Shouldn't work out every day?

indigo_rose
indigo_rose Posts: 250
edited January 2 in Fitness and Exercise
Is it possible to over exercise? I saw someone say you should only do it 3-4 times a week?

Replies

  • RGv2
    RGv2 Posts: 5,789 Member
    Depends on the intensity level, but yes, your body needs recovery days.
  • jesindc
    jesindc Posts: 724 Member
    I've read that weight training more than 3-4 times a week is counter productive, but I think it's okay to do cardio 5-6 times a week. I also read that abdominal muscles don't need a break. All that said, if you push too hard and get hurt, you are a lot worse off than if you take a few days off every week. So i think a lot of it is personal and comes down to listening to your own body.
  • wolfgate
    wolfgate Posts: 321 Member
    You do need recovery. The body doesn't get stronger during the workout but as a result of recovering from the stress of the workout.

    What "recovery" looks like can vary. Someone could work out 7 days a week and if they mixed up swimming, lifting, running, etc. they could be getting enough recovery. Some well trained, very experienced runners can run 7 days a week and get enough recovery because most of the workouts are shorter, easier paced runs. Those are just examples, of course. Lots of permuations.

    Lifting same muscles back to back days rarely makes sense, on the other hand. Rest there is standard.

    If someone is a beginner to exercise, it's adviseable to be conservative and make sure you recover enough. Total rest days are not a bad thing. Having said that, we're all an experiment of one, and over time you learn what works for you in that area.
  • letjog
    letjog Posts: 260 Member
    You can over exercise, I think I'm doing it at the moment. I have been doing hard workouts every day and seem to have constant soreness in my thighs that prevent me pushing hard. I'm also losing some enthusiasm for the gym. If you just did some cardio every day but never experienced soreness fromt hat, I doubt that would be 'over exercising'.
  • 1julietax
    1julietax Posts: 117 Member
    Your body will tell you when it needs a rest. You should probably take at least one day off of doing anything exercise related. Last year I was on a roll working out everyday, walking 4-5 miles a day and every other day weights, without taking a day off. I ended up tearing a calf tendon. It took 5 weeks to recover and was very painful. So if you think you need a day off, take the day off. Your body needs time to recover.
  • waldo56
    waldo56 Posts: 1,861 Member
    I find it hard to beleive that our bodies were designed to need rest days.

    Overtraining is grossly overstated. Your body will autoregulate training load with recovery capacity.

    You can exercise 7 days a week without issue. The trick is learning to go hard when your body wants to/can, taking it easy when recovery is slipping.

    Active recovery is still working out and exercise and argulably more effective than sitting around doing nothing.
  • indigo_rose
    indigo_rose Posts: 250
    Thanks guys. Won't feel so bad about taking a day off now, and not going so hard.. there's so much to know when it comes to weight loss and exercise!
  • MissAnjy
    MissAnjy Posts: 2,480 Member
    I work out 6 days a week and take 1 rest day. It works for me. I incorporate strength training, cardio, abs & yoga, so it's a good mix.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I always take at least one rest day a week, sometimes two if my body tells me to. Last month I took 4 full days off from exercise (would have gone for the whole week, but had a color run that weekend :smile:) - I came back stronger and refreshed - it was awesome.

    That being said, rest day doesn't mean be a couch potato (although sometimes I am on a rest day!), but skip the usual intense workouts - take a leisurely walk or a bike ride, do some stretching.

    Interesting article on overtraining: http://www.shapefit.com/overtraining-exercising-too-much.html
  • Type1Rachelle
    Type1Rachelle Posts: 71
    listen to your body - there is certainly no "one size fits all" approach. the more fit you are, generally the less recovery time you need, but it depends on your overall volume and intensity of the workouts. there's no real rule other than to make sure you're fueling your body well and getting adequate sleep and water intake. if you feel like you're going to go into a workout doing more harm than good, take the day off.

    generally speaking you typically need at least one day off a week for recovery, but whether that off day is completely off or just a little "active recovery" (a light 20min jog, for instance) is completely individual. I have no problem working out 6 days a week, sometimes twice a day, and I'm by no means super fit... but for someone who isn't used to that volume, it can be too much.

    bottom line, you just have to listen to your body and not be distracted by excuses and what people tell you you "should" do - push yourself and challenge yourself, but be smart about it and listen to the signals your body is giving you.

    perfect example - I was running 4x a week, swimming 2x a week and weight training 2x a week, but when I began to feel a nagging injury return, I focused on quality over quantity and am now running 3x a week and swimming 1x a week and I find it's a better balance for me right now. on the flip side, I've also got a virus right now, so I'm playing each workout by ear and have still been making them (provided I don't have a fever), but scaling them back just a bit. instead of running 20 miles on Sunday (I know it sounds like a lot but I'm training for a marathon), I ran 16.

    It's important not to let that little voice in your head confuse reason with laziness. Generally I'll at least start the workout and if I'm still feeling super sore or like crap 10mins in, I'll end it.
  • Ph4lanx
    Ph4lanx Posts: 213 Member
    I weight train anywhere from 3 to 5 days a week. However, even on the rest days, I still do some cardio. Rest days don't have to mean zero exercise. My cardio is strong enough for my heart rate to elevate, but still allows me to hold a full conversation without putting in effort with breathing. I only do it for 20 minutes a time, twice a day. Could be something simple like going for a walk, or cycling, or going up and down the staircase at a measured pace.

    However, for the weight training side, you definitely need rest days. The more you isolate your muscles, the less time you need, because you rest other muscles on their non-training days, but I still rest from weights at *least* twice a week, if not more. Always rest with heavy training.
  • californiagirl2012
    californiagirl2012 Posts: 2,625 Member
    Is it possible to over exercise? I saw someone say you should only do it 3-4 times a week?

    You can work out as much as you want. I rest only when I need to. I lift and run almost every day. One day I might just lift, one day I might just run, but usually I do both. I might rest one day a week, or go for two weeks. I might go for 3 days and rest one day. It all depends on how you feel and how well your body is conditioned. You can do whatever you want, just listen to your body and it tells you when you need rest. There is a difference between needing rest because of fatigue and "I don't feel like it" and if you listen well you know the difference.
  • GeekGirl23
    GeekGirl23 Posts: 517 Member
    Yes, you need rest/recovery days... but I also have heard that as long as you concentrate on specific muscle groups and not work that same group the next day you should be fine. Like abs one day the next arms the next legs... rinse and repeat
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Walking is something you can do every day.

    Personally, I range between 2-4 days of intense workouts, then walk and/or do some push-ups and a plank on other days.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    Depends on the intensity level, but yes, your body needs recovery days.

    this.
    you can be active every day. but you wouldn't want to lift heavy on a daily basis.

    It depends what your "work out" entails
  • timebomb821
    timebomb821 Posts: 41 Member
    'QUOTE:

    Is it possible to over exercise? I saw someone say you should only do it 3-4 times a week? '

    Yes, it is. Your muscles need to recover for 8-48 hours. I prevent stiffness as I workout 3-4 times a week for about 120 minutes. I usually do cardio and weight lifting. I had tried to workout every day before, but the results were poorer than now.

    What is your routine? Do you know your fitness level?
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