OVERTRAINING SYNDROME

babyblake11
babyblake11 Posts: 1,107 Member
edited December 2024 in Fitness and Exercise
Before you dismiss that you are even doing this in the first place, HEAR ME OUT!
I myself thought "im not overtraining! i workout 6 days a week, i enjoy it who cares!" but then it slowly took its toll on me, i started getting sore, fatigued and much less motivated. still i kept going, i didnt see it as an option to not go, to not do it. it was something i needed to do. i started failing at things i could usually smash through, couldnt finish sprints, couldnt lift as much. This was in no way from lack of dedication. So it hit me, i am training as hard as i can 6 days a week. I cannot believe i didnt realise the mistake i was making!

Realising my mistake, i took three days off, i was planning for 7, but i felt fantastic after 3 days, so i went back. I wrote myself a new workout schedule. Monday: HIIT, weights and bike. Tuesday: Recovery cardio. Wednesday: Lengthy run, weights and bike. Thursday: Recovery cardio. Friday: HIIT, weights and bike. Saturday: Recovery Cardio and weights. Sunday: Day off.

Before this i had done 6 days HIIT/fast running. 4 days weights. 4 days bike, with one day off. I saw improvement straight away. I was also making sure i got enough sleep. minimum of 8 eight hours (also allowing 30 minutes to get to sleep) and i tried to get 9-10.

But then i decided to tweak it even more get even MORE improvement and recovery time from my training and changed it to. Monday: Hill intervals, chest and shoulders, elliptical. Tuesday: Recovery cardio(light alternate cardio) Wednesday: Lengthy run, back and biceps, bike. Thursday: Recovery cardio. Friday: HIIT, legs and core, elliptical. Saturday: Moderate cross training. Sunday: extra light cardio like swimming. Isolating muscles helps them recover for longer and you can lift more and go harder.

My goals are to run faster, run longer and to lift heavier. Which brings me to my next topic: THE BLACK HOLE.

This is a place where many people wanting to get a big burn, lose weight or improve running do.
The black hole is the place where running (or cycling etc.) is not easy to do for a long period (30mins+) but isnt as hard as your possibly can go(no more than 10 minutes, or sprinting) its where it takes alot of effort and you can only run 20-30 minutes. this type of running or exercising will not improve over time, it is a waste of energy that you could be using to increase your speed or your milage. The mistake most athletes or people trying to get fit make, is doing this on days before or in between extra hard days, you then do worse on those days and cannot give it your all. For more info on the black hole and getting to know your training zones, read or borrow "be a better runner" by sally edwards. Its such a good book im not even all the way through it yet!!!

Thanks so much if you actually read all my crap! I hope it helped you.

Replies

  • tigersword
    tigersword Posts: 8,059 Member
    Overtraining is a very easy trap to fall into, and the more advanced you are, the worse it is, and the longer it takes to recover from it.

    Mark Rippetoe has a pretty good analysis and breakdown of overtraining in Practical Programming For Strength Training.
  • babyblake11
    babyblake11 Posts: 1,107 Member
    Overtraining is a very easy trap to fall into, and the more advanced you are, the worse it is, and the longer it takes to recover from it.

    Mark Rippetoe has a pretty good analysis and breakdown of overtraining in Practical Programming For Strength Training.

    yeah i know right! thanks ill have a look. :)
  • babyblake11
    babyblake11 Posts: 1,107 Member
    Bump
  • katysmelly
    katysmelly Posts: 380 Member
    This is very interesting. Thanks.

    I don't think I'm in danger of over-training in the sense you mean, as I'm a fitness newbie. But, I do think a beginner can be over-enthusiastic, then burn out.

    I was trying to "out-run my piehole." Trying to lose weight and still eat a decent amount of food by burning at least 600 calories a day in cardio. I have been running or hill climbing every morning, and then usually doing other cardio later in the day. I hit a wall - felt really weak and fatigued and started to get a cold.

