How do you know if you are "overexercising"?

ninerbuff

AGREED!!

If you can work out 7 days a week, your workouts aren't intense enough. Spike up the intensity level and give yourself a rest day or two during the week. You will see better results.

Also, if you can do HIIT for 30 minutes, it isn't HIIT. True HIIT can only be done for 12-18 minutes tops...you'd be wiped any more than that. If you're able to do 30 minutes you're not hitting that 9 or 10 level of intensity.

THIS. If the workout is easy to do, there is not enough intensity being put forth so there may be no real need to recover. For example, walking on a treadmill for some at 3.5 may be a real challenge, but if I did it then it would just be a warm up.

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ninerbuff

don't have those either!

Well you did say you can make it through your workouts pretty easily, so there is lack of intensity.

A.C.E. Certified Personal & Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

jazzalea

Symptoms of overtraining include:
High resting heart rate
always sick
wake feeling unusually exhausted
lethargic throughout the day
moodier than usually
lack of appetite
loss of motivation

there are a few more, if I think of them I'll add.

uh oh :noway:

MoooveOverFluffy

I've always heard that your body develops muscle during your recovery time. If you've plateaued or your weight loss is slowed, maybe you should consider taking a few days off, then jumping right back in. Confuse your body out a little bit....?

gentsevetzak

I've worked out 6 days a week for 6 months now for two hours a day. I'm not overtrained at all. Don't worry as long as you feel good.

thelovelyLIZ

I second what other's have said about rest days. I generally work out six days a week (sometimes I'll go 8 or 9 days without rest though, depending on my schedule) but I always make a point to rest. I also will take a rest day if I feel like my body is asking for it. Right now I alternate cardio and strength training every other day, otherwise I burn out. If you're becoming ravenous from your workouts, exhausted, or stop making progress, you are probably overtraining. If you push your body too hard, it will stop losing fat.

Rest days are just as important as the days you workout!

Victoria2448

Some great points here

Yes you need rest....results come with rest. Your body needs it. Too many reason to write out now...

vim_n_vigor

But on the show "The Biggest Looser" doesn't Jillian Michaels have those ppl working out everyday? Don't paid athletes work out everyday?

I am so confused....

I wasn't planning on doing this forever, only until I lost another 15 lbs, then I was going to go into maintenance mode... Would that not be ok?

Paid athletes may workout most days, but it is not the same intensity every day. There are ups and downs throughout their competitive seasons so they peak at the most needed times. The Biggest Loser isn't real life. What they do to those people on a daily basis is for a reality show - not real life. There are a decent amount of injuries on that show and they are pushed harder than they should be. Please don't look to Jillian as the best source of information for health and wellness.

Working out with high intensity every day can be emotionally taxing as well as very hard on your body. Your muscles need time to heal and relax. Take 1-2 days a week where you do something less intense - a long walk, jog or bike ride could still be worked into your down days. Just because it is a rest day doesn't mean you need to lay on the couch the whole day.

ninerbuff

But on the show "The Biggest Looser" doesn't Jillian Michaels have those ppl working out everyday? Don't paid athletes work out everyday?

I am so confused....

I wasn't planning on doing this forever, only until I lost another 15 lbs, then I was going to go into maintenance mode... Would that not be ok?

Paid athletes may workout most days, but it is not the same intensity every day. There are ups and downs throughout their competitive seasons so they peak at the most needed times. The Biggest Loser isn't real life. What they do to those people on a daily basis is for a reality show - not real life. There are a decent amount of injuries on that show and they are pushed harder than they should be. Please don't look to Jillian as the best source of information for health and wellness.

Working out with high intensity every day can be emotionally taxing as well as very hard on your body. Your muscles need time to heal and relax. Take 1-2 days a week where you do something less intense - a long walk, jog or bike ride could still be worked into your down days. Just because it is a rest day doesn't mean you need to lay on the couch the whole day.

Not to mention high intensity training is rough on the nervous system. If the nervous system is put under stress for too long a time, then people can cause onset problems for themselves.

