sure your body is properly fueled, staying well hydrated, getting adequate sleep and warming up/cooling down properly I don't see a problem in the long term.

BrianSharpe

I "work out" 7 days a week and rarely take a full rest day. As long as you're mixing it up in respect to impact and intensity and (as previous mentioned) eating properly, getting enough sleep etc you're probably ok. The key is to monitor how you feel. If you do feel unduly fatigued take a day or two off. (You're at about 9hrs per week, a fair bit when you're just starting out but not an excessive training volume in the grand scheme of things)

yopeeps025

1hr 30 of HIIT. In a week? You sure that HIIT?

scottb81

I run 7 days a week and often twice a day. The risks are low if you know what you're doing and self monitor recovery everyday.

jacksonpt

Hard to say without knowing more details about your training, diet, recovery, etc.

But generally speaking, overtraining is REALLY hard to do if you're getting sufficient sleep, calories, and taking care of yourself between workouts. If you're not, it's fairly easy to do.

JoRocka

if you're doing an hour and a half of HIIT_ you're not doing HIIT right.

sixxpoint

NAVY Seals train everyday.

What's the problem? I personally take 1-2 days off a week, but I wouldn't be less healthy (short or long term) if I worked out every single day.

Jamal_Guildford

JoRocka wrote: »

if you're doing an hour and a half of HIIT_ you're not doing HIIT right.

I am not doing 1h30 hiit in a row. I am doing 30 minutes, three times a week

JoRocka

HIIT training is like 10-15 minutes.

Anything past that is just intense cardio and moving away from the intent of HIIT.

Either way- I seriously doubt your over training.

yopeeps025

Jamal_Guildford wrote: »

JoRocka wrote: »

if you're doing an hour and a half of HIIT_ you're not doing HIIT right.

I am not doing 1h30 hiit in a row. I am doing 30 minutes, three times a week

30 minutes depending on your ratio I would still stay is not HIIT. Maybe more moderate interval intensity training.

Azdak

"Recovery" time doesn't have to mean absolute rest. If someone likes working out every day, there is usually a way to do it without too much problem. However, despite the personal testimonials of people who work out every day and make it seem like no big deal, not everyone is built to do it. One of the things that separates champions from also rans is the ability to tolerate high volumes of training without becoming injured. Plus it can take some time to build up that level of endurance.

The other thing is that training daily will periodically put you on the threshold of overtraining. Again, not necessarily a bad thing, just something that you need to be aware of and acknowledge. Know the signs and symptoms and be prepared to take full breaks if necessary.

Jamal_Guildford

yopeeps025 wrote: »

Jamal_Guildford wrote: »

JoRocka wrote: »

if you're doing an hour and a half of HIIT_ you're not doing HIIT right.

I am not doing 1h30 hiit in a row. I am doing 30 minutes, three times a week

30 minutes depending on your ratio I would still stay is not HIIT. Maybe more moderate interval intensity training.

It's actually 20 minutes of your HIIT so 1 hour a week (3 sessions)

FabianRodriguez94

I'd say take a recovery day at least once a week. Doesn't have to be REST, just recovery. 30 minutes of yoga/stretching and maybe some light cardio.

Sarauk2sf

Depends on how the week is spread, the intensity/length of the individual workouts and your nutrition/rest, but it does not seem to be concerning based on the numbers you have given.

ephiemarie

Obviously the primary risk is injury, but if you truly listen to your body, you should be fine.

whmscll

Don't you need rest days to let your muscles "heal" from the microtears they get from exercise? That's what I've always read/been told. Most of my exercise uses my legs...will I overtrain if I do cardio that relies on my quads/hamstrings every day?

Sarauk2sf

whmscll wrote: »

Don't you need rest days to let your muscles "heal" from the microtears they get from exercise? That's what I've always read/been told. Most of my exercise uses my legs...will I overtrain if I do cardio that relies on my quads/hamstrings every day?

You have to provide additional stimulus to the muscles - cardio is unlikely to do that.

It's actually less about healing the microtears and more about recovery.

Timshel_

Biggest risque is injury without proper recovery time. Training more is not equal to training better.

kwtilbury

I train every day simply because I love doing it. As other have as others have said, as long as you mix it up, get adequate nutrition and rest, you should be fine.

999tigger

5h a week? is no really pishing the envelope 5h a day is a lot but it depends what you are doing. All hours in the gym are not =. Also looking after yourself and listening to your body as well as training carefully makes a difference.

giantrobot_powerlifting

Risk? Mental boredom and burnout.

mike_bold

Depends what your goals are, if they are in any way towards strength or hypertrophy then 7 days a week is too much. Maybe you just love training, fair enough, when I was in my 20s, no wife or kids, I trained everyday too. I learned my lesson when I got older, it's not sustainable month in month out. You get fatigued, you get injured, progress stalls and you burn out. Not saying this will happen to you, I have no idea how intense your workouts are, but often less is more in weightlifting.

Jamal_Guildford

mike_bold wrote: »

Depends what your goals are, if they are in any way towards strength or hypertrophy then 7 days a week is too much. Maybe you just love training, fair enough, when I was in my 20s, no wife or kids, I trained everyday too. I learned my lesson when I got older, it's not sustainable month in month out. You get fatigued, you get injured, progress stalls and you burn out. Not saying this will happen to you, I have no idea how intense your workouts are, but often less is more in weightlifting.

I am quite motivated by obstacle races. I have seen some programs on line and guys are training every day.

FitForL1fe

you build muscle while you recover (i.e. rest) blah blah etc.

IME so far, if you feel rested and recovered, go for it. just listen to your body u kno?

ninerbuff

I've trained 5-6 days a week (in some format) for the last 30 years (well there was an inconsistency at one point for a year and a half). If you're training an hour or so and getting enough recovery time, you should be fine.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

professionalHobbyist

I have built up to 3 x 21 minutes of HIIT a week. That is reaching 92-95% or so of my max heart rate for the intense interval.

It is pretty exhausting. That is how it is supposed to be per my trainer that gave me some targets to hit.

If you are doing more than 20 or so minute total time maybe crank the intensity a bit. If you are not panting and sweat dripping off your elbows it isn't intense enough.



Definitely a bit of rest is good. But it is up to you.

How do you feel? Are you seeing muscle growth? Muscles grow better when you get rest.

Maybe do a day off for a month and hit it harder the days you lift. See how it goes.

It is just exercise. Easy to change up your routine.