Working Out Too Much??

cgilles9

Hey guys,

So I've been significantly overweight (obese), but have always loved being active. Because of my weight, I've been held back doing the activities that I love to do. One of those activities is running. I love to run, but I would always get winded quickly. But now, I've reached a point where I can run at will, and not be soar.

So my question is, is there a point where you are exercising too much? My current evening exercise consists of an hour run, followed by a round of P90X. I usually end up burning 1300-1400 calories in that 2 hours. I do this every night, and although it burns in the middle of it, I do not feel soar the next day. I am thinking of adding an additional hour run in the mornings. Is this too much? I know I need to allow my body to recover, but my body feels like it recovers within a few hours.

Any expertise/ advice helps.

Thanks!!

YoungDoc2B

The extra run in the morning is unnecessary, IMO

michellekicks

The extra run in the morning is unnecessary, IMO

Yep.

There is scientific evidence to suggest cardio over 60 minutes is unnecessary for anyone. There are no further benefits after 60 minutes. If it's the caloric deficit you're after, you'd do just as well to eat less and skip the P90X... Keep running an hour a day if you love it (I love it too!) Train for a half marathon or something that will have you running 2+ hours probably. But don't just do 2-3 hours of cardio each day because you can a) eat more or b) lose faster.

a) This won't work because what you really need is balance in the long term.
b) This won't really work either because your body needs fuel to do all that activity...

Everything in moderation... including exercise.

I say, run an hour every day if you want... and start lifting heavier weights. Skip the P90x.

simonkurth

Hey there,
One of your p90x peeps here.

I think you're definitely trying to take on too much. You are likely to injure yourself with that amount of work. If you're doing the p90x workouts with intensity, it should take care of most of your exercise needs if not all. I trained for and completed a marathon in 2004. It was intense but rewarding. I burned a lot of fat and a fair bit of muscle tissue too probably. I didn't have the nutritional knowledge that I've gained recently.

Nail your nutrition and you will see a lot better results. There is no need to flog yourself for two - three hours per day. Eat high quality food and exercise briefly but intensely for maximum gains. On the other side I feel your love of running too. There's nothing like being outside moving. You may need to decide if you want to loss fat while increasing strength (p90x), or run more and increase cardio levels and running ability.

Good luck

getitgirl11

The extra run in the morning is unnecessary, IMO

Yep.

There is scientific evidence to suggest cardio over 60 minutes is unnecessary for anyone. There are no further benefits after 60 minutes. If it's the caloric deficit you're after, you'd do just as well to eat less and skip the P90X... Keep running an hour a day if you love it (I love it too!) Train for a half marathon or something that will have you running 2+ hours probably. But don't just do 2-3 hours of cardio each day because you can a) eat more or b) lose faster.

a) This won't work because what you really need is balance in the long term.
b) This won't really work either because your body needs fuel to do all that activity...

Everything in moderation... including exercise.

I say, run an hour every day if you want... and start lifting heavier weights. Skip the P90x.

Whatever you do, do NOT quit P90X (: I haven't done that program yet, but the other members of my team have and have had great results! I completed Insanity and Insanity: the Asylum and loved every minute.

HOWEVER, "doubling" workouts does nothing for you. You are going to risk injury and actually impair your results. Tony Horton puts it simply--"if you have enough energy for two workouts, you didn't push hard enough through the first".

I'm an Independent Team BeachBody Coach so this is my PASSION (: feel free to add me if you want additional advice and support!

-Cassandra

714rah714

No such animal

victorious27

Agreeing with everyone else: the extra morning run is too much.

Just because you don't get sore doesn't mean that you aren't getting results. Your body just knows what it's doing and is comfortable with it.

jimmmer

Basic newbie mistake:

If exercise is good for me, more exercise is better for me, right?

Wrong!

You need to create the caloric deficit you require to lose weight at the rate you've chosen. You could create this through diet alone. If you throw in some resistance training then you lose less lean body mass as part of the weight loss (i.e. you'll lose more fat and less bone density/muscle). A bit of cardio once or twice a week will tune up your cardio-vascular system just fine, if that's what you want. Cardio isn't necessary to lose weight though..... bet I get slammed for that last one!

