Over Training?
sowenby1984
Posts: 101 Member
I have been seeing a lot of people warning folks of "over training" I wanted to know what do you consider over training?
I have been doing about 60 minutes a day Cardio (Zumba or Walk/Jogging) and I am planning on increasing my time to 120-180 minutes 5/6 days a week. I also may be starting TapOut XT and will be including a daily walk along with it to make sure I reach my burn goal each day.
Is my plan to much? I am 29 have around 80 pounds to lose.
I have been doing about 60 minutes a day Cardio (Zumba or Walk/Jogging) and I am planning on increasing my time to 120-180 minutes 5/6 days a week. I also may be starting TapOut XT and will be including a daily walk along with it to make sure I reach my burn goal each day.
Is my plan to much? I am 29 have around 80 pounds to lose.
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Replies
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The school of thought is increase by 10%, do that for at least a week, then increase 10% more and so on. Signs of overtraining, feeling tired, not sleeping, no appetite, moody and achey. One or all of the symptoms can indicate it.0
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I have been seeing a lot of people warning folks of "over training" I wanted to know what do you consider over training?
I have been doing about 60 minutes a day Cardio (Zumba or Walk/Jogging) and I am planning on increasing my time to 120-180 minutes 5/6 days a week. I also may be starting TapOut XT and will be including a daily walk along with it to make sure I reach my burn goal each day.
Is my plan to much? I am 29 have around 80 pounds to lose.
That's overtraining, what's the rush why are you eating so little and working out so much?0 -
Its great that you can get that much in!
I would definitely recommend having a day off at least once a week..
Have you considered weight training as opposed to extending your cardio?0 -
I have been seeing a lot of people warning folks of "over training" I wanted to know what do you consider over training?
I have been doing about 60 minutes a day Cardio (Zumba or Walk/Jogging) and I am planning on increasing my time to 120-180 minutes 5/6 days a week. I also may be starting TapOut XT and will be including a daily walk along with it to make sure I reach my burn goal each day.
Is my plan to much? I am 29 have around 80 pounds to lose.
I have been getting at least 30 minutes of exercise every day since last January with maybe 5 days off total.
That wasn't over training especially since I don't do the same kind of exercise 2 days in a row so I'm always resting what I worked on yesterday and maybe even the day before.
Last September I bought my first pair of proper running shoes and was so excited I ran 30 miles in 4 days. That was an increase of maybe 80% over normal (at that point) and it was definately a huge increase over my distances at that point. Gave myself Planar Faciatias because I did too much too soon. I am only now able to run more than once a week. Totally killed me, especially since the other forms of cardio are kinda boring.
So if you feel like you are making yourself sore or are doing to much you might be, listen to your body. You don't want to shelve yourself because you overdid it. If you can mix things up from day to day you might not need rest days. When I start my 1/2 marathon training I'll be taking bonafide rest days twice a week and running the other 5 but I've also worked my way up to being able to do this.0 -
Its great that you can get that much in!
I would definitely recommend having a day off at least once a week..
Have you considered weight training as opposed to extending your cardio?
I have thought about it, but I have to do all my workouts at home I have a 4 year old and no time/money for a gym and have no clue where to start with weight training0 -
There are plenty of "Body weight activities" you can do at home
If you search the forums and google, you should be able to find what you are looking for.0 -
The Search function on this site is pathetic.. with that being said, think about how your body feels. I workout atleast 6 days a week for atleast 30-60 and I feel fine.
Personally, I don't like your plan, it wouldn't work for me because I'm different. I don't like spending more than an hour at the gym and I have busy kids/busy life at home so I usually spend no more than 30 mins at home working out. I don't like wasting my time.
Look into Fitness Blender, 30DS.. I've done both with my own body weight then eventually got 4lb dumbbells, 7lbs.. Fitness Blender has A LOT of videos for different fitness levels/equipment lack of equipment, etc, and its all FREE.0 -
IMO you would get better results with three day a week full body routine mixed in with two days a week cardio and two rest days...
six days a week of cardio sounds like over kill to me...but I really do not do too much cardio...
strong lifts for woman seems to be a popular beginner training regimen for woman on here...
If you do decide to strength train build a program around bench press, deadlift, squats, over head press, pull up, chin ups..etc...0 -
It is not over training as such, but that amount of cardio becomes counter productive if you are only doing it for the calorie burn. You should be including exercises that have a better metabolic impact if you want to increase your TDEE.0
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Its great that you can get that much in!
I would definitely recommend having a day off at least once a week..
Have you considered weight training as opposed to extending your cardio?
I have thought about it, but I have to do all my workouts at home I have a 4 year old and no time/money for a gym and have no clue where to start with weight training
Get the book or download the app "You are your own gym"0 -
IMO you would get better results with three day a week full body routine mixed in with two days a week cardio and two rest days...
six days a week of cardio sounds like over kill to me...but I really do not do too much cardio...
strong lifts for woman seems to be a popular beginner training regimen for woman on here...
