1

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Am I overtraining or exercising too much?

Answered on August 19, 2014
Created June 26, 2013 at 8:51 PM

Am I overtraining?

I started Paleo about one month ago but prior to that I had done the Dukan diet (the first and second phase only) since June of 2012 to January 2013 when I started to train for my first marathon and started to eat more foods on the SAD so that I can have more energy to run. During this time I was doing less and less weight training.

My workout schedule looks like this and I???m afraid I???m overdoing it. Just tiring of feeling tired!

I went from working out 7 days a week to 5, attempted on 6 but felt very tired. Feel like I haven???t fully recovered from the marathon.

M-Rest T-Weights for 45 minutes plus 20 minutes Cardio or Sprint W- Run 4-5 miles T- Weights for 45 minutes plus 20 minutes Cardio or Sprint F-Rest S- Run 8-10 miles S-RPM(spin like class) 45 minutes , and HIIT class 45 Minutes

537001f30670e73eb0ac45779af649a5

on June 26, 2013
at 09:00 PM

yes you are working out too much

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5 Answers

1
5b9a25a1a676397a25579dfad59e1d7b

(2318)

on July 12, 2013
at 12:33 AM

Ask yourself these questions:

  1. Are you repeatedly failing to complete your normal workout?
  2. Are you losing leanness?
  3. Are you sprinting/HIITing/lifting everyday?
  4. Do you feel easily fatigued or exhausted or generally like crap after your workouts?
  5. Do your joint or limbs hurt?
  6. Are you getting sick more often?

If you answered yes to any of those, chances are you are overtraining.

Check out this post on how to deal with over traing, and this one to read more about the top 8 signs that you're over training.

Remember that your body needs to rest and recover. IT'S OK TO SKIP A WORKOUT IF YOU'RE TIRED. Your body will thank you and come back stronger.

You may also find this article interesting -- which focuses on chronic cardio.

Goodluck!

0
6737635da5a988f774db2df8503abce9

on June 27, 2013
at 12:45 PM

James

Yes this is done every day of my 5 day cycle. I haven't read the Paleo for Athletes thread-- will go read in a bit. Yes you're right it appears that i don't eat enough carbs because i feel fatigued/low energy when working out. On top of it all per my doctor's order, I've cut out eggs, nuts and nightshade vegetables due to hormonal/possible autoimmune issue. I've been eating a bit more sweet potatoes and some fruit, where as before i was mostly eating non-starchy vegetables, proteins and some fats. After the marathon i only took a week off. I may need to take another week off since i've been feeling run down.

EliseNJ

0
34b560c8b9ce660d7839fb7e29d7be89

on June 27, 2013
at 09:28 AM

Short answer: probably. More useful answer; you could monitor your waking resting heart rate to determine whether you are over trained or not. There are a number of signs that should be monitored but an easily quantifiable variable is that your resting heart rate will be higher when you are over trained. For more on this check out Rob Regish's tips at approximately 45 minutes of this podcast; Superhuman Radio #1202.

0
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on June 26, 2013
at 11:23 PM

This is done every day of your 5 day cycle? Not really that enormous, but I hope you've read the Paleo for Athletes type of threads. Dukan and common Paleo diets do not have the carbs to support an active athlete. Your problem is probably not enough carbs/calories for the workload you're doing, and possibly not taking enough recovery time after the marathon (You can't go back to your regular schedule right away after a marathon. You're supposed to take two to three weeks off heavy activity).

0
742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 26, 2013
at 10:35 PM

It sounds like a lot. How much calories are you getting? Are you eating enough carbs?

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