Working out too much? Sorry, It's a little long!

ldoublem

Sorry this is long! But I would love some opinions...
I was talking with a friend today and as we were catching up she told me too make sure I'm not working out too much, and that she gets worried sometimes. At first I was upset that she would say this but I stopped and thought about it, and honestly, still am a little upset...really, just a little!

I feel like it could be because I decided last April that I wanted to lose weight and make a lifestyle change, and I did. Since April, I have lost about 65 lbs., and still would like to lose 25 more. I have kept up with exercising and learning how to eat in a healthy way. My friend has wanted to lose some weight as well (about 25 lbs) but hasn't lost any (or gained), even though she joined my gym. She often wants me to help her do strength training and keep her motivated and give her advice, I suppose she's just concerned, but I feel like it's unwarranted. She is one of my best friends and we can talk about almost anything, but I feel like this is something I can't bring up much, which is sad because I don't talk with many people about my weight loss journey, unless someone asks.

However, I don't want read into it too much and just dismiss what she says, so I thought I'd get some other opinions as well!
I don't have a set time every day when I workout, but it goes something like this:

I train with a trainer at my gym once a week for 45 min. I also try to get in one more day of strength/resistance training, for around 30 minutes with 15 of cardio. Then 3 days of the week I normally do about 40-50 minutes of cardio. Every once in a while, maybe once a week I'll add a group fitness class.

So basically it comes down to working out 5 (sometimes 6 times) a week, for around 45-60 minutes unless it's a day that I add a group fitness class.

Again, I don't feel like this is too much, but would like to know what some others think!

I think I was upset because lately I have started to see results and have been really proud of myself, and now I'm questioning things and feel bad that she would feel this way. This month I ran 3 miles on the treadmill for the first time ever, at a 10 min. pace, I have seen some good strides while working with my trainer, and people have been commenting on my weight loss lately (which I still get uncomfortable with sometimes).

Anyway, thanks for reading!
Let me know some of your thoughts.

barbiecat

:bigsmile: I walk my dogs every morning separately for 15 minutes each then together for two hours......I go to three two hour line dance classes, do strength training at home for 40-50 minutes two or three days a week, walk my dogs in the afternoon for 20-40 minutes, walk one day a week with a friend for 90 minutes, and do yoga from time to time.

:bigsmile: I don't think you're working out too much......it's working for you, keep it up........I just finished reading "Younger Next Year for Women" and the book advocates at least and probably more exercise than what you're getting:bigsmile: :bigsmile: :bigsmile:

fxst78

That is not too much at all.

Some one with a very active job would do a lot more than that everyday! Think Builder, brick layer etc.

jenlb99

Oh heck no, that's not working out too much!

I work out 6 days a week for an hour, and my workouts are intense. You're fine. Really, if you enjoy it, keep doing it. Congratulations on your 65lb loss!!

thefuzz1290

Just listen to your body. I currently work out 7 days a week (4 weight training & cardio and 3 light cardio), but skipped a cardio session Monday due to being extremely tired.

Here's a good article about signs that you may be over training (link at bottom):

1. You repeatedly fail to complete your normal workout.
I’m not talking about normal failure. Some people train to failure as a rule, and that’s fine. I’m talking failure to lift the weights you usually lift, run the hill sprints you usually run, and complete the hike you normally complete. Regression. If you’re actively getting weaker, slower, and your stamina is deteriorating despite regular exercise, you’re probably training too much. Note, though, that this isn’t the same as deloading. Pushing yourself to higher weights and failing at those is a normal part of progression, but if you’re unable to lift weights that you formerly handled with relative ease, you may be overtrained.

2. You’re losing leanness despite increased exercise.
If losing fat was as easy as burning calories by increasing work output, overtraining would never result in fat gain – but that isn’t the case. It’s about the hormones. Sometimes, working out too much can actually cause muscle wasting and fat deposition. You’re “burning calories,” probably more than ever before, but it’s predominantly glucose/glycogen and precious muscle tissue. Net effect: you’re getting less lean. The hormonal balance has been tipped. You’ve been overtraining, and the all-important testosterone:cortisol ratio is lopsided. Generally speaking, a positive T:C ratio means more muscle and less fat, while a negative ratio means you’re either training too much, sleeping too little, or some combination of the two. Either way, too much cortisol will increase insulin resistance and fat deposition, especially around the midsection. Have you been working out like a madman only to see your definition decrease? You’re probably overtraining.

