Wonder if I work out too much

HilTri
HilTri Posts: 378 Member
edited November 2024 in Fitness and Exercise
I am medically retired from the USMC. I am a 48 yo female, 136 lbs, 5'6". I love working out. I get to the gym or step off on a run and I am so fired up about my work out I go all out. I spin 3 days a week, lift approx 75 min on spin days. Two days a week I run ( yesterday was 11 miles) or spin without lifting. I also hike with my dog daily ( not too long maybe a 1-4 miles). I eat about 1800-2000 cals per day and don't eat back exercise calories. Because I am retired I can lay around a bit and rest in the day which I realize is a real luxury for me. I am still tired but I love working out and hitting it hard. I am grateful that I have so much time to dedicate to fitness/recovery but feel tired a lot and when I make my bed in the AM, I always look forward to getting back in it at night. I sleep 7-8 hours per night. My weight is steady at 136.

Do you recommend any supplements or should I peel back on exercise a bit? Thank you.

Replies

  • HilTri
    HilTri Posts: 378 Member
    Thank you. I have often wondered what my goal is but haven’t taken the time to figure a new one out. Thank you for your insight.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited May 2018
    If your fitness is not high enough that you are having trouble recovering from fatigue, yes I would recommend peeling back some of the spin and/or running until it reaches a level you can recover adequately. Eventually you will find a level of proper recovery and you can build up your fitness at a slow pace with a plan or goal in mind that incorporates all the activity.

  • concordancia
    concordancia Posts: 5,320 Member
    I would look at nutrition and rest days as a starting point to address the fatigue. Also, allergies or anything that might be affecting the quality of your sleep.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    your calories sound low, i have similar stats and maintain on net 1900 cals.

    how long have you been training like this?
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Sounds like you're wearing yourself out a bit. Take an extra rest day, but on weeks you don't feel you need it, don't. It's completely up to you. It depends really on your stamina. Coming from another 48 year old I can say there are weeks I feel a heavy workout schedule more than others. On those weeks I allow myself an extra rest day and it helps. If your goals are to become stronger, build muscle, etc. you may want to reduce the cardio a bit, but otherwise if you're just enjoying it and want to keep up your stamina I'd say do what feels right to you. Just remember to cut yourself some slack now and again.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Since you are retired, you can always take a nap if sleeping more at night doesn't appeal to you. When I'm off work and do significantly more exercise(like 2 T25 workouts plus a 45 min treadmill walk, and then off to swim 30min laps) I'll come home, eat a big salad for lunch and then crash on the couch for 45min-1 hr. If you enjoy the exercise, why not?
  • HilTri
    HilTri Posts: 378 Member
    Thanks for alllllll of your insight. I just got a bib for the Marine Corps Marathon! Yay! A new goal! I have wanted to get back into triathalons too. The pool opens this month so I can incorporate swimming to mix it up a bit. I will allow myself to take a nap if I feel tired. I will also up my calories just a bit. Out bodies are so amazing to enable us to do all the things that we can. I am grateful that I got the fitness gene.

    Ps can anyone tell me how to reply to an individual post?
  • kami3006
    kami3006 Posts: 4,979 Member
    HilTri wrote: »
    Thanks for alllllll of your insight. I just got a bib for the Marine Corps Marathon! Yay! A new goal! I have wanted to get back into triathalons too. The pool opens this month so I can incorporate swimming to mix it up a bit. I will allow myself to take a nap if I feel tired. I will also up my calories just a bit. Out bodies are so amazing to enable us to do all the things that we can. I am grateful that I got the fitness gene.

    Ps can anyone tell me how to reply to an individual post?

    Click "quote" at the bottom of their post.
  • HilTri
    HilTri Posts: 378 Member
    kami3006 wrote: »
    HilTri wrote: »
    Thanks for alllllll of your insight. I just got a bib for the Marine Corps Marathon! Yay! A new goal! I have wanted to get back into triathalons too. The pool opens this month so I can incorporate swimming to mix it up a bit. I will allow myself to take a nap if I feel tired. I will also up my calories just a bit. Out bodies are so amazing to enable us to do all the things that we can. I am grateful that I got the fitness gene.

    Ps can anyone tell me how to reply to an individual post?

    Click "quote" at the bottom of their post.

    Well then, I am not too old to learn new tricks! Thanks
  • HilTri
    HilTri Posts: 378 Member
    Thanks again all. My macros today are 30c, 30p, 40 fat. My calorie goal is 2020, I burned 1194 from exercise. When it is all said and done for the day I will have eaten 2058 calories. I had to guesstimate dinner because I picked up a Greek salad w chicken. I don't eat more calories back from exercise because I don't want to gain. I have never used the TDEE approach but will check it out.
  • mutantspicy
    mutantspicy Posts: 624 Member
    Normally when I see a question like your heading, my snarky instinct comes out and says "probably not.." But then I read your story and well. Good for you! you're pretty damn impressive and more power to you. Keep it trucking. The one thing I will say is you may want to reconsider the not eating your calories back thing. At least on the high intensity day. Other than that keep trucking that's Badass!
  • HilTri
    HilTri Posts: 378 Member
    Normally when I see a question like your heading, my snarky instinct comes out and says "probably not.." But then I read your story and well. Good for you! you're pretty damn impressive and more power to you. Keep it trucking. The one thing I will say is you may want to reconsider the not eating your calories back thing. At least on the high intensity day. Other than that keep trucking that's Badass!

    You are awesome A) because you are and B) because you suggest eating more! I like my groceries!
  • HilTri
    HilTri Posts: 378 Member
    I will up my calories for a month and not pay attention to any short term gains for a month and see if that helps with the fatigue. Thanks for your replies.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    OP - is your weight steady now? If not, what's it doing, and at what rate?
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    jjpptt2 wrote: »
    OP - is your weight steady now? If not, what's it doing, and at what rate?

    I was going to ask that question also. In the OP she said her weight was "steady at 136", but she didn't say how long she'd been maintaining at that weight, and/or if she'd been doing this same level of activity throughout maintenance.
  • HilTri
    HilTri Posts: 378 Member
    I was 133 when I wasn't eating enough (1500) and when I stresses a great deal about the number on the scale. I upped my calories to 1800-2000 started eating more protein gained muscle, lost fat and have been able to work out at a higher level of intensity, lift heavier weight and for longer duration. I feel a whole lot better aside from feeling tired when I am not working out. I am now 136lbs.
  • HilTri
    HilTri Posts: 378 Member
    Sorry I forgot to say that I have been on increased calories for about 1-2 months.
This discussion has been closed.