Over training - what constitutes it?

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RAFValentina
RAFValentina Posts: 1,231 Member
in Fitness and Exercise
So recently I've been looking at over training.

I am, a declared fitness addict. I love the endorphin rush at the end and I don't see the point of going to the gym for any less time than 30 minutes, nor do I see any point in going to mince around! I know I look awful with a little sweat so I may as well go full hog is my motto!

So, over the past few months I've been steadily upping my training. To the point I've been going every day come rain or shine and doing a workout. In general no less than 30 minutes - sometimes it includes my walking around town, walking the dog (I walk fast and don't stop much!), swimming and using the elliptical cross trainer. I run, however, treadmill or road, about 5 times a week.

I always try to hit a minimum of 1000 kCal burn each day, mostly as this is the time it takes me to achieve what I want to out of the workout.

I don't count strength training in to the mix- I just do it a few times a week as I throw in pressups here and there throughout the day and do some kettlebells - I pre plan my exercise so I feel I should go and usually exceed it.

So am I over training? Bearing in mind I don't take rest days now per se. I generally feel fine (except for a cold I've picked up from my beloved colleagues! But even after having a Lemsip I now feel fine and ready to go!)

Signs and symptoms to look out for over training? Any way of avoiding it but still remaining active every day?

Thanks guys!

Val

Replies

  • adrianneboyd
    adrianneboyd Posts: 89
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    Here, read this article....

    http://www.shapefit.com/overtraining.html
  • babyblake11
    babyblake11 Posts: 1,107 Member
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    i think as long as you and enjoy it and you dont mind taking a day off, why not? you enjoy it, its just like any other hobby just make sure to eat to compensate it!
  • RAFValentina
    RAFValentina Posts: 1,231 Member
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    I've already read that article, unfortunately I find it a bit too generic.

    It doesn't really explain how to avoid it yet train every day and also if I CAN run every day my long distances or if I have to break my phys up and cross train instead....


    Thanks for the effort though :)
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
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    bump
  • RAFValentina
    RAFValentina Posts: 1,231 Member
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    i think as long as you and enjoy it and you dont mind taking a day off, why not? you enjoy it, its just like any other hobby just make sure to eat to compensate it!

    Think the eating thing is a must.... I try to eat more at the weekends, simply as its easier to get the calories in then! Never go over my calories though (if I do its by like less than 10!) I try to make my diet protein rich but bad fat free and eat lots of fresh fuit, veg and grains! I put in a few treats - like as it's almost hallow'een... the spooky jaffa cake bars! Thing is-I enjoy healthy food and don't like much of the processed crap!

    Val
  • babyblake11
    babyblake11 Posts: 1,107 Member
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    i think as long as you and enjoy it and you dont mind taking a day off, why not? you enjoy it, its just like any other hobby just make sure to eat to compensate it!

    Think the eating thing is a must.... I try to eat more at the weekends, simply as its easier to get the calories in then! Never go over my calories though (if I do its by like less than 10!) I try to make my diet protein rich but bad fat free and eat lots of fresh fuit, veg and grains! I put in a few treats - like as it's almost hallow'een... the spooky jaffa cake bars! Thing is-I enjoy healthy food and don't like much of the processed crap!

    Val

    yeah im the same, bad food isnt worth the cals to me.
    its great that you enjoy exercise this much :)
  • Azdak
    Azdak Posts: 8,281 Member
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    Recovery does not automatically include rest. If you are following a fairly hard routine, then walking the dog is probably more "rest" than "exercise".

    By varying activities and intensities, you are likely giving your body sufficient recovery time.

    The signs of overtraining are: chronic fatigue, irritability, difficultly sleeping, increased resting heart rate, but mostly a feeling of "staleness" in your workouts where performance starts to suffer or you stop progressing and just feel kind of "empty".

    If you are going to follow a high-volume program, chances are you are going to occasionally hit the "overtraining wall". Be aware of the signs and symptoms and be prepared to take a complete break for several days when this happens. It's something that can be managed--you just need to be honest and smart about it.
  • Sidesteal
    Sidesteal Posts: 5,510 Member
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    You can also take 1/2 intensity weeks every 8-10 weeks or so to help prevent this. Using a weightlifting example, either taking a full week off, or taking a week with 50% volume, or taking a week at full volume but 50% workload (chop the weight in half).

    I do this about every 10 weeks or so and I believe it absolutely helps.

    In closing, I don't know if non-resistance training builds/causes CNS fatigue the same way that weights do, so the above could be meaningless info.
  • VanessaC
    VanessaC Posts: 126 Member
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    While taking my fitness instructor specialist certification I was taught that (in Canada anyway) the recomendations are as follows:
    Cardio - 4-7 times a week
    Stretching - 4-7 times a week
    Strength training - 2-4 times a week

    I'll admitt that I haven't read all of the posts from this thread but after reading your initial one and skimming the others, it sounds to me like you are within the right range. If you are doing mostly cardio and switching up which types you are doing, you should be fine. As long as your body doesn't tell you otherwise, I would keep at it.
  • AdventureFreak
    AdventureFreak Posts: 236 Member
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    This topic is subjective. I have trained 37 of the last 40 days. My intensity is often lower than yours but I train as much as I can and take a day off when I get SUPER weak or cranky. One day off and I am back. I do mostly endurance for running and triathlon racing. Go for it. Over training is a concept for the weak!
  • Sidesteal
    Sidesteal Posts: 5,510 Member
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    Over training is a concept for the weak!

    The topic IS subjective but I would disagree with your last statement once you bring weight training into the mix. Overtraining in a weightlifting context is physiological fatigue and should be dealt with by taking a break. That being said, I can't comment on non-resistance oriented training, so I'll limit my comments as such. (If you excusively do cardio, my comments may be irrelevant).
  • Azdak
    Azdak Posts: 8,281 Member
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    Over training is a concept for the weak!

    The topic IS subjective but I would disagree with your last statement once you bring weight training into the mix. Overtraining in a weightlifting context is physiological fatigue and should be dealt with by taking a break. That being said, I can't comment on non-resistance oriented training, so I'll limit my comments as such. (If you excusively do cardio, my comments may be irrelevant).

    Whether or not someone is actually in a state of overtraining MIGHT be subjective since it's not something that you test for. The actual physiological state of overtraining is not subjective at all. It exists and is the parameters are well known.

    And, no, your comments are not "irrelevant" in a cardio context. The condition is the same, even though it might manifest itself differently. The "irrelevancy" lies just a little upthread.
  • yeroc39
    yeroc39 Posts: 55
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    Overtaining is the single most prominent issue among exercisers and the one that goes the most undetected, belive it or not. First I must tell you that I work for Polar heart rate monitors. But I have been using it twice as long as I have worked for the brand. Heart rate is a great indicator for you. Even if you don't invest in one, take your morning resting heart rate. Try to take it for 3 days when you have not totally taxed your body, although that sounds like it might be a challenge for you LOL>... Get an average and use that number. After hard workouts, makes sure your morning resting heart rate is not 8-10+ beats higher than your average. If it is, then back off that day a little and go a bit easier.

    If you do choose to invest in one, you will see things during your workouts that can give you indications. Like you cannot get your heart rate up like you usually do. Or your recovery, (heart rate dropping when you stop exercising momentarily is not dropping (20 beats in 45 seconds is a good indicator.

    But you do need some rest days in there. But active rest can also count and might be what works for you....walking the talk, or going for an easy swim... activities that will burn calories but not tax your body.

    Believe me, if you do reach a state of overtraining, you will regret it more than you do missing a workout today....

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