Am I Over Training? Forum Topic

Nov 5, 2009 2:30pm dieselnomad 2 posts	i work out 7 days a week.(only good part of this recession)30 min on the tredmill.legs every day.then switch it between arms shoulders etc.then do 10 min on the bike to flush lactic acid.average work out is 2hrs.

Nov 5, 2009 2:34pm TheAng 773 posts ...	I’m not really one to talk but you should really have at least a rest day in there for you sanity. What are you doing for 30 mins on the treadmill though? Also, when you say leg work do you mean weight training? You should have 24-48 hours between muscle workouts to give the muscle time to strengthen and repair. How long have you been doing this routine?

Nov 5, 2009 3:42pm dieselnomad 2 posts	sanity is good and better when i am at the gym.30 mins of hard going then 10 mins cool down so it is a bit more but i didnt bother to count the cool down time.yes leg work is a compressed weight training routine.i have been on this for the past month and feel great, even if muscle growth isnt happening i would be satisfied with gaining strength.

Nov 6, 2009 6:29am jon_c 63 posts	I would suggest one rest day a week. You do two or three if you need, but you should take one day off. At least take one easy day. You will be surprised on how much strength you can gain with a day off. Don’t weight train the same part of the body every day. Break up your routine and do lower body one day and upper body the next. No weights the third day. Do it how ever you want, just make sure you’re taking at least a day off on each body part your train. Go ahead and do cardio 5-6 days a week if you want. Do a 10-15 minutes warm up on the tread mill, work out, then do your cardio after the weight training.

Nov 6, 2009 10:00am chaddukes 891 posts	As long as your strength numbers keep going up you aren’t over training. That doesn’t make it ideal. But, if you like it and it works then keep at it. Eventually this will stop working. At that point you need to be willing to change or accept inferior results.

Nov 6, 2009 9:13pm dharmainitia... 80 posts ...	ditto, take a day off for recovery and youll see improvement in your workout; the body needs time to heal. also, read into lactic acid, flushing lactic acid is b.s. the cardio youre doing is healthy, but not for that reason…

Nov 7, 2009 8:54am penae 1 post	You definately seem like you’re overtraining. It is important to give the muscle groups you work a day off, so dont do legs everyday. The muscle needs time to recover. You may want to alternate musle groups everyday. Also, a day off wouldnt hurt. If you are burning more calories than you are taking in, the body will go into starvation mode and you will start storing fat. Remember, the sypmtoms of overtraining are: cold/flu-like symptoms, trouble sleeping, a plateau in strength gains, and increased diastolic blood pressure. Hope this helps!

Nov 7, 2009 1:16pm Bentelligent 22 posts	I dont have to even read past the first line where you say you workout 7 days a week to tell you that you are overtraining. If you absolutely have to get in some kind of excercise every day, then you need to make 2 of those days very light excercising such as walking a couple of miles at a slightly fast pace. You can not weight train every day or you will not be giving your muscles enough time to recover.

Nov 7, 2009 1:56pm mmcler 43 posts	Cardio after weight training?

Nov 7, 2009 8:01pm sparkblade 15 posts	7 days a week? Yeah. You’re overtraining for sure. Start with 3-4 days of lifting. Get good sleep and nutrition. Cardio and abs on off days.