A.C.E. Certified Personal & Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

2April

When the weather warms up you could take the kids out one day a week and have an active rest day. Run around the park or go for a hike. Exercise, fresh air, and sunshine are good for kids too!

fitby38

You got to remember muscle weighs more then fat. So if you are building some muscle from your exercise you could easily weight 10lbs more then if you were sedentary and skinny.

agree with what you were saying except this ^^^^


muscle DOES NOT weight more than fat ... 5 pounds is 5 pounds. fat is much bulkier than muscle, but five pounds is still five pounds. fat is bulky and lumpy so if you carry an extra five pounds of fat, you'll be lumpier than with five pounds more muscle. a five pound pile of fat will take up more space (volume) than a five pound pile of muscle; but five pounds is still five pounds.

the correct way to state the muscle weighs more than fat scenario is, "muscle is heavier by volume than fat."

a woman weighing 150 pounds with 19% fat will look much smaller (and be much healthier) than a woman at 150 pounds with 35% fat. they weigh the same, yet the composition is different. because muscle is more dense than fat the person with less fat and more muscle will look smaller.


muscle is just much nicer to look at than fat )

Lolli1986

Don't paid athletes work out everyday?

No, they don't.

Pro's have rest days from workouts, because the improvement for the body only comes through rest and rebuilding and repair.

Training may be everyday, but that is really like short intense efforts with lots of recovery time. Those aren't workouts.

I can't tell if you are trying to create a bigger deficit by exercising and not feeding the workout, or if you think the focus on exercise will really help lose weight.

Muscle weight for sure, you can lose that very easily by the routine you are doing.

Tell ya what, speed it up by eating low carb too, and make the workouts as intense as possible, which actually you seemed to have selected anyway.

This will really tear into the glucose stores very well, requiring muscle to be torn down in a major way to provide glucose to keep the blood sugar up.

And since muscle only has 600 cals per lb, you can lose a lot that way.

Don't plan on eating at maintenance level though, with less muscle you won't need it. Oh, it won't be the muscle you are using totally, but other muscle, you got plenty that isn't being used as intently.

Where does your information on this 'muscle tear down' come from?

What parts of the muscle cells exactly are being burnt? Do you mean the proteins themselves, or the glycogen stores, or something else?

I'm a biologist, so go as technical with your references and explanations as you need - I am not a physiologist, but I should be able to follow.

....

Also, I was given to believe that we need rest, but a low intensity walk or even short, very slow jog are considered 'rest' for someone who is fit. The concept of being able to literally rest your muscles from labour for a day is a very new in terms of human history.

alphagirl82

If you're finding your workouts to be pretty easy and you aren't sore afterward, might I suggest increasing the intensity of your current workouts? You'll likely find that you'll need that rest day, and will see better results.

Just an FYI about me, I've been a bit of an exercise addict since I was 18. I only take active recovery days (I'll still walk, do push ups, and core work) when my body tells me to, but it almost always ends up being weekly. Even with 12 years of activity, I am still constantly finding new ways to get sore muscles and work myself to fatigue. Sure, they're nominal changes, but they keep me motivated toward progress. Every year I am able to look back and realize that I am in better shape than I was the year before.

SPNLuver83

If you're finding your workouts to be pretty easy and you aren't sore afterward, might I suggest increasing the intensity of your current workouts? You'll likely find that you'll need that rest day, and will see better results.

Just an FYI about me, I've been a bit of an exercise addict since I was 18. I only take active recovery days (I'll still walk, do push ups, and core work) when my body tells me to, but it almost always ends up being weekly. Even with 12 years of activity, I am still constantly finding new ways to get sore muscles and work myself to fatigue. Sure, they're nominal changes, but they keep me motivated toward progress. Every year I am able to look back and realize that I am in better shape than I was the year before.

I've been sore after my weight training, but not my cardio....

heybales

Where does your information on this 'muscle tear down' come from?

What parts of the muscle cells exactly are being burnt? Do you mean the proteins themselves, or the glycogen stores, or something else?

I'm a biologist, so go as technical with your references and explanations as you need - I am not a physiologist, but I should be able to follow.

....

Also, I was given to believe that we need rest, but a low intensity walk or even short, very slow jog are considered 'rest' for someone who is fit. The concept of being able to literally rest your muscles from labour for a day is a very new in terms of human history.

Yes, muscle cells are broken down to create free amino acids that go through gluconeogenesis to create glucose when the blood sugar drops too low, glucogon was released, and the liver is almost tapped out of stores.