If you do decide to strength train build a program around bench press, deadlift, squats, over head press, pull up, chin ups..etc...
I was going to rec Stronglifts but I think OP mentioned she doesn't have access to a gym.. unless you know a way to do some of those SL moves at home without a squat rack, I would love to know. I can only do SL 5x5 when I go to the gym0 -
IMO you would get better results with three day a week full body routine mixed in with two days a week cardio and two rest days...
six days a week of cardio sounds like over kill to me...but I really do not do too much cardio...
strong lifts for woman seems to be a popular beginner training regimen for woman on here...
If you do decide to strength train build a program around bench press, deadlift, squats, over head press, pull up, chin ups..etc...
I was going to rec Stronglifts but I think OP mentioned she doesn't have access to a gym.. unless you know a way to do some of those SL moves at home without a squat rack, I would love to know. I can only do SL 5x5 when I go to the gym
you would more than likely have to have access to squat rack and gym....unless OP, you have room for an exercise room in your house?0 -
You're doing primarily cardio so I wouldn't worry too much about it.
I would, however, like to ask why you plan on doing 3 hours of cardio per day. Especially when the MFP tools have you eating back all of those calories, that doesn't seem like an effective use of your time. May I ask what your goals are?0 -
Thanks ndj for the info.. I haven't heard any other way of modifying or completing SL in lieu of gym access 0
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Over-training is when your performance declines despite maintaining your training intensity. It's a clear sign that total rest is needed. I would say take a few days zero activity, then you can test the waters.
I read about a severely over-trained triathlete who required 2 full weeks of rest before resuming workouts. BTW - Upon his retirement he said he was never the same athlete after putting his body in such a bad situation.
Know your limits. Listen to your body.0 -
Thanks ndj for the info.. I haven't heard any other way of modifying or completing SL in lieu of gym access
dixie whiskey is that moonshine???? LOL0 -
Over-training is when your performance declines despite maintaining your training intensity. It's a clear sign that total rest is needed. I would say take a few days zero activity, then you can test the waters.
I read about a severely over-trained triathlete who required 2 full weeks of rest before resuming workouts. BTW - Upon his retirement he said he was never the same athlete after putting his body in such a bad situation.
Know your limits. Listen to your body.
Yeah I agree with this. Depending on the amount of strain put on the muscles, they can take up to 2 weeks to fully repair (talking about normal training, not injuries). I usually go hard for 4-6 weeks of 4-5 days a week of single body parts (and 6 days rest inbetween) and then HAVE to take a full week off. My body just refuses to do any training during that week.
I say try if it you can handle it, but pay attention to how your body reacts.0 -
You're doing primarily cardio so I wouldn't worry too much about it.
I would, however, like to ask why you plan on doing 3 hours of cardio per day. Especially when the MFP tools have you eating back all of those calories, that doesn't seem like an effective use of your time. May I ask what your goals are?
I do not eat back all my calories I try to stay around 1500-1600, but that is with working out for an hour /hour and a half hours, I also use a Bodymedia fit system to track my calorie burn.
My goal is to lose weight :happy: be healthy, and hopefully run a 5k before the year is over.
Like I said I do not have access to a gym. If I start doing the TapOut XT I will not be working out for three hours, at that point it will be maybe two hours max depending on how long the workout is that day and what kind of burn I get from it.0 -
Thanks ndj for the info.. I haven't heard any other way of modifying or completing SL in lieu of gym access
dixie whiskey is that moonshine???? LOL
Only person here to ever ask me about my username. It's a song!0 -
You're doing primarily cardio so I wouldn't worry too much about it.
I would, however, like to ask why you plan on doing 3 hours of cardio per day. Especially when the MFP tools have you eating back all of those calories, that doesn't seem like an effective use of your time. May I ask what your goals are?
I do not eat back all my calories I try to stay around 1500-1600, but that is with working out for an hour /hour and a half hours, I also use a Bodymedia fit system to track my calorie burn.
My goal is to lose weight :happy: be healthy, and hopefully run a 5k before the year is over.
Like I said I do not have access to a gym. If I start doing the TapOut XT I will not be working out for three hours, at that point it will be maybe two hours max depending on how long the workout is that day and what kind of burn I get from it.
Why do you want to lose weight though?0 -
Thanks ndj for the info.. I haven't heard any other way of modifying or completing SL in lieu of gym access
dixie whiskey is that moonshine???? LOL
Only person here to ever ask me about my username. It's a song!
ohhhhhh LOL0 -
You're doing primarily cardio so I wouldn't worry too much about it.
I would, however, like to ask why you plan on doing 3 hours of cardio per day. Especially when the MFP tools have you eating back all of those calories, that doesn't seem like an effective use of your time. May I ask what your goals are?
I do not eat back all my calories I try to stay around 1500-1600, but that is with working out for an hour /hour and a half hours, I also use a Bodymedia fit system to track my calorie burn.