    I forgot that my ultimate goals are to run a 5k and to climb a 3000-foot mountain easily. If I'm going to build strength and endurance, I'm going to have to make sure I get enough nourishment and rest.
  • Tempe729
    Tempe729 Posts: 270 Member
    Thank you for posting this! I just started a newer (& more intense workout schedule compared to where I was for the first 3 months of this year) and was worried I would be over-doing it and hurting myself more in the long run since I really need to lose the weight! But I do make sure I get in plenty of sleep & I have 3 rest days a week (Wednesday, Saturday & Sunday).
  • taunto
    taunto Posts: 6,420 Member
    Sorry I didnt read your entire post but I personally donot believe in overtraining. I do believe in injury and I strongly believe in taking measures to avoid it but I donot think those two are the same.

    I asked my coach, who have created world class boxers and olympians for advice. These were his advice 1) Listen to your body. If you need a break, take a break and step back. Pushing yourself is good but if you're injured, you're not pushing nothing but a wheel chair. 2) DO WHAT WE DO! We're in the business to create Olympians and if you wanna be an athlete, do what we do! This advice is coming from a 50+ years old man who works out atleast 4-5 hours a day
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    The head coach of my tri club has a very simple philosophy - better to be at the starting line of a race 10% undertrained than 1% overtrained.

    Having said that with a properly designed and periodized program you can be active 7 days a week (but at least 1 or 2 of those are active recovery days)
  • surferfreak07
    surferfreak07 Posts: 221 Member
    Great topic! I have been in the same boat where I was struggling to do my usual gym routine, struggling to sleep and constantly feeling tired. A few days off did the trick. It's all about listening to your body. I'm thinking of mixing up my routines so I will definitely be using yours as a guide :D
  • SUSIE091
    SUSIE091 Posts: 42 Member
    hi yep agree about listining to your body i did an hr PT doing weights and did went to failure on one of the weight ones bench press

    i think now i understand what it means now lol !! then did an hr's Zumba and sure am feelin it today , first time i have

    actually felt the need to rest see how i am tomorr as got spin in the morning
  • tigersword
    tigersword Posts: 8,059 Member
    Sorry I didnt read your entire post but I personally donot believe in overtraining. I do believe in injury and I strongly believe in taking measures to avoid it but I donot think those two are the same.

    I asked my coach, who have created world class boxers and olympians for advice. These were his advice 1) Listen to your body. If you need a break, take a break and step back. Pushing yourself is good but if you're injured, you're not pushing nothing but a wheel chair. 2) DO WHAT WE DO! We're in the business to create Olympians and if you wanna be an athlete, do what we do! This advice is coming from a 50+ years old man who works out atleast 4-5 hours a day
    Whether you "believe" in it or not is your personal preference, but it is a real, quantifiable state of being. Overtraining is defined as the state that results in the exhaustion of the body's ability to compensate for training stress and adapt to it. Its measured by a performance reduction that doesn't improve with an amount of rest that would normally result in recovery. It's estimated that 20% of all competitive athletes are overtrained at any given time.

    A well made periodized program will avoid overtraining, but, particularly for an advanced athlete, it can be tough to recognize due to the variation in load of an advanced program.
  • taunto
    taunto Posts: 6,420 Member
    True, rest is very important. If you ask most athletes they'll straight up say that the best thing they do for their body is resting. However, alot of times people around here like to throw the word overtraining very easily. Like I gave the example of a 50+ years old man training almost everday 4-5 hours a day atleast. I'm sure he takes a day or 2 rest in between and outside of working out, he like to relax and take rest. But if you ask a typical MFP user, they'll always say "3-4 days of workout max. That is the part that I refuse to believe. To me, 6 days of working out is fine and even on the day off light walking around and such is fine.

    Again, as I said, as long as you're not risking injury due to pushing yourself (working out like Rocky and think it'll be safe...) then you're fine, go workout 6 days, as long as your body can handle it.
  • tigersword
    tigersword Posts: 8,059 Member
    True, rest is very important. If you ask most athletes they'll straight up say that the best thing they do for their body is resting. However, alot of times people around here like to throw the word overtraining very easily. Like I gave the example of a 50+ years old man training almost everday 4-5 hours a day atleast. I'm sure he takes a day or 2 rest in between and outside of working out, he like to relax and take rest. But if you ask a typical MFP user, they'll always say "3-4 days of workout max. That is the part that I refuse to believe. To me, 6 days of working out is fine and even on the day off light walking around and such is fine.

