How much exercise is too much?

HilTri

I run, lift, swim and have just recently started Spin classes. I can’t get enough of them. I have never worked out so hard in my life. I am going to training to become an instructor so sometimes I hit two spin classes a day then lift. I still maintain my weight training 3-4 times a week, run and swim at least once a week and spin 5 days a week (1-2) classes per day. I try to take one day off per week for rest. I eat about 2K calories per day. I eat three meals a day and have been taking a nap in the afternoon before I hike with my dog. I feel good, as long as I eat enough and get my nap in. I am 48, female, 5’6” and weigh 129. People are always telling me that I am doing too much but I feel ok. Any input for me? Ps...I am retired from the military so I have time on my hands.

shaf238

Depends really on what you're trying to achieve. If it's weight loss, you're sure to burn off loads of calories with what you're doing. However, if you're not fuelling your body adequately you might feel unwell and your body composition may go off. If you're trying to gain weight, then you need to ensure you're eating another to recover the calories you've burnt exercising.

MichelleWithMoxie

if you feel good, are eating enough, and getting adequate rest you're probably fine. Most people don't do jack for exercise so from a couch potato's perspective of course they're going to tell you're doing too much.

HilTri

Thank you. My weight dipped into the 120’s which I feel is too low for me. I am 13% body fat and am happy with the way my clothes fit and how I look. MFP says I should be eating ~1000 more calories than I do which I am trying to work up to but it is hard because for so much of my life I restricted calories so much of the time (not properly fueling my body). Thank you

shaf238

Ultimately, listen to your body. If you feel good, you're doing just fine.

funjen1972

If it works for you it's fine...and nobody else's business! I suspect the ones telling you to reduce your activity level do not understand or appreciate the value of fitness.

I'm a female vet and people do not understand my need to workout. It was ingrained at a very impressionable time in my life: keep going, don't stop, push yourself, meet the goal, exceed the goal, raise the goal. Repeat.

lorrpb

You are the best judge based on your current fitness level. Listen to your body to ensure adequate recovery time and per ent injury. What you do would be way too much many people and too little for others. It sounds like you're taking a well balanced and sensible approach. Who are the people telling you you're doing too much... Fitness experts or out of shape relatives? Lol

HoneyBadger302

Unless it's causing you issues, I fail to see that there is such a thing as "too much."

The biggest issue I could potentially see if you, is if you were to have an injury that sidelined you for more than a few days or so, the loss of that much activity could have a large impact on your weight if you don't dramatically reduce your intake at that time.

Plenty of easy ways to sneak in calories if you fee like you're coming up short and suffering from it.

HilTri

Wow! Thanks for all of your support. It is nice to have like minded people as a sounding board. Thank you. Drive on!

AnnPT77

I'm around your size and weight, older (62), not doing anything like your workout routine . . . but I don't see anything wrong with it, as long as you're feeling fine. IMO, the only "too much exercise" is if it causes overuse injuries, causes overtraining symptoms, is exhausting, or throw's one's life out of good overall balance (i.e., doesn't leave enough time for job, family, social life, intellect, creativity, etc. . . . with "enough time" being an utterly individual, subjective personal preference).

As a li'l ol' worried granny type, I'd be a little concerned about whether you're fueling that activity adequately. I maintain on around 2100-2300, while doing only an hour or so of on-water rowing or a single spin class 6 days a week, plus some irregular lifting, with a pretty sedentary life otherwise. I admit to being a surprisingly good calorie burner for unknown reasons, but it still makes me wonder how someone about my size could sustain your schedule on 2000.

14% body fat is just above the line between essential body fat and very lean, for women, based on the American Council on Exercise recommendations, with essential body fat being the range where negative health consequences become a statistical risk. Obviously, you're an individual, not a statistic, and you (and your doctor) know how you're doing, but it's a consideration. I hope you're getting ample protein with that workout schedule, and overall good nutrition.

