What is REALLY overtraining?
I notice a lot of people in gym who go to classes BACK-TO-BACK...it's crazy. Like 3 hrs workout.
But what if working out for 1 hour and half 3 times a week, with another 2 days of cardio (depending, either HIIT or a milies class) considered as?
I went for a body combat class and i liked it a lot...and would like to take advantage of the fact its offered as long as I can
So for the next few weeks schedule is going to be as follows:
Saturday: Weights
Sunday: Cardio (either HIIT or a class w/ 10-15 minutes HIIT)
Monday: Weights followed by body combat (it's 45 minutes) a lot of air punching/kicking...stuff.
Tuesday: Body combat with an abs blaster class (total 1 hour and 15 minutes)
Wednesday: Weights followed by body combat
Thursday: either off or light workout
Friday: either off or light workout.
I know I probably should have 2 (not consecutive off days), but Thursdays (since I am not in uni and changed schedule) ..is "going out" day sort of thing. So it's an off day for like the next 2 weeks.
I don't know. Does it seem that I MAY be over training if I do that for a few weeks and change it up then?
A lot of athletes, body builders...etc workout for long hours/period of time...what makes it different =S.... I don't know. Even after a body combat + abs exercise, I felt I could still go through rpm, but THAT would be crazy to workout for 2 hours straight. Even though I wasn't really TIRED or worn out yet!
Overtraining?
Moderators: Boss Man, cassiegose
Re: Overtraining?
Tired and worn out after classes and still feeling it the day after is a sure sign of over training. If you feel you can do more after each of those days, up the intensity during the workouts, especially the weights. Increase the weights!!!! Strength does not mean bulk, especially for the female metabolism. Do heavy style free weight lifts, like squats and dead-lifts, chin ups, pull ups, row variations and presses. Get off the machines to make it more intense and to utilize more muscle groups. You sound like you have an out going kind of personality and enjoy fitness and excercise alot. if you need help learning the free weights, there are many there to help, ask, they will help! New excercises and lifts, start low weight and build up the weight over time. Things like weighted squats if you start low and move up from say bar and add 5 lbs every workout you do them. That way your form becomes muscle memory before you use heavy weight helping to prevent injury. In the classes you do, ask the instructor how to make the excercises you're being lead through more intense.
Lastly, the old saying, no pain no gain does not mean you should be sore after workouts or tired out. Rest is as important as the excercise and the diet. It is truely a pyramid you need to work on!
cheers
Lastly, the old saying, no pain no gain does not mean you should be sore after workouts or tired out. Rest is as important as the excercise and the diet. It is truely a pyramid you need to work on!
cheers
Re: Overtraining?
vamp wrote:Tired and worn out after classes and still feeling it the day after is a sure sign of over training. If you feel you can do more after each of those days, up the intensity during the workouts, especially the weights. Increase the weights!!!!
I am increasing the weights as much as I can. I do not feel tired and worn out after workout nor in the day. Sometimes I do get tired because of the lack of sleep at night due to insomnia
Strength does not mean bulk, especially for the female metabolism. Do heavy style free weight lifts, like squats and dead-lifts, chin ups, pull ups, row variations and presses.
As for free weights I always do free weights, only rarely I use machines now. I can't do a chin up yet. body is still weak despite the fact I've been working out for 2 months now. I can do 10 reps of a pull up using the smith machine (opposite of push-up
Get off the machines to make it more intense and to utilize more muscle groups. You sound like you have an out going kind of personality and enjoy fitness and excercise alot.
Lol...I am very introverted, loner, and hate going out. But I like exercising and doing weights. Only recently I've somehow made some people come a long with me for weights. They just got encouraged by FACEBOOK status, LOL.
if you need help learning the free weights, there are many there to help, ask, they will help! New excercises and lifts, start low weight and build up the weight over time. Things like weighted squats if you start low and move up from say bar and add 5 lbs every workout you do them.
Yeah, I do deadlifts, barbell squats, bench press, tricep kick backs, push ups. I usually do 10kgs-30kgs max. I am going to try working way up to 35kgs doe deadlifts, and work way that 20kgs is EASY for a bench press. Currently it's a bit hard. That way your form becomes muscle memory before you use heavy weight helping to prevent injury. In the classes you do, ask the instructor how to make the excercises you're being lead through more intense.
Lastly, the old saying, no pain no gain does not mean you should be sore after workouts or tired out. Rest is as important as the excercise and the diet. It is truely a pyramid you need to work on!
Thanks for the tips. These are helpful, but I still think I need to work harder, but sometimes I feel I may injure myself if I go with heavy weights, and can't handle them at all.
cheers
Re: Overtraining?
It sounds like your progressing. Sometimes you'll work your way up and then feel unable to go higher. Try dropping back down the weight and add another set then go back up the next time your in the gym.
Rest is what you really need to work on if insomnia is an issue. Recheck your diet and your timing of sugars (this includes natural sugars) check your foods for dyes, some people are allergic to them, also caffeine and pops are bad for insomniacs, tvs in bedrooms are bad for insomniacs as well as computers, novels, etc. Make the bedroom solely a rest area.
Its good you are having friends start to join you, they make great spotters for when you feel uncomfortable doing a lift you are unsure of. Use spotters, it is all about safety!