BrianSharpe

The extra run in the morning is unnecessary, IMO

Yep.

There is scientific evidence to suggest cardio over 60 minutes is unnecessary for anyone. There are no further benefits after 60 minutes. If it's the caloric deficit you're after, you'd do just as well to eat less and skip the P90X... Keep running an hour a day if you love it (I love it too!) Train for a half marathon or something that will have you running 2+ hours probably. But don't just do 2-3 hours of cardio each day because you can a) eat more or b) lose faster.

a) This won't work because what you really need is balance in the long term.
b) This won't really work either because your body needs fuel to do all that activity...

Everything in moderation... including exercise.

I say, run an hour every day if you want... and start lifting heavier weights. Skip the P90x.

Would you be so good as to share the source of this "scientific evidence".

To the OP, there are a lot of variables involved but I'm in agreement with the others that adding the extra run (unless you're an extremely experienced runner) is probably just an injury waiting to happen, in fact I think you're pushing your luck right now by not taking a a rest/recovery day every week. Lack of soreness is not indicative of adequate recovery.

simonkurth

Agree with above. And yeah. Don't quit p90x. It's had an maxing impact in my life. Even more than the marathon experience.

cgilles9

Thank you all for your input! For me it is more about being outside and clearing my mind, then creating more of a caloric deficit. I just figured why not burn more calories by doing so.

The P90X has done wonders for me this far, so I definitely want to keep that. Perhaps I will make it a walk in the morning, then cut out the hour run in the evening.

michellekicks

The extra run in the morning is unnecessary, IMO

Yep.

There is scientific evidence to suggest cardio over 60 minutes is unnecessary for anyone. There are no further benefits after 60 minutes. If it's the caloric deficit you're after, you'd do just as well to eat less and skip the P90X... Keep running an hour a day if you love it (I love it too!) Train for a half marathon or something that will have you running 2+ hours probably. But don't just do 2-3 hours of cardio each day because you can a) eat more or b) lose faster.

a) This won't work because what you really need is balance in the long term.
b) This won't really work either because your body needs fuel to do all that activity...

Everything in moderation... including exercise.

I say, run an hour every day if you want... and start lifting heavier weights. Skip the P90x.

Would you be so good as to share the source of this "scientific evidence".

No. I can't be bothered to look it up. This is a forum and I'm just answering the question with my response. This isn't a medical journal. It's there, though... if you want to see it, look for Mayo Clinic and such.

So it becomes a question of what do you prefer - P90x or running... do the one you love. But if you choose running because you love it, lift some weights too.

joecollins9385

Hey guys,

So I've been significantly overweight (obese), but have always loved being active. Because of my weight, I've been held back doing the activities that I love to do. One of those activities is running. I love to run, but I would always get winded quickly. But now, I've reached a point where I can run at will, and not be soar.

So my question is, is there a point where you are exercising too much? My current evening exercise consists of an hour run, followed by a round of P90X. I usually end up burning 1300-1400 calories in that 2 hours. I do this every night, and although it burns in the middle of it, I do not feel soar the next day. I am thinking of adding an additional hour run in the mornings. Is this too much? I know I need to allow my body to recover, but my body feels like it recovers within a few hours.

Any expertise/ advice helps.

Thanks!!

sore

newhabit

i think just a few runs a week and p90x few times a week is enough. any more and you may be overdoing it. i'm not sure you need to run for an hour every day either. i think 30-45 minutes is plenty.

jofjltncb6

Great job with your question about working out too much OP!! I wish you nothing but success in all your fitness and health goals. :flowerforyou:

weloveourboys

The extra run in the morning is unnecessary, IMO

Yep.

There is scientific evidence to suggest cardio over 60 minutes is unnecessary for anyone. There are no further benefits after 60 minutes. If it's the caloric deficit you're after, you'd do just as well to eat less and skip the P90X... Keep running an hour a day if you love it (I love it too!) Train for a half marathon or something that will have you running 2+ hours probably. But don't just do 2-3 hours of cardio each day because you can a) eat more or b) lose faster.

a) This won't work because what you really need is balance in the long term.
b) This won't really work either because your body needs fuel to do all that activity...