Best wishes!

mkculs

I had to take a nap after reading your routine! JK! If you feel good and have the time, go for it. Sounds like you have only yourself and the pup to consider, and you are building in goals (becoming an instructor) so that’s good. Have fun!

aokoye

Honestly if it works for you it works for you. From what I've read from your posts you seem like someone who knows how to listen to their body so I wouldn't stress about it. I recently moved up to working out 6 days a week with three of those days being two a days - running in the morning and cycling in the evening. I know a number of people who work out more than this and plenty who work out less. What's important is that it remain sustainable (which may very well mean changing what you do and how often).

jogetsgains

Maybe think about "too much" in the sense of repetitive motion injury. Is spin the only thing you want to teach? Instead of spinning for 14 (you mentioned two a day) classes per week maybe mix in some aerobics or dance. You would still get the benefit of seeing how various instructors lead their classes even if you don't want to teach those types of classes. Or have a mix of swimming and running since you like those activities.
Your body may not tell you about a repetitive motion injury until damage has been done.

dmkoenig

Rest is an important component in any exercise regimen and gets more important as you age. In Joe Friel's book Fast After Fifty (yes I know you are not quite there yet) he summarizes the two most important keys to maintaining fitness as you get older are (1) incorporating High Intensity Training and (2) ensuring you get enough rest. As you age you just need more recovery time. Friel (Runners Training Bible, Triathletes Training Bible) is a big proponent of Periodized training - where you have 2-3 weeks of higher volume, higher intensity training followed by a week of reduced effort. That allows your body some time to recover and rebuild. That might be something you want to consider.

mom23mangos

You're retired. If that's how you like to spend your time, you feel good and your Doctor has no concerns with your low BF%, then I say go for it. As others mentioned, just ensure you are getting adequate fuel and rest.

RadishEater

Make sure you really take a break on your rest days! I found once I started exercising more than once per day that rest days were hard to rest on, I wanted to go on hikes, hit the gym, go running.
Just be mindful that you are honestly giving all of your body a rest.

hesn92

I think you just need to listen to your body. If it starts to give you signs that you're putting it through too much, listen, and slow down. Don't risk injury. i would also work on eating more if you're having issues with losing weight due to all this exercise.

GiddyupTim

I overdo all the time.
Exercise is my relaxation, my meditation. So it is hard to take days off.
I can do it too.
But I know when I need to take a day off, because when I set off to do my activity that day, my run, my tennis, my lifting, I have a little tinge of dread.
I mention this because I think sometimes we don't listen to that. We push through, right? Because exercise is always kind hard, and activities like running and lifting are about pushing through what is hard.
But that dread. You have to listen to that subtle, niggling dread that is easy to ignore and think, "Oh, I'll be alright once I get started and I'll feel better when I am done."

deputy_randolph

Honestly, that's too much for ME...but if you feel that you are fully recovering, hitting fitness goals, and can keep up this pace, then go for it.

I'll always suggesting eating and sleeping more to anyone though, b/c food and sleep are great.

BrianSharpe

The ones needing the most recovery are the weights & running, both spinning & swimming are zero impact so I'd say if you're getting enough sleep, eating enough and aren't feeling unduly fatigued you're fine. I'm jealous about the afternoon nap.....

quiksylver296

HilTri wrote: »

Thank you. My weight dipped into the 120’s which I feel is too low for me. I am 13% body fat and am happy with the way my clothes fit and how I look. MFP says I should be eating ~1000 more calories than I do which I am trying to work up to but it is hard because for so much of my life I restricted calories so much of the time (not properly fueling my body). Thank you

My only thought that your calories were probably too low, but it sounds like you're working on that. Peanut butter and ice cream! Yay!

elsie6hickman

Do you feel like you are obsessing about it? I ask, because my sister exercises obsessively and she freaks out if she isn't working out for hours every day. She gets up at 2 am to make sure she gets her workout in. I think that is a problem. But, if you are healthy, and feel good, and are eating enough to sustain you, I see no problem.

Djproulx

dmkoenig wrote: »

Rest is an important component in any exercise regimen and gets more important as you age. In Joe Friel's book Fast After Fifty (yes I know you are not quite there yet) he summarizes the two most important keys to maintaining fitness as you get older are (1) incorporating High Intensity Training and (2) ensuring you get enough rest. As you age you just need more recovery time. Friel (Runners Training Bible, Triathletes Training Bible) is a big proponent of Periodized training - where you have 2-3 weeks of higher volume, higher intensity training followed by a week of reduced effort. That allows your body some time to recover and rebuild. That might be something you want to consider.

Another big believer in Friel's "Fast After Fifty" here. One thing I found interesting in FAF was the concept of going to a 9 day "week" that allows for more separation between higher intensity sessions, leading to better recovery.

OP, as a youngster of 48, you probably don't need this yet, but I've given it some serious thought.

HilTri

Wow! Thank you! I I have been away for a couple days and what a nice surprise to come back to all of your replies. I am taking a trip to visit my parents home and will take a break for a couple days to rejuvenate. Going to Mom and Dad’s automatically means an increase in calories!