"As for free weights I always do free weights, only rarely I use machines now. I can't do a chin up yet. body is still weak despite the fact I've been working out for 2 months now. I can do 10 reps of a pull up using the smith machine (opposite of push-up)" - strength takes time - reverse row and its great you do 10 reps of them.... how many sets do you do?
as for your squats and deadlifts, you should be working at doing more than 10 - 30 kgs, a good goal to start toward is to be able to rep your body weight for these two excercises. for example.... if you start at a 45 lb bar (20 kg) you add five pounds to your deadlifts every week. So, if you weigh.... say 120 lbs... minus the 45 you start at, leaves you 75 pounds so about 15 weeks (five pound increase per week) after you start you should be close if not doing your own body weight for these excercises. keep trying for chin-ups too even if its 7 sets of 1 rep, they are super for your upper body and abs!
cheers
Rest is what you really need to work on if insomnia is an issue. Recheck your diet and your timing of sugars (this includes natural sugars) check your foods for dyes, some people are allergic to them, also caffeine and pops are bad for insomniacs, tvs in bedrooms are bad for insomniacs as well as computers, novels, etc. Make the bedroom solely a rest area.
Its good you are having friends start to join you, they make great spotters for when you feel uncomfortable doing a lift you are unsure of. Use spotters, it is all about safety!
"As for free weights I always do free weights, only rarely I use machines now. I can't do a chin up yet. body is still weak despite the fact I've been working out for 2 months now. I can do 10 reps of a pull up using the smith machine (opposite of push-up)" - strength takes time - reverse row and its great you do 10 reps of them.... how many sets do you do?
as for your squats and deadlifts, you should be working at doing more than 10 - 30 kgs, a good goal to start toward is to be able to rep your body weight for these two excercises. for example.... if you start at a 45 lb bar (20 kg) you add five pounds to your deadlifts every week. So, if you weigh.... say 120 lbs... minus the 45 you start at, leaves you 75 pounds so about 15 weeks (five pound increase per week) after you start you should be close if not doing your own body weight for these excercises. keep trying for chin-ups too even if its 7 sets of 1 rep, they are super for your upper body and abs!
cheers
Re: Overtraining?
It sounds like your progressing. Sometimes you'll work your way up and then feel unable to go higher. Try dropping back down the weight and add another set then go back up the next time your in the gym.
Rest is what you really need to work on if insomnia is an issue. Recheck your diet and your timing of sugars (this includes natural sugars) check your foods for dyes, some people are allergic to them, also caffeine and pops are bad for insomniacs, tvs in bedrooms are bad for insomniacs as well as computers, novels, etc. Make the bedroom solely a rest area.
I think I might be selling myself a bit short. For example I can lift 30kgs, not easily, but not "SOOOOO" hard either. But I do feel body getting a workout out of it. As for the insomnia......I am not sure what dyes are? And I don't know, sleeping problem seems to be more mental than physical (because of food...etc.) there were days I could have a bunch of sugary stuff an hr before I sleep, even caffeine and it wouldn't affect me a tad bit...sadly enough. room is all i got. I have no place to sit in or be at except bedroom in bed literally. That was major issue 2 months ago, I was able to sleep soundly, despite the fact I was on bed, watching shows, and surfing the new over 10hrs a day.
Its good you are having friends start to join you, they make great spotters for when you feel uncomfortable doing a lift you are unsure of. Use spotters, it is all about safety!
I am the one who's helping me them as they have ZERO background about exercising. so I honestly put a lot of trust in them really.
"As for free weights I always do free weights, only rarely I use machines now. I can't do a chin up yet. body is still weak despite the fact I've been working out for 2 months now. I can do 10 reps of a pull up using the smith machine (opposite of push-up)" - strength takes time - reverse row and its great you do 10 reps of them.... how many sets do you do?
as for your squats and deadlifts, you should be working at doing more than 10 - 30 kgs, a good goal to start toward is to be able to rep your body weight for these two excercises. for example.... if you start at a 45 lb bar (20 kg) you add five pounds to your deadlifts every week. So, if you weigh.... say 120 lbs... minus the 45 you start at, leaves you 75 pounds so about 15 weeks (five pound increase per week) after you start you should be close if not doing your own body weight for these excercises. keep trying for chin-ups too even if its 7 sets of 1 rep, they are super for your upper body and abs!
Problem with squats, I cannot carry the weight over head to do perform the exercise. I literally struggled to put 30kgs on back! I will add another 5kgs to deadlift next week (35kgs). We don't have those barbells where you can add the weights, they come in ready. If I do 35kgs that's close to half of weight (I'm 53). So yeah, in 4 weeks I should be doing weights, then. i usually add the 20kgs as warm up set, then followed by 2 heavy sets of 30kgs.
I really don't think i can do a chip up. I will try, but I betcha I won't be able to do it anytime soon. I don't have enough strength yet
cheers
Re: Overtraining?
Little space is often hard to work with, I guess all you can try is to set some sort of schedual, ie. only tv during certain times, or computer and then of course rest... even if its just laying peacefully.
From your last response I would assume that a squat rack is unavailable in your gym. Too bad, they are so great! Perhaps dumb bell squats so you can raise the weight but not require putting it on your shoulders?
Its great you are motivating friends through the gym! Keep it up and perhaps some of them will too
Keep working at it, it is a struggle well worth winning!
cheers
From your last response I would assume that a squat rack is unavailable in your gym. Too bad, they are so great! Perhaps dumb bell squats so you can raise the weight but not require putting it on your shoulders?
Its great you are motivating friends through the gym! Keep it up and perhaps some of them will too
Keep working at it, it is a struggle well worth winning!
cheers