Everything in moderation... including exercise.

I say, run an hour every day if you want... and start lifting heavier weights. Skip the P90x.

Would you be so good as to share the source of this "scientific evidence".

No. I can't be bothered to look it up. This is a forum and I'm just answering the question with my response. This isn't a medical journal. It's there, though... if you want to see it, look for Mayo Clinic and such.

So it becomes a question of what do you prefer - P90x or running... do the one you love. But if you choose running because you love it, lift some weights too.

Your unresearched blanket statement is simply incorrect. Unnecessary for anyone? Really? I'm training for a marathon. Believe me when I tell you that it is not only necessary, but critical, that I run beyond 60 minutes, in order to reach my marathon time goals. Please don't issue inaccurate blanket statements - you are doing no one any favours by doing so.

ETA: just checked your profile. Surprised you would issue such a statement given that you're a seasoned runner yourself. Don't you ever train beyond 60 minutes???

GeekGirl23

I do a Jazzercise 60 min dance class 3-4 times a week. It has 40 mins of cardio and the last 20 is strength training. I normally on Tuesday nights do 2 of these classes in a row because I love them so much. I normally put a day inbetween classes to reduce injury.

I received feedback last night that I pushed myself too hard because I don't eat back my cals from working out. I too have been really confused about this. If anyone wants to message me personally to discuss further that know for a fact you should or shouldn't eat back your calls feel free.

RunsOnEspresso

The extra run in the morning is unnecessary, IMO

Yep.

There is scientific evidence to suggest cardio over 60 minutes is unnecessary for anyone. There are no further benefits after 60 minutes. If it's the caloric deficit you're after, you'd do just as well to eat less and skip the P90X... Keep running an hour a day if you love it (I love it too!) Train for a half marathon or something that will have you running 2+ hours probably. But don't just do 2-3 hours of cardio each day because you can a) eat more or b) lose faster.

a) This won't work because what you really need is balance in the long term.
b) This won't really work either because your body needs fuel to do all that activity...

Everything in moderation... including exercise.

I say, run an hour every day if you want... and start lifting heavier weights. Skip the P90x.

Would you be so good as to share the source of this "scientific evidence".

No. I can't be bothered to look it up. This is a forum and I'm just answering the question with my response. This isn't a medical journal. It's there, though... if you want to see it, look for Mayo Clinic and such.

So it becomes a question of what do you prefer - P90x or running... do the one you love. But if you choose running because you love it, lift some weights too.

He can do both P90X and running if he wants. I currently do alternating days of running and P90X. And a few weekends when I feel like it, I do a 30 minute run and P90X. I feel P90X actually helps with my running. I love them both.

I do think that he is currently doing too much. And adding another run is pushing it. Recovery and rest are just as important.

jimmmer

I do a Jazzercise 60 min dance class 3-4 times a week. It has 40 mins of cardio and the last 20 is strength training. I normally on Tuesday nights do 2 of these classes in a row because I love them so much. I normally put a day inbetween classes to reduce injury.

I received feedback last night that I pushed myself too hard because I don't eat back my cals from working out. I too have been really confused about this. If anyone wants to message me personally to discuss further that know for a fact you should or shouldn't eat back your calls feel free.

Well, presumably you've already got a deficit built in to your net total for the day? If you've set it up that way then if you don't eat back the exercise cals then you're going to be whatever deficit you've set in your settings + exercise cals. That could be a massive deficit.... depends on your set goals and your exercise cals really. Only you have that information.

redraidergirl2009

yup you can over-exercise. At a point it will stop working and you'll plateau. You're putting your body in too far of a deficit. Are you losing half a pound a day? That's how many calories you are burning...not sure how many you are eating, but I doubt you're actually losing half a pound a day so I'd just stick to doing the p90x OR the running. Alternate days.

BrianSharpe

The extra run in the morning is unnecessary, IMO

Yep.

