Rest and recovery is just as important as the training stimulus. Working your body too hard can cause your body to hold onto fat. Pace yourself. Understand the signs of overtraining. Plan in cycles of rest
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I do agree as long as you are keeping working out. A lot of people start using the over training as an excuse for not to work out and simply stop going to the gym.
It is ok to be sore and tired after a work out.
Jerome Biggars says
Are there warning signs of over training? I do 60 minute spin classes 5x a week, weight train 3x a week and run 5-6 miles 3x a week. Is that a good mix or too much? I am in training for a 1/2 marathon on the 10th of October. Not too bad for someone that was 498 pounds Christmas week 2008! You run a wonderful site, I posted your link on my blog today! Have a great holiday weekend!
being sore and tired after a workout is normal yes. Felling depressed or lack of sex drive is not. As soon as sex drive drops or you’re depressed or simply do not want to go to the gym at all, that’s a sign of over training.
So is being sick all the time. Training taxes the immune system. Training too much (overtraining) burns out the immune system. So constant, nagging sickness is another sign.
Volume of work one can do in a week is dependent on the individual. If calories and nutrition are high enough, arguably, one could train quite a lot. It’s really about the individual.
Planning a week off every quarter year is a great prescription. Plan it in though. I plan mine around vacations and then take the week off. I also plan in down cycles, or working recovery weeks, where I back off on the load, but still work the muscle. Cut all cardio for example, and reduce load. 7 Minute Muscle is excellent for this. It’s 7 minutes long and totally stresses the muscle without the immune system.
Just my two cents
and @Jermome, well done buddy.