Fitness Friday – Signs you’re exercising too much

Fitness Friday – Signs you’re exercising too much

Happy Friday!

Is anyone else doing a happy dance for Friday!  I sure am, for some reason this was just one that I wanted gone.  Nothing bad really just that funk I mentioned and nasty winds making things worse.  Luckily the weather for the weekend is supposed to be gorgeous and we have plans with family and friends 🙂

Yesterday was actually a really great day!

It started with an extra good breakfast,

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Apple Pie Breakfast scramble, recipe coming soon!  So good!

Then we got to SS (Stroller Strides) early so The Love Nugget could play for a bit since the weather was gorgeous!

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Seriously he is growing so fast!  I’ve never seen him climb this chain ladder but he mastered with no problem!

After SS we met some friends at Megusta for story time and craft.

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All ready for story!

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Painting with his buddy!

They were so cute painting together 🙂

The Love Nugget and I did some more crafting when we got home.

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Auntie Gigi offered to watch the Love Nugget so The Hubby and I could go to happy hour for a little date night.  She’s so awesome!

We went to a restaurant that serves local, fresh, sustainable meats and produce called Paul Martin’s. 

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I started with a Vodka Martini and the hubby got a Mojito.

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Then we shared a few of their happy hour appetizers.

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Steak Skewers (for the hubby), salmon, apple lettuce cups, Chicken skewers with bruschetta topping. 

It was really nice to get out and enjoy some adult time even if it was just for a few hours.  We also made a stop for a froyo treat but I forgot to snap a picture!

Okay, now before I get to fitness for the week, I need to announce the winner of the Simply Sophia Maria tank!

Congratulations Heather at Fit’n’cookies! 

Message me your information and which tank you would like when you have a chance 🙂

Now, let’s talk about fitness!  You may have noticed my week of workouts has gotten a little less intense or shorter than in the past.  For example, here’s what a week of fitness looked like a few months ago,

Saturday – Interval run at the gym 9 x 400 meters for a total of 4 miles.  15 minutes of abs.

Sunday – 7 mile run on the treadmill (felt awesome!)

Monday – 30 minutes on the Stair Stepper (the one with the moving stairs… not sure what it’s called) + Body pump class

Tuesday – Boot camp and 45 minute elliptical

Wednesday – Spin Class + Piyo Class

Thursday – Stroller Strides Class + 3 mile run

Friday – Fitmixer Boot camp + 30 minute elliptical

Compared to this weeks workouts,

Saturday – Rest

Sunday – 6 mile outdoor run

Monday – This super sweaty workout in our garage + yoga from Yoga Downloads

Quickanddirty

Tuesday – Bootcamp + Foam Rolling

Wednesday – Spin+ abs

Thursday – Morning yoga sun salutations + Stroller Strides

Fridayquick and dirtyI couldn’t fall asleep last night until almost 11:00 (late for me) so I turned off my 5:00am alarm to get up and work out.  7-8 hours of sleep is much better for my body than a quick workout!  We have plans to meet a friend this morning so I might get in a run later or some at home yoga 🙂

Well, there’s a few reasons really.

The first is that I began hearing more and more about how too much exercise is not necessarily the best choice.  I used to spend countless hours each week at the gym trying to get my sweat on.  If I left before an hour was up, I felt like I hadn’t gotten a good enough workout.  However, research is showing that unless your training for an endurance activity, less might actually be more.  You may remember me mentioning before about how shorter, more intense workout sessions are gaining ground and for good reasons too.  The results seen from these types of exercises paired with a healthy diet are much better than those seen in people who are spending countless hours on cardio equipment.

