Can working out too much be bad for you?

AdrianCapris
AdrianCapris Posts: 4
in Fitness and Exercise
Hi! I took the decision to lose weight seriously nearly two months ago... And it's really worked. I exercise everyday and I look after my diet (except at weekends!). As a result I've lost a stone and a half (9.5kg) in that time.

I feel really good and look a lot better, but people keep telling me that maybe I should ease up a bit. On a normal day I'll do a 45 minute intense work out before breakfast, fit in between 5 and 9 miles walking (around 8 - 15km) and an hour or so cycling.

I was reading that at the age of 40 (my age), muscle tissue takes time to heal. Would it be better to go down to 2-3 workouts a week. Is it ok to keep up the cycling and walking? I want to stay fit but I don't want to do myself any damage. Any advice would really be appreciated!

Thanks,

Adrian

Replies

  • bufger
    bufger Posts: 763 Member
    you need to get it to a level that you can sustain long term and lose weight at a reasonable rate (1-3 lbs per week i think is a good normal rate). Personally i think its too much. I go to the gym 3 times a week and play B-Ball once a week and i think thats alot. You need to rely on the diet for 80% of the weight loss and exercise for the other 20%. Exercise should be about fitness, strength and endurance rather than weight loss (but yes it does aid it).
  • AdrianCapris
    AdrianCapris Posts: 4
    Good point... I've been surfing the net and most of the advice I've been able to find advises people to mix up the type of exercises they do and take some days off. Thanks for the good advice!
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    The body needs rest days, and I know mine appreciates them! :smile: I always take at least one day off, two if I feel I need it, and recently took the better part of a week off from all exercise - it was refreshing!

    Here's a great article on over-training: http://www.shapefit.com/overtraining-exercising-too-much.html
  • FitBeto
    FitBeto Posts: 2,121 Member
    Dude you do need rest days, but if you feel fine i say keep with it. Stretch, ice, repeat. Your body is amazing at repairing itself, and the amount of stress it can withstand is awesome. Most people when they see someone at the gym drenched in sweat looking half dead think that guys overdoing it, and usually they are the ones with the minimum gains. Dont kill yourself, but dont go through the motions 1-2 times a week and expect what you want.
  • bigknight78
    bigknight78 Posts: 57
    I think it is all down to how your body responds.

    I know some people who can lift hardcore in the gym 5 days a week, but then they usually take a deload week once every 4-6 weeks (they still lift, just with no more than 50% of their 1RM, and do just enough to keep mobility and flexibility consistent).
    Or others who lift 2-3 times per week without taking any significant break except for vacations, holidays, etc.

    It should be purely down to how your body is feeling. If recovery from one session to the next is taking longer than usual dial it back a bit, and see how you respond.
  • robinogue
    robinogue Posts: 1,117 Member
    I think it totally depends on how you're feeling. There's a lot of things you can read, however it doesn't necessarily apply to you. I workout 7 days a week for one hour, Saturdays generally are two hours. I'm doing P90X and taking a class twice a week. I'm 42 and feel great!
  • sarahg148
    sarahg148 Posts: 701 Member
    I don't know about you...but I would burn out after a while. I'd cut back to 5 days/wk and maybe an hour or two at the most...depending upon what you do.
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    Too much? Your body will certainly let you know when it is too much.
    For me, using hand pads when swimming was too much. It started getting uncomfortable in my shoulders.
    I can swim better without them now anyway.
    I can't walk that much or ride much either due various conditions. So I have followed the advice of a young swimmer and started mixing up my pace while swimming rather than trying to maintain a steady pace. I started alternating 45 second and 60 second laps. Definitely works my breathing and lung capacity more too.

    We do what we can within the limits our bodies decide for us. The more I work out the higher those limits go. But I certainly didn't start out swimming 4 miles in one day. And I don't do that every day.
  • nisha0612
    nisha0612 Posts: 75 Member
    I believe in mixing it up.. a class like yoga or pilates in the middle of the week can be a nice way of adding a holistic edge to your fitness. You still feel like you have done something, your muscles get a nice stretch and you also get to improve your flexibility.
  • daphnemoon
    daphnemoon Posts: 216 Member
    It is good to try to build rest days in but I am usually no good at that. There are so many classes I love doing at the gym I have to force myself to have a day off every now and again. However believe me your body will definitely tell you when it needs a day off, There are times when I had planned to do a heavy workout at the gym and just woke up and thought I just didn't feel in the mood to do that, even though the gym is my favourite place!
  • Madholm
    Madholm Posts: 167
    I would cut back only if your workouts are something you 'force' yourself to do on a daily basis; you could get burned out. It happened to me after my first marathon and I put on 20 lb as a result.

    If you really love the exercise you are getting then keep at it; but make sure you're getting enough sleep and rest for muscle recovery.

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