    Again, as I said, as long as you're not risking injury due to pushing yourself (working out like Rocky and think it'll be safe...) then you're fine, go workout 6 days, as long as your body can handle it.
    For a well trained and well conditioned athlete, 4-5 hours a day, 6 days a week is doable. For a novice who is completely untrained, all it takes is one over-zealous training session to overtrain. Same way that a novice who has never picked up a weight can't deadlift 600 pounds on their first try. Just like strength and speed, ability to recover is a trainable ability.
  • babyblake11
    babyblake11 Posts: 1,107 Member
    True, rest is very important. If you ask most athletes they'll straight up say that the best thing they do for their body is resting. However, alot of times people around here like to throw the word overtraining very easily. Like I gave the example of a 50+ years old man training almost everday 4-5 hours a day atleast. I'm sure he takes a day or 2 rest in between and outside of working out, he like to relax and take rest. But if you ask a typical MFP user, they'll always say "3-4 days of workout max. That is the part that I refuse to believe. To me, 6 days of working out is fine and even on the day off light walking around and such is fine.

    Again, as I said, as long as you're not risking injury due to pushing yourself (working out like Rocky and think it'll be safe...) then you're fine, go workout 6 days, as long as your body can handle it.

    i agree you can be physically active 6 days, as i am.i have 3 hard days, 1 moderate day, 2 active recovery days and 1 full day off. but when its my hard day - i push it and i am improving more than i ever have!!
  • babyblake11
    babyblake11 Posts: 1,107 Member
    True, rest is very important. If you ask most athletes they'll straight up say that the best thing they do for their body is resting. However, alot of times people around here like to throw the word overtraining very easily. Like I gave the example of a 50+ years old man training almost everday 4-5 hours a day atleast. I'm sure he takes a day or 2 rest in between and outside of working out, he like to relax and take rest. But if you ask a typical MFP user, they'll always say "3-4 days of workout max. That is the part that I refuse to believe. To me, 6 days of working out is fine and even on the day off light walking around and such is fine.

    Again, as I said, as long as you're not risking injury due to pushing yourself (working out like Rocky and think it'll be safe...) then you're fine, go workout 6 days, as long as your body can handle it.

    i agree you can be physically active 6 days, as i am.i have 3 hard days, 1 moderate day, 2 active recovery days and 1 full day off. but when its my hard day - i push it and i am improving more than i ever have!!

    also i suggest you read my full post.
  • Toddrific
    Toddrific Posts: 1,114 Member
    Hmm, youtube is probably not the best place for advice, but I like Chef Buff cuz he is entertaining. ( http://youtu.be/h7QkBFtouoE )

    Anyways, what I took from what he said, it's not overtraining, it's under recovering.
  • babyblake11
    babyblake11 Posts: 1,107 Member
    Hmm, youtube is probably not the best place for advice, but I like Chef Buff cuz he is entertaining. ( http://youtu.be/h7QkBFtouoE )

    Anyways, what I took from what he said, it's not overtraining, it's under recovering.

    yeah agreed^
  • Victoria2448
    Victoria2448 Posts: 559 Member
    Over training is very possible and I see it quite often. Paid athletes have the constant care of Drs, nutritionists,chefs, sports trained deep tissue masseuses and so on to make sure they are in tip top form.

    Many people here think they are going to burn off all the crappy food they eat or lose the bodyfat quickly....that took years to put on. Proper nutrition is about 80%....not burning 1000 cals on some machine.

    Unfortunately, in the average person...those who overtrain never seem to acquire the results of those who take their rest days. Argue all you want, but I see it everyday...oh and use to be one! Now I train less and smarter.:wink:
  • babyblake11
    babyblake11 Posts: 1,107 Member
    Over training is very possible and I see it quite often. Paid athletes have the constant care of Drs, nutritionists,chefs, sports trained deep tissue masseuses and so on to make sure they are in tip top form.

    Many people here think they are going to burn off all the crappy food they eat or lose the bodyfat quickly....that took years to put on. Proper nutrition is about 80%....not burning 1000 cals on some machine.

    Unfortunately, in the average person...those who overtrain never seem to acquire the results of those who take their rest days. Argue all you want, but I see it everyday...oh and use to be one! Now I train less and smarter.:wink:

    Yes my training has improved significantly!!
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