Now, as much as I know this and have been working at decreasing my time spent doing cardio or in classes, I have not been so great at doing something else that is SUPER important.  Rest!  More than one day a week of rest at that.  I’m so trained to get in at least 5-6 days of fitness that I don’t take into account the way my body is feeling or that a few full days of rest is actually good for my recovery.  You see, I actually enjoy that constant sore feeling that I have from working out and when it’s not there, I feel like I’m slacking.  However, I had been noticing a few sign that I was over training so I’ve been working really hard to cut back.  Let’s talk a little about those signs,

1. You feel exhausted, rather than energized – I really noticed this when I cut out sugar including my Fitmixer Amino drink.  I realized that it was helping me get through my workouts more than I thought it was.  This isn’t necessarily how I want to get through my workouts.  Sure, I enjoy the benefits of Aminos, but I dont’ want it to be the only thing fueling my exercise session or keeping me energized after.

2.  You get sick a lot – Ummm… remember how I was sick throughout the entire month of February and then some!  Holy cow I thought there was something seriously wrong with me!  Then I started putting two and two together and realized my body was trying to tell me something… slow down!

3. You have an increased resting heart rate – this is one I haven’t checked so I’m not too sure if I was experiencing it or not.

4. Your legs feel “heavy.” – Again when I cut out all the sugar, I remember being in a spin class (a weekly occurrence) and my legs feeling as if they were pushing weights on the pedals.  They were so exhausted feeling and definitely not my normal quick moving tree trunks!

5. Your sore all the time – Like I said, I actually enjoy this.  However, I was noticing that I would wake up and the soreness was starting to bother me.  It wasn’t ever that, “oh my god I can’t sit on the toilet” sore, just constant tightness.  Even though I don’t mind it all that much, the fact that I feel strange when I don’t feel sore isn’t necessarily a good thing.

So, noticing these 5 signs along with research I’ve been doing and information I’ve been hearing has definitely led to me slowing down a little bit.  I’m consciously trying to make an effort to do some more low impact exercise along with some of my normal workouts.  Walking, stretching, yoga, meditating, and more walking.  Jim Laird writes a great article on what over exercising (along with stress),  did to his health and how he recovered from it.  One thing he tells his clients and suggests with his training is to truly rest.  Take a bath, read a book, meditate, turn off the mind and relax.  We often put so much stress on our bodies and minds that we don’t realize the toll it can be taking on us.  As I get older, I’m realizing the importance of listening more to my body and slowing down which will hopefully be better for my health.

Yesterday morning I woke up early and couldn’t go back to sleep.  I was planning to go to Stroller Strides for my workout but since I was up I was thinking about hopping on the elliptical or heading to the garage for a tabata workout.  Then I stopped and remembered to SLOW DOWN!  So I did get up but instead of doing cardio or tabata, I drank a glass of water and practiced about 15 minutes of Yoga Sun Salutations.  AND… it felt great!

QUESTIONS –

  • Any fun plans for the weekend? 
  • Do you ever find yourself over doing it? 
  • Do you listen to your body or keep going? 
  • What forms of active rest do you enjoy?

 

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Comments

  1. I can’t wait for the breakfast recipe, it looks amazing! I had never really thought much about over exercising but now that I’m sidelined with an injury I feel like it’s something I should try to keep in mind when I get back into working out. I feel like there is a fine balance between pushing our bodies to get results and pushing ourselves too far. Hope you have a great weekend!!

    • It’s so good! I’ll try to get it posted tomorrow 🙂 I agree, there is definitely a balance. Finding that balance can be difficult and is so different for everyone which I think makes it even harder! I read posts from bloggers that can run 10 miles then do something more on top of that and I’m like, “okay, I can do that.” Then I realize what works for them, doesn’t necessarily work for me. Listening to my body is definitely a challenge but I’ll get there 🙂

  2. I definitely used to workout way too much & felt pretty much all of those symptoms (minus the increased heart rate, but heart rate actually dipped below normal). Important to listen to your body! Oh and I can’t wait for the recipe for that scramble 😀

    • Giselle Schroer says:

      So important to listen to your body but so hard at times when we can become so mentally trained to workout. I think society is partially to blame as there is so much pressure on us women. Especially after having a baby!

