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wanderinjack
wanderinjack Posts: 248 Member
in Social Groups
Great article from the journal of sports medicine.

http://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-016-0048-x

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  • lithezebra
    lithezebra Posts: 3,670 Member
    edited May 2016
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    The article agrees with my experience of overtraining. I used to compete in sports and dance, and always thought more was better when it came to training. Now that I take active recovery days, more than once a week, and only train hard 3x a week, I don't get those nagging injuries that won't quite go away.

    Nice article, btw!
  • wabmester
    wabmester Posts: 2,748 Member
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    Rules of thumb I use:

    We can neutralize about an hour of oxidative stress, so I limit my exercise sessions to an hour or so.

    "Athlete's heart" (exercise-induced cardiomegaly ) is associated with > 3 hours per week of exercise, so I use that as a limit too.
  • lithezebra
    lithezebra Posts: 3,670 Member
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    wabmester wrote: »
    Rules of thumb I use:

    We can neutralize about an hour of oxidative stress, so I limit my exercise sessions to an hour or so.

    "Athlete's heart" (exercise-induced cardiomegaly ) is associated with > 3 hours per week of exercise, so I use that as a limit too.

    Well crap. Do you have some links for that? Do I have to fit cardio AND lifting into that? And does non-exercise activity, and light exercise like walking count?
  • wabmester
    wabmester Posts: 2,748 Member
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    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1767992/

    Figure 1​ shows that it takes more than three hours of exercise per week to observe changes in heart rate, aerobic power, and left ventricular mass.

    Good article on oxidative stress here:
    http://www.completehumanperformance.com/exercise-oxidative-stress/

    There's some evidence that we can handle more than an hour if trained, but I like to be conservative. :)
  • elize7
    elize7 Posts: 1,088 Member
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    Seems like I could actually build an enjoyable plan of activities around that model. I like it!
  • lithezebra
    lithezebra Posts: 3,670 Member
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    wabmester wrote: »
    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1767992/

    Figure 1​ shows that it takes more than three hours of exercise per week to observe changes in heart rate, aerobic power, and left ventricular mass.

    Good article on oxidative stress here:
    http://www.completehumanperformance.com/exercise-oxidative-stress/

    There's some evidence that we can handle more than an hour if trained, but I like to be conservative. :)

    I'm glad that walking isn't on the oxidative stress list!

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