My goal is to lose weight :happy: be healthy, and hopefully run a 5k before the year is over.
Like I said I do not have access to a gym. If I start doing the TapOut XT I will not be working out for three hours, at that point it will be maybe two hours max depending on how long the workout is that day and what kind of burn I get from it.
Why do you want to lose weight though?
Ummm because I am 5' 1" and losing 80 pounds will put me at a much healthier BMI and I don't want to end up with my fathers health issues, diabetes, high blood pressure, high cholesterol all because of his weight. I want to be able to do more with my 4 year old (sports etc) I want to be able to get out and do more as a family, I just can not keep up with my hubby and son at this weight. Also it wouldn't hurt to be a hot mommy either
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I do not eat back all my calories I try to stay around 1500-1600, but that is with working out for an hour /hour and a half hours, I also use a Bodymedia fit system to track my calorie burn.
My goal is to lose weight :happy: be healthy, and hopefully run a 5k before the year is over.
Like I said I do not have access to a gym. If I start doing the TapOut XT I will not be working out for three hours, at that point it will be maybe two hours max depending on how long the workout is that day and what kind of burn I get from it.
A couple of people have suggested some good home workouts, including You Are Your Own Gym (there's an app for $3). You can also get something like bands or a sandbag. If you're going to fit in some more time to exercise, strength training is going to get you more bang for your buck. It will help you lose fat while retaining what looks good.
As stated before additional cardio will be a waste. Either you'll eat the calories back or you'll be too tired to do anything productive during your non-workout hours plus your body will start catabolizing muscle. Extreme amounts of cardio (loosely defined as more than 60-90 mins per day) will not help you with your fitness goals.0 -
You're doing primarily cardio so I wouldn't worry too much about it.
I would, however, like to ask why you plan on doing 3 hours of cardio per day. Especially when the MFP tools have you eating back all of those calories, that doesn't seem like an effective use of your time. May I ask what your goals are?
I do not eat back all my calories I try to stay around 1500-1600, but that is with working out for an hour /hour and a half hours, I also use a Bodymedia fit system to track my calorie burn.
My goal is to lose weight :happy: be healthy, and hopefully run a 5k before the year is over.
Like I said I do not have access to a gym. If I start doing the TapOut XT I will not be working out for three hours, at that point it will be maybe two hours max depending on how long the workout is that day and what kind of burn I get from it.
Why do you want to lose weight though?
Ummm because I am 5' 1" and losing 80 pounds will put me at a much healthier BMI and I don't want to end up with my fathers health issues, diabetes, high blood pressure, high cholesterol all because of his weight. I want to be able to do more with my 4 year old (sports etc) I want to be able to get out and do more as a family, I just can not keep up with my hubby and son at this weight. Also it wouldn't hurt to be a hot mommy either
I don't think you are getting my question
Are you trying to lose 80lbs of fat or just trying to get "skinny" and meet a number on the scale? Cause I would recommend lifting if you want to become lean and not skinny fat.0 -
I asked cause I think it's really imperative to know what your goals are.. I only have a goal of 20lbs to lose and I'm almost there. I'm between 167-170lbs last few days but my body fat percentage is only 25%. I have faced the reality that I won't, don't want to be 120-130 lbs like I was in high school and am happy being at 160, maybe 150 once I hit my goal.
Cardio will help you lose weight but you probably won't like how your body looks just doing that. Lift heavy too and reap the rewards.0 -
Training 6-8 hours a day combined with inadequate food and rest.0
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So I know you have a bunch of ideas here - I hope you are getting your answer in it all!! I just recently came across a website www.dailyhiit.com ...I thought about doing it for a little while...instead of doing so much long cardio - you may want to do some HIIT...this website will give you a new exercise each day - they are tough and will always be tough if you push yourself... You will need a couple weights at home or sand bag - but other than that you can do it at home and it doesn't take long...some studies say that HIIT training can be just as or more effective than long cardio...
Also - make sure you are def fueling your body- you don't want to tear your body down...good luck!!0 -
what are your goals?
one of the things i learned last year is that it's pretty impossible for me to work out like an athlete (ie consistently working out for more than 60 minutes a day/6 days a week) AND still lose weight. it's because the harder i work, the more calories i need to get through the workouts.
so if your goals are fitness related like getting ready for a marathon then i'd say do what you need to do, but don;t expect too much by way of weight loss.
i got the best results fat loss wise when i worked out for no more than an hour 5-6 hours a day since i could still could a slight deficit with that.0 -
what i learned about training if you do the vigorous routine everyday, ur body tend to adopt and stop responding to it.. for the fat loss its a good to idea to shock your body every other day. let ur body rest every after two days of workout and then start again .. it works for me and i dont recommend it but you can try if it works for u0
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i personally think yes you may be over doing it, really should over 2 - 3 hrs of your life be taken up with exercise" id aim for 1 hr per day at the most, in the long run if you decide to go ahead with your idea i guarantee you burn out soon.0
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