Question (over-training)

bonnyblackhare

Welp! I am a long time lurker but I have run into a brow knit and would love some input. I had started Kettlebell training not too long ago and being the dive-into-the-deep-end sort of girl I decided to take the 10k challenge. I started with a 15 lbs bell and moved quickly to a 25 lbs bell and my workouts were as followed.

25 swings
8 dead lifts or goblet squats
25 swings
8 plank pulls or overhead presses
25 swings
16 figure 8s (each side) or ab rows or burpees
25 swings
Rest

This circuit would be done a total of 5 times in order to get in 500 swings. (I have 7,737 swings under my belt as of today)

Now at first I was doing this every day for about a week but when I upped the weight of my bell I cut my workout down to every other day.

Anyhow, down to my Hmmm inquiry. Yesterday was my rest day and I rested it up and was ready for my workout today. However, after the first circuit my form on the swings fell apart. For the life of me I could not keep proper form and had to stop several times during my swings to get my form back. By the time I had completed 237 swings in the circuit I tweaked my back due to my form falling apart. I stopped right away (back is fine), put my bell on the ground, stood up, whited out, and went into full on body trembles. Needless to say I put the bells away, drank down a glass of water, and consumed some fruit real quick to get the trembling under control (first time that happened and sugar seemed to be the right thing to do). Now what I am wondering is, was this workout just a fluke or have I over trained myself? I ask because I have rest day guilt and right now am unsure if I am just pussing out due to a bad workout or if I should consider taking off a few more days? I would love for any input you guys have. Thanks!

llamajenn

Take a rest day for sure, possibly more. Losing your form, muscles weakness, overall bad feeling means you need to step back (glad you did). Make sure your electrolytes are ok. Summer heat can be tough on the body, so I'd go for Gatorade or some electrolyte drink if you sweat a lot. Are you hydrated enough? Eating enough? What about caffeine? Some people can have it without a problem; to others, it can give the shakes (esp when it's wearing off --- I get that a lot). Any supplements you're taking? Are you getting enough sleep?
I feel like I'm playing 20 questions, but really there can be so many factors. Some are more obvious (like the possibility of hypoglycemia which you picked up on) and others aren't as much.
Take care!

llamajenn

Also, are you running and kettlbell training on the same days? So a "rest" day is truly no exercise?

bonnyblackhare

Oh thank you so much for you swift response! My rest days are true rest days where all exercise is shunned. Had to force myself to start taking them when I upped the weight of my bell. I work out indoors so avoid the heat in this way. I do not take supplements, I wake up to a tall boy of water, and have more after my morning coffee (goal is to pee clear all day, little TMI I know! *laughs). I hope I am eating enough! *laughs* Currently run between 1,500-2,000 calories a day, usually hovering around 1,800. Sleep is fair, about 9 hours a night, but I do wake up on average twice a night. I figured I whited out due to a drop in blood pressure, and the shakes resolved with sugar. However, my main concern was my inability to keep form (never has happened before) and was wondering if it was due to my muscles being overworked, hence the concern of over training. My bell also felt more on the heavier side today if that make sense, like it gained a pound or two behind my back. *laughs* I guess perhaps I am looking for affirmation that I am not in fact pussing out and should not feel guilty for the extra rest and then I am wondering if I will have to permanently work in all this extra rest, or if I can go back to the old schedule of working out every other day, but if I do will I screw myself over in gains? All this training is very serious business *nods sagely... laughs*

llamajenn

Take extra rest for now and see how your body responds coming back to the workouts. You can probably make a better determination then as to how many rest days you need. As you know, the more intense the exercise, the more rest that's needed. I know one trainer who is jacked and makes a point to only workout 3-4x/week. He does heavy weights (he's a bodybuilder) when he works out and goes at it very hard, so he really prioritizes the rest days in between.

bonnyblackhare

Thank you again for responding back. After posting last night I sat down and had a long chew on my work out. I figured for right now I am going to rest until every ounce of sore is gone from my muscles (backside feels like shredded meat) and then slide back into my routine of on-off-on and see how it goes. If I have a repeat of losing form like that again (especially in the same time frame) I will rework the schedule completely. *snarks* You would think having shunned exercise that I would be all for this extra rest but I finally found that routine that I enjoy and therefore will do consistently and now feel all out of sorts for not being able to superman my way through it.