There is scientific evidence to suggest cardio over 60 minutes is unnecessary for anyone. There are no further benefits after 60 minutes. If it's the caloric deficit you're after, you'd do just as well to eat less and skip the P90X... Keep running an hour a day if you love it (I love it too!) Train for a half marathon or something that will have you running 2+ hours probably. But don't just do 2-3 hours of cardio each day because you can a) eat more or b) lose faster.

a) This won't work because what you really need is balance in the long term.
b) This won't really work either because your body needs fuel to do all that activity...

Everything in moderation... including exercise.

I say, run an hour every day if you want... and start lifting heavier weights. Skip the P90x.

Would you be so good as to share the source of this "scientific evidence".

No. I can't be bothered to look it up. This is a forum and I'm just answering the question with my response. This isn't a medical journal. It's there, though... if you want to see it, look for Mayo Clinic and such.

So it becomes a question of what do you prefer - P90x or running... do the one you love. But if you choose running because you love it, lift some weights too.

LOL just like Fox News....make it up as you go along. You can't be bothered looking it up because it's not true. I can think of about 45,000 people who entered the NY marathon who benefited from doing more than 60 minutes of cardio at a time.

michellekicks

The extra run in the morning is unnecessary, IMO

Yep.

There is scientific evidence to suggest cardio over 60 minutes is unnecessary for anyone. There are no further benefits after 60 minutes. If it's the caloric deficit you're after, you'd do just as well to eat less and skip the P90X... Keep running an hour a day if you love it (I love it too!) Train for a half marathon or something that will have you running 2+ hours probably. But don't just do 2-3 hours of cardio each day because you can a) eat more or b) lose faster.

a) This won't work because what you really need is balance in the long term.
b) This won't really work either because your body needs fuel to do all that activity...

Everything in moderation... including exercise.

I say, run an hour every day if you want... and start lifting heavier weights. Skip the P90x.

Would you be so good as to share the source of this "scientific evidence".

No. I can't be bothered to look it up. This is a forum and I'm just answering the question with my response. This isn't a medical journal. It's there, though... if you want to see it, look for Mayo Clinic and such.

So it becomes a question of what do you prefer - P90x or running... do the one you love. But if you choose running because you love it, lift some weights too.

Your unresearched blanket statement is simply incorrect. Unnecessary for anyone? Really? I'm training for a marathon. Believe me when I tell you that it is not only necessary, but critical, that I run beyond 60 minutes, in order to reach my marathon time goals. Please don't issue inaccurate blanket statements - you are doing no one any favours by doing so.

ETA: just checked your profile. Surprised you would issue such a statement given that you're a seasoned runner yourself. Don't you ever train beyond 60 minutes???

Unnecessary unless you're training for an endurance event. Did you see where I suggested the OP go ahead and do that if they want a reason to train longer? I'm not perpetuating misinformation. Good grief...

http://www.medicalnewstoday.com/articles/246366.php
http://www.ama-assn.org/amednews/2012/06/18/hlsa0618.htm
http://cardionutrition.files.wordpress.com/2012/06/too-much-exercise-can-be-a-bad-thing.pdf

Training too much can actually be damaging. For overall cardiovascular fitness, the World Health Organization advocates 30 minutes of exercise daily. http://www.who.int/cardiovascular_diseases/en/

I'm a runner too. And while I haven't gone for the full marathon yet I've done a couple of halfs and a couple of trail races that take 2:30-3:00. You bet I train for those distances, but that's because it's what I love to do. My goals are related to running faster, farther and being stronger for it. The OP seems to just want to be in shape. So then 3 hours a day of cardio is not only unnecessary, but could be detrimental.

Cr01502

Pay attention to your body. Make sure you incorporate 1-2 rest days (days of only light walks or hikes) in your weekly schedule and get adequate sleep and nutrition to fuel your body. If you start experiencing mood swings, disturbed sleeping patterns, extreme fatigue, and stuff like that you have gone too far.

I exercise vigorously 6 days a week but I also eat about 4000-4500 calories a day and get 9 hours of sleep minimum on a nightly basis.

love4fitnesslove4food_wechange

3 hours of exercise a day? Yes, it's too much.