Considering the liver holds 400-450 cal's worth of carbs when topped off, an intense workout can easily burn those off. The muscle will keep getting glucose it needs from muscle stores, but those stores can't be put into the bloodstream.

So at the very least, glucose is needed to raise blood sugar levels the brain needs.
At the worst, your muscle glycogen stores are also tapped out, and you really get a burn of muscle then.

Lolli1986

Where does your information on this 'muscle tear down' come from?

What parts of the muscle cells exactly are being burnt? Do you mean the proteins themselves, or the glycogen stores, or something else?

I'm a biologist, so go as technical with your references and explanations as you need - I am not a physiologist, but I should be able to follow.

....

Also, I was given to believe that we need rest, but a low intensity walk or even short, very slow jog are considered 'rest' for someone who is fit. The concept of being able to literally rest your muscles from labour for a day is a very new in terms of human history.

Yes, muscle cells are broken down to create free amino acids that go through gluconeogenesis to create glucose when the blood sugar drops too low, glucogon was released, and the liver is almost tapped out of stores.

Considering the liver holds 400-450 cal's worth of carbs when topped off, an intense workout can easily burn those off. The muscle will keep getting glucose it needs from muscle stores, but those stores can't be put into the bloodstream.

So at the very least, glucose is needed to raise blood sugar levels the brain needs.
At the worst, your muscle glycogen stores are also tapped out, and you really get a burn of muscle then.

Thanks for responding.

More questions~

So I am given to understand that glycogen is a secondary long term energy storage system. Do you know how (mechanism) and why (evolutionary response) the kind of exercise described in this thread might lead the body to preferentially burn glycogen rather than fats?

Thank you.

scottb81

Where does your information on this 'muscle tear down' come from?

What parts of the muscle cells exactly are being burnt? Do you mean the proteins themselves, or the glycogen stores, or something else?

I'm a biologist, so go as technical with your references and explanations as you need - I am not a physiologist, but I should be able to follow.

....

Also, I was given to believe that we need rest, but a low intensity walk or even short, very slow jog are considered 'rest' for someone who is fit. The concept of being able to literally rest your muscles from labour for a day is a very new in terms of human history.

Yes, muscle cells are broken down to create free amino acids that go through gluconeogenesis to create glucose when the blood sugar drops too low, glucogon was released, and the liver is almost tapped out of stores.

Considering the liver holds 400-450 cal's worth of carbs when topped off, an intense workout can easily burn those off. The muscle will keep getting glucose it needs from muscle stores, but those stores can't be put into the bloodstream.

So at the very least, glucose is needed to raise blood sugar levels the brain needs.
At the worst, your muscle glycogen stores are also tapped out, and you really get a burn of muscle then.

Thanks for responding.

More questions~

So I am given to understand that glycogen is a secondary long term energy storage system. Do you know how (mechanism) and why (evolutionary response) the kind of exercise described in this thread might lead the body to preferentially burn glycogen rather than fats?

Thank you.

Fat requires oxygen to burn. If the inensity is such that the body cannot provide enough oxygen to the muscles, glycogen is burned instead of fat.

CherylAnne1988

i think only you know your body, if your hurting then slow down if you cant move then maybe take a rest -- it looks like your not working out for 5 hours a day 7 days a week your working out in small intervals - i dont c anything wrong with it as long as you're not pushing your body too hard, and only you can tell

UpEarly

I don't do hard/vigorous cardio every day. And, I only lift weights two days a week. But, I'm very active every single day - I walk my dog 2-4 miles, I take the stairs in my building, I have a desk job - but I get up and walk around every couple hours, etc.

So, unless I'm sick or feeling really lazy/tired - I never have a day that I just completely sit on my butt.

A rest day doesn't have to mean you're a total couch potato for the day. :-)

DataBased

I'm new to working out... well, at least in this decade of my life. LOL! I've been back at it for about 3 weeks. I was barely able to stay awake at work, my knees (admittedly 30 years older than the last time I asked them to work out) ache constantly, and waking up every morning was getting super hard.