3. You’re lifting/sprinting/HIITing hard every single day.
The odd genetic freak could conceivably lift heavy, sprint fast, and engage in metabolic conditioning nearly every day of the week and adequately recover, without suffering ill effects. Chances are, however, you are not a genetic freak with Wolverine’s healing factor. Most people who maintain such a hectic physical schedule will not recover (especially if they have a family and/or a job). Performance will suffer, health will deteriorate, and everything they’ve worked to achieve will be compromised. Many professional athletes can practice for hours a day every day and see incredible results (especially if they are using performance enhancing substances), but you’re not a professional, are you?

4. You’re primarily an anaerobic/power/explosive/strength athlete, and you feel restless, excitable, and unable to sleep in your down time.
When a sprinter or a power athlete overtrains, the sympathetic nervous system dominates. Symptoms include hyperexcitability, restlessness, and an inability to focus (especially on athletic performance), even while at rest or on your off day. Sleep is generally disturbed in sympathetic-dominant overtrained athletes, recovery slows, and the resting heart rate remains elevated. Simply put, the body is reacting to a chronically stressful situation by heightening the sympathetic stress system’s activity levels. Most PBers who overtrain will see their sympathetic nervous system afflicted, simply because they lean toward the high-intensity, power, strength side.

5. You’re primarily an endurance athlete, and you feel overly fatigued, sluggish, and useless.
Too much resistance training can cause sympathetic overtraining; too much endurance work can cause parasympathetic overtraining, which is characterized by decreased testosterone levels, increased cortisol levels, debilitating fatigue (both mental and physical), and a failure to lose body fat. While I tend to advise against any appreciable amount of endurance training, chronic fatigue remains an issue worthy of repeating. Being fit enough to run ten miles doesn’t mean that you now have to do it every day.

6. Your joints, bones, or limbs hurt.
I’m unaware of any clinical tests that can identify overuse injuries specifically caused by overtraining, but don’t you think that pain in your knee might be an indication that you should reassess how you exercise that knee? In the lifts, limb pain can either be DOMS (delayed onset muscle soreness) or it can indicate poor technique or improper form; DOMS is a natural response that should go away in a day or two, while poor form is more serious and can be linked to overuse or overtraining. With regard to endurance training, if you creak, you wince at every step, and you dread staircases, it may be that you’ve run too far or too hard for too long. The danger here is that your daily endorphin high has over-ridden your natural pain receptors. You should probably listen to them more acutely. I tuned them out for longer than I should have and it cost me my career as a marathoner (so I got that going for me, which is nice).

7. You’re suddenly falling ill a lot more often.
Many things can compromise your immune system. Dietary changes (especially increased sugar intake), lack of Vitamin D/sunlight, poor sleep habits, mental stress are all usual suspects, but what if those are all locked in and stable? What if you’re eating right, getting plenty of sun, and enjoying a regular eight hours of solid sleep each night, but you find yourself getting sick? Nothing too serious, mind you. A nagging cough here, a little sniffle or two there, some congestion and a headache, perhaps. These were fairly normal before you went Primal, but they’ve returned. Your immune system may be suffering from the added stress of your overtraining. It’s an easy trap to fall into, simply because it’s often the natural progression for many accomplished athletes or trainees looking to increase their work or improve their performance: work harder, work longer. If you’ve recently increased your exercise output, keep track of those early morning sore throats and sneezes. Any increases may indicate a poor immune system brought on by overtraining.

8. You feel like crap the hours and days after a big workout.
Once you get into the swing of things, one of the great benefits of exercise is the post-workout feeling of wellness. You’ve got the big, immediate, heady rush of endorphins during and right after a session, followed by that luxurious, warm glow that infuses your mind and body for hours (and even days). It’s the best feeling, isn’t it? We all love it. What if that glow never comes, though? What if instead of feeling energetic and enriched after a workout, you feel sketchy and uncomfortable? As I said before, post-workout DOMS is completely normal, but feeling like death (mentally and physically) is not. Exercise generally elevates mood; if it’s having a negative effect on your mood, it’s probably too much.



Read more: http://www.marksdailyapple.com/overtraining/#ixzz1l6RaU5CB

melrose09

It is probably just stemming from he own personal frustration. She might be wondering why she's not having the same success as you and may even be a little jealous. Even when you love someone and are happy for there success, sometimes a little part of you wants success, too. KWIM?