KalieHudson

If your looking to burn more calories then just doing one of the P90X videos alone couldn't you just do the lean P90X option and throw in the Cardio X as your second form of exercise for the day? You would burn about 800 calories a day. I'm sure that why they added that option in P90X.

crazybookworm

Instead of re-quoting one person's comment to just argue, why not just ignore that comment, and give your own answer that applies to the original question being asked!

RunEatLift

I would say it's too much. Increased exercise will eventually lead to an increased appetite - you'll have to eat more to fuel the extra workouts so unless you're doing them for pure enjoyment I really wouldn't bother.

Fred4point0

Patience and consistency works better in the long run. You're doing great from what I can see! No need for the added workout.

neverstray

Too much of a good thing is too much. Yes, you can hurt yourself. P90X is pretty intense. I don't know how you can run for an hour and then do that. I'm in great shape, and I can barely pull that off. I have done it a few times, but then I sleep for the rest of the day. It's not worth it. One or the other. What I do is run one day and do weight training another, and just alternate like that.

lizziebeth1028

Three hours of exercise a day is unnecessary for all around general fitness and weight loss. If you're having fun well then have at it....but do realize at some point your body is going to need a good recovery period.

BrianSharpe

The extra run in the morning is unnecessary, IMO

Yep.

There is scientific evidence to suggest cardio over 60 minutes is unnecessary for anyone. There are no further benefits after 60 minutes. If it's the caloric deficit you're after, you'd do just as well to eat less and skip the P90X... Keep running an hour a day if you love it (I love it too!) Train for a half marathon or something that will have you running 2+ hours probably. But don't just do 2-3 hours of cardio each day because you can a) eat more or b) lose faster.

a) This won't work because what you really need is balance in the long term.
b) This won't really work either because your body needs fuel to do all that activity...

Everything in moderation... including exercise.

I say, run an hour every day if you want... and start lifting heavier weights. Skip the P90x.

Would you be so good as to share the source of this "scientific evidence".

No. I can't be bothered to look it up. This is a forum and I'm just answering the question with my response. This isn't a medical journal. It's there, though... if you want to see it, look for Mayo Clinic and such.

So it becomes a question of what do you prefer - P90x or running... do the one you love. But if you choose running because you love it, lift some weights too.

Your unresearched blanket statement is simply incorrect. Unnecessary for anyone? Really? I'm training for a marathon. Believe me when I tell you that it is not only necessary, but critical, that I run beyond 60 minutes, in order to reach my marathon time goals. Please don't issue inaccurate blanket statements - you are doing no one any favours by doing so.

ETA: just checked your profile. Surprised you would issue such a statement given that you're a seasoned runner yourself. Don't you ever train beyond 60 minutes???

Unnecessary unless you're training for an endurance event. Did you see where I suggested the OP go ahead and do that if they want a reason to train longer? I'm not perpetuating misinformation. Good grief...

http://www.medicalnewstoday.com/articles/246366.php
http://www.ama-assn.org/amednews/2012/06/18/hlsa0618.htm
http://cardionutrition.files.wordpress.com/2012/06/too-much-exercise-can-be-a-bad-thing.pdf

Training too much can actually be damaging. For overall cardiovascular fitness, the World Health Organization advocates 30 minutes of exercise daily. http://www.who.int/cardiovascular_diseases/en/

I'm a runner too. And while I haven't gone for the full marathon yet I've done a couple of halfs and a couple of trail races that take 2:30-3:00. You bet I train for those distances, but that's because it's what I love to do. My goals are related to running faster, farther and being stronger for it. The OP seems to just want to be in shape. So then 3 hours a day of cardio is not only unnecessary, but could be detrimental.

Did you read the report from the Mayo Clinic?

In the conclusion the recommendation is 1 hour per day for optimal CV benefit and that there may be a diminishing return above and beyond that and that for some individuals there may be an adverse effect.

Your statement was blanket and all inclusive: "There are no further benefits after 60 minutes." which is simply inaccurate.