Over-Training. 1/31/’10.
Okay, it’s a month into the New Year so by now you should be settled into your training schedule. How’s your training going? Are you getting in enough workout sessions and are you being consistent or are you spending too much time in the gym and over-training?
Remember I mentioned before that you want to get in and out of the gym without spending too much time there? There’s a fine line between training enough and over-training. No one needs to be in the gym seven days a week. You physically as well as mentally need time away from the gym in order for your body to recuperate and recover. Continuous over-training leads to perpetual fatigue, loss of appetite, a lowering of your immune system and constant colds, injuries, very little in the way of results and eventually burnout.
To avoid over-training, maximize your time at the gym and “get in and get out”. If I’m doing a weight lifting workout I’m done in less than forty-five minutes. When I’m doing Cardio depending on whether I’m training for an event or race I may do anywhere from forty-five minutes and up but no less than that and usually I’ll do my running outside just for a change of scenery. When working out more isn’t always better and the old adage “no pain, no gain” really should not be your guide. Try to always stretch after your workouts, get adequate rest/sleep and give yourself two days per week off from the gym, you’ll get better results and your body will thank you for it.
Thanks for the instructions. After a year without visiting the gym and do just every day work , house chores, I plan to go back to the gym to get back in shape. My question to you as a new beginner is 1 how many hours , days and type of workout should I begin with. Your support is appreaciated in advance.
Hi Carol, good job on getting back to the gym and taking care of yourself. Since you’re starting after a long layoff, my suggestion is to ease yourself into it. Depending on what your goal(s) might be, if I were you I’d start off with just doing Cardio, either Treadmill or the Elliptical Trainer and a little Floorwork (Abdominals/Core). The muscles, joints, tendons and ligaments have to get reacquainted with the extra workload. For the first 2 weeks I’d do maybe 3 days of Cardio giving your body a day in-between so that it can recover. Out of those 3 days of Cardio I’d combine 2 of them with some Abdominals/Core work, i.e. Crunches, Leg Raises, Bicycles, Planks, Push-Ups and some Superman Back Extns. 2 Sets of each should be fine but don’t overdo it or your body will be extremely sore.
After those first couple weeks you can start adding a little bit of weight bearing exercises, again easing into it so you’re not overly sore and achy. Lighter weights and higher repetitions if you’re trying to tone-up or get definition. Now keep in mind that you also should take into account what you’re eating so you’ll get the desired results from all the effort you’re putting into your training.
Feel free to ask away and I’ll be happy to answer any and all questions
Dohn.