I upped my calories and that helped. I lost a good amount as a result. But this week I just completely caved. I needed to rest a bit I guess. I'm going to resume my workout schedule Monday, but for the last 3 days I just couldn't do it. I'm starting to feel a little more alive now, and my knees are much better. I can walk upstairs to go to bed without wincing. So my point is... let yourself have a break once in a while. Your body will demand you give it time to repair itself, apparently.

kdeaux1959

What I read on your post... does not look excessive. The key to me is that if it feels overdone, it probably is. If it does not, go for it. Does it energize you or make you feel like you never want to see a gym ever again. Are your joints bothering you, etc. As for rest days, I guess on the cardio end it sort of depends on what you do on a daily basis... I personallly think that some activity everyday is a good thing... Just switch it up -- and it looks like you are doing that.

On strength training, make sure you rest muscle groups every other day. I do upper body one day and lower body the next... I have added a total rest day where I only do cardio -- but a bit more of it... Over use is more of a problem IMHO with strength training since muscles actually build on days of rest rather than days of exertion. With strength training, when you lift, you are actually tearing down your muscles with micro tears... The rebuilding comes when a protein rich diet pairs in with rest time and rebuilds the muscle... only bigger and stronger.

tabulator32

If you are the type that insists on working out every day, rotate your exercises in such a way that you work primarily one set of muscle groups one day and the other set on the next day.

Monday...Upper Body

Tuesday...Lower Body

More so with calisthenics and weight lifting than cardio.

This allows each set of muscle groups to take it easy for a day in between workouts.

AbsoluteNG

You can train your body to workout every single day. Olympic weight lifters weight train the same muscle groups everyday and Michael Phelps swims twice a day, seven days a week. However, if I had to pick between cardio or weight training then I'd go with cardio since it seems much easier to do that seven days a week then weight lifting. I'd also choose to do cardio seven days a week over weights because cardio improves blood flow to repair your muscles faster.

BigBoneSista

It all depends on intensity. For someone to come on here and say you don't need rest is borderline rediculous. But apparantly you got what you wanted to hear. Hope it works out for ya.

Agree! But I've found that EVERYONE will eventually learn the value of a true "rest" day, be it from listening to experienced people, or the hard way... crashing and falling out of things for a while.

This was me recently! My body shut down on me.

As long as you are getting some rest...such as a good nights sleep you should be ok. I wasn't doing either of those...rest day or getting a goods night rest. I might have slept 3 hours some nights but I believe that was because I was over worked...tired but couldn't sleep. Anyways just monitor yourself as you've been doing. If you find yourself dozing off in the middle of the day or not working out at your full potential then its time for some rest.

JNick77

A rest day doesn't have to mean you're a total couch potato for the day. :-)

Agree. I don't lift 7 days a week but I do exercise 7 days a week.

Lifting
2 days of Max Effort lifting (1 upper / 1 lower)
2 days of Dynamic Effort lifting (1upper / 1lower)

Cardio
1 day of Stairmill that overlaps with lifting
2 days of Stairmill
1 day Stairmill or plyometrics.

mhoward685

I feel terrible. Mostly my upper body hurts. I am tired all the time and hungry. I have been doing 30min on elliptical followed with strength training alternating from upper body to lower body but working core daily. Rest day is Sunday. I have been doing this for 6 weeks with strong intensity. When I leave the gym I am wiped out from my effort. That feeling doesn't go away. I am irritable. Will my body get use to this eventually or do I need to back off?

DavPul

Since you still have the energy and drive to get up and get to it, then you're fine. One day you may lose the drive, and then the next step is you barely want to get out of bed and you'll start losing your appetite. Your schedule, while hardcore, looks like something you can handle and it's almost a copy of mine. I try to take 1 day off a week but it usually works out to 1 day off every 10-12 days or so.

I do recommend some time off though. Not a day, but a full week. Even two weeks if you can stand it. I try to take a week totally off from the gym once every 60-90 days. Next time you're feeling a plateau, instead of upping the ante, try to take a break, give your mind and body some time off, and come back fresh.

heybales

I feel terrible. Mostly my upper body hurts. I am tired all the time and hungry. I have been doing 30min on elliptical followed with strength training alternating from upper body to lower body but working core daily. Rest day is Sunday. I have been doing this for 6 weeks with strong intensity. When I leave the gym I am wiped out from my effort. That feeling doesn't go away. I am irritable. Will my body get use to this eventually or do I need to back off?

Excellent job feeding your workouts enough.

You would probably benefit from taking one other day, opposite your rest day, and make it an easy cardio day. Just to get blood flowing, help muscles recover, and get stronger.