Maintaining High Levels of Activity Long-Term?

wigglypeaches
wigglypeaches Posts: 146 Member
in Fitness and Exercise
I've built a schedule that I'm happy with, but I'm having some issues with recovery and performance because I'm pushing my body so hard. Currently, I'm doing:

Monday: 1 hour (Weights), 1-2 hours high-intensity cardio (Martial Arts)
Tuesday: Off
Wednesday: 1 hour (Weights), 3 hours high-intensity cardio (Martial Arts)
Thursday: 1 hour high-intensity cardio (Sparring)
Friday: 1 hour (Weights), 1 hour hour high-intensity cardio (Heavy Bag)
Saturday: 2 hours hours high-intensity cardio (Martial Arts)
Sunday: Off

I have no idea how much I need to eat to maintain this long-term. And that is the goal - I'm not working this hard because I want to lose weight; I'm trying to get stronger so I can do more of it. I'm looking at a total of 10-12 gym hours (3 hours of weights and 8-9 hours of cardio), depending on the week.

So the question is, is this sustainable, and what else do I have to do to maintain my body at that level of activity? Has anybody done anything similar long-term?

Gimme yer insights! What worked?

Replies

  • Carrieendar
    Carrieendar Posts: 493 Member
    I am an endurance runner and a martial arts instructor, so I definitely know what you are talking about! :) You can do it! Keep rest, make sure you are fueling correctly (whatever that means for you, I use high carb/matt fitzgerald type thinking), and maybe think in training cycles. With my runnings, I have off seasons where I run less but focus more on strength training. Even within a training cycle, I might pull back a little on mileage during certain weeks.
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    That's an awful lot of work to put your body through. I don't know your stats but you'll be burning 500-600 cals per hour.

    There is a condition called overtraining syndrome and you can permanently screw your hormone and nervous system up. Take care.

    Most athletes will compartmentalize their training so they are focussing on bulking and strength training over winter, and leaning up and competing in race or competing season. Weights will be used at maintenance level during this time, not progressive.

    This is because muscle development is impaired by further cardio or strength training, you need to rest.

    Watch for signs of overtraining, sleep pattern changes, depression, tiredness, aching, diarrhoea, irregular periods.

    You sound like you're on the same endorphin high as me, make sure it's your slave and not your master.
  • Unknown
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  • VegasFit
    VegasFit Posts: 1,232 Member
    I maintain a pretty high activity level. All friends think I'm nuts but I love it. At this point for me its more about reaching personal goals and improving times and endurance than aesthetics. I take two days off a week. But other than that I've found that eating right, supplementation and stretching work for me.
  • dbmata
    dbmata Posts: 12,950 Member
    You say you're training as a chef...

    Or are a trained chef. So, having been there before and left that career. I'll say, when the doubles are piling up, you will not be able to maintain that type of training regimen, so I wouldn't worry about it. Work will essentially make it unsustainable.
  • wigglypeaches
    wigglypeaches Posts: 146 Member
    I'm definitely logging calories, but it can be challenging to know how much I've burned, and I find I'm often still having cravings even when I'm eating what seems like it should be enough.

    I'll watch for signs of overtraining - I do have to take a few days off every few weeks to catch up, but I'm hoping I can help to balance it with diet and sleep.
  • usmcmp
    usmcmp Posts: 21,219 Member
    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html
  • shireeniebeanie
    shireeniebeanie Posts: 293 Member
    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    Very interesting stuff... Of course, it'll be quite a while before I come close to having that problem.
  • Mykaelous
    Mykaelous Posts: 231 Member
    I've built a schedule that I'm happy with, but I'm having some issues with recovery and performance because I'm pushing my body so hard. Currently, I'm doing:

    Monday: 1 hour (Weights), 1-2 hours high-intensity cardio (Martial Arts)
    Tuesday: Off
    Wednesday: 1 hour (Weights), 3 hours high-intensity cardio (Martial Arts)
    Thursday: 1 hour high-intensity cardio (Sparring)
    Friday: 1 hour (Weights), 1 hour hour high-intensity cardio (Heavy Bag)
    Saturday: 2 hours hours high-intensity cardio (Martial Arts)
    Sunday: Off

    I have no idea how much I need to eat to maintain this long-term. And that is the goal - I'm not working this hard because I want to lose weight; I'm trying to get stronger so I can do more of it. I'm looking at a total of 10-12 gym hours (3 hours of weights and 8-9 hours of cardio), depending on the week.

    So the question is, is this sustainable, and what else do I have to do to maintain my body at that level of activity? Has anybody done anything similar long-term?

    Gimme yer insights! What worked?

    I would lower your cardio, unless you are training for a marathon. In general if you are at your target weight it's better to push yourself harder rather than longer, try 20-30 min of HIIT instead of those extended cardio sessions. Also make sure to get a regular sleep schedule and get 7-8 hours a day. Sleep is the most important part of any fitness plan.

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