HilTri

GiddyupTim- you are speaking my language! I have experienced the dread and pushed through thinking that I would be better on the other side of my work out. Thanks for you post!

ChelzFit

GiddyupTim wrote: »

I overdo all the time.
Exercise is my relaxation, my meditation. So it is hard to take days off.
I can do it too.
But I know when I need to take a day off, because when I set off to do my activity that day, my run, my tennis, my lifting, I have a little tinge of dread.
I mention this because I think sometimes we don't listen to that. We push through, right? Because exercise is always kind hard, and activities like running and lifting are about pushing through what is hard.
But that dread. You have to listen to that subtle, niggling dread that is easy to ignore and think, "Oh, I'll be alright once I get started and I'll feel better when I am done."

This is me exactly! If I could exercise twice a day I would, I love it so much. On the flip side I have a really hard time listening to my body and I am pretty good and just working through it. I have learned the hard way and have dealt with overtraining issues and messing up my hormones. I have had to force myself to work out only four days a week and just have an active rest day on the other days. Keep in mind I also am a Kindergarten teacher and have a 3 and 4 year old. I could see myself doing more if my days were not so busy and crazy. I have realized that everyone is different and some people can handle much more then others.

aokoye

In terms of overtraining, the Ask A Cycling Coach podcast has talked about this a fair amount. It's also just a good podcast in general and given that you're interested in teaching spin classes some of the content more generally might be applicable. Their backlog of podcasts can be found on Soundcloud and Youtube (as well as on iTunes(.

divcara

Just make sure to stretch! I don't do this nearly enough. I am a bit of a workout junkie and enjoy it. But definitely take the time to do some disciplined stretching. Other than that, just listen to your body. If you need a recovery day or active recovery day, take one. Or if you have been going hard, go easier one day. Sometimes it's hard to hold back! But every day in a row doesn't need to be a quest to set a personal record. Not every training day is meant to go as hard as you can. You can still get in a great workout.

Or if you are running, pick a goal for the run - whether it's speed, distance, duration, etc. And not try to do all three at once. And just do you and tune out the noise of what anyone else says or thinks - your body, your workout! (But take the time to stretch!!)

HilTri

Thanks divcara, the only time I have been stretching is during a cool down from a spin class. I need to stretch more, thanks for reminding me.

moogie_fit

I would be careful of injuries and adrenal fatigue. Unless you are doing sport specific training it is unnecessary to exercise more than 1 to 2 hrs a day and will ultimately do more harm then good in the
Long run ( think bone density, muscle used as fuel )

Make sure you are properly fueling and hydrating yourself and be careful. If you want to do extra exercise I would stick to yoga/meditation or see a physio to work on imbalances rather then just doing cardio

aokoye

moogie_fit wrote: »

I would be careful of injuries and adrenal fatigue. Unless you are doing sport specific training it is unnecessary to exercise more than 1 to 2 hrs a day and will ultimately do more harm then good in the
Long run ( think bone density, muscle used as fuel )

Make sure you are properly fueling and hydrating yourself and be careful. If you want to do extra exercise I would stick to yoga/meditation or see a physio to work on imbalances rather then just doing cardio

Eh, I'm gonna go with a no on the "adrenal fatigue" bit.

The term often shows up in popular health books and on alternative medicine websites, but it isn't an accepted medical diagnosis.

(The Mayo Clinic)

Numerous websites mention how to diagnose and treat adrenal fatigue. However, the Endocrinology Society and all the other medical specialties do not recognize this condition. The Endocrinologists are categorical: “no scientific proof exists to support adrenal fatigue as a true medical condition.”

(Harvard Medical School)

This systematic review proves that there is no substantiation that “adrenal fatigue” is an actual medical condition. Therefore, adrenal fatigue is still a myth.

(Cadegiani, F. A., & Kater E. C.)

That was all from the first two pages of a Google search. Additionally if the OP eats enough she won't have to worry about using muscle as fuel. Meditation, while useful to some isn't going to do what spin classes will in terms of helping her become a spinning teacher (let alone actually teaching spinning classes which will see her exercising more than a few hours a day). This also isn't an issue of her wanting to do extra exercise for fun and games, it's wanting to reach a specific goal, with that goal being becoming a spin instructor - it's not about "working on imbalances" - or at least that was not discussed in any of the OPs posts in this thread.