  3. I have pushed it in the past and overdone it, and I have paid for it with longer than normal recovery times or bounceback times. But running for me is a journey and no matter how many years pass in the sport I always find it never gets old, I am always learning and growing in different aspects! Looking forward to the breakfast recipe!!!

    • Giselle Schroer says:

      Yes I agree running never gets old 🙂 It’s definitely one of my go to’s for fitness or stress release. I’m going to try to get that breakfast recipe up tomorrow!

  4. Good for you! I definitely used to overdo it and had some not-so-fun consequences from it all. It’s so important to listen to your body. Sometimes it’s easier said than done, but so worth it in the long run!

    • Yes, so much easier said than done! I’ve been battling with it all morning actually as I skipped my early workout and can’t stop thinking about when I’ll get one in. I keep telling myself to chill out and get over it! I’ll be just fine without one for one day 🙂

  5. Wow I really needed to read this….I am addicted to exercise. I honestly can say my last rest day was March 25. It is really bad. I feel awful about myself if I do not exercise. I can not justify a rest day in my head. I have been sleeping awfully…and I think that is because of my overexercising. I wake up countless times in the night and then wake up really early. Thanks for this post. Any ideas to help me? I am glad you are figuring it out!

    • Oh girl you need to rest! Realizing that though can be so difficult when you are trained to workout mentally and physically. I know this personally and have definitely suffered from over exercising. I struggle with having days of doing absolutely nothing so I’ve learned to add in some active rest in place of more intense workouts. Walking, yoga, or even 30 minutes of stretching. I would start with maybe doing one of those activities once a week then add in another day of active rest or actual rest where you do nothing but rest! You’re body will thank you 🙂 Hope that helps! Feel free to private message me if you need anything!

  6. This was a wonderfully written article. I definitely used to over do it during my eating disorder days. I didn’t know how to listen to my body and take care of it the way it deserved. Throughout the years I have learned doing too much is just as bad as not doing enough. I haven’t really over exercised since Sophia was born, I simply haven’t had the time or energy. I think after Sophia was born I finally found how much and the type of exercise that made me feel my best. 🙂
    On my rest days, I used to love to do yoga, pilates, light walking or nothing at all.
    I am glad you realized your body is sending you signals, I am sure you will find your perfect mix of rest days and workout days!!!

  7. Your apple pie breakfast scramble looks fabulous! I also used to often spend two hours at the gym, but life got in the way and now 30 mins a day is good for me. I know what you mean about the sore feeling. I always feel good when I’m sore. Very interesting post!

  8. I too have read a bunch of articles recently about over exercising. And I too used to feel the same way, that my work out had to be an hour or I felt guilty about it! The shorter intense workouts might be a less calorie burn, but in the long run I think they’re great to incorporate during the week. I might only have 1-2 workouts a week that are an hour long. I think people getting in shape with CrossFit is proof that you don’t need long workouts to get results!

  9. I have a hard time listening to my body when it’s tired. I feel like I am just being a baby and it’s really hard not to push more.
    It was great to see all the warning signs complied here though because it makes me think I do overdo it sometimes!

  10. With marathon training at it’s peak right now, I’ve been feeling really fatigued. This week I added an extra day of total rest to combat it. I feel so much better with just one day!

  11. I’m running the Flying Pig half on Sunday [fingers crossed for no rain]! I haven’t overstrained in a long time. It took me awhile but I finally started listening to my body and back off before I get to the overtraining point.

  12. I think I might be over-doing a little bit right now, so I have SERIOUSLY slacked off from what I used to work out, and I actually do feel better. I hope you do share that Apple Pie Breakfast Scramble recipe soon!

    Glad you had a little adult time and have a great weekend 🙂

  13. I am addicted to exercise and hate missing a day, though I usually take one day a week to do yoga or completely rest. I love the sore feeling though. It makes me feel like I got a really good workout in. I think I’m getting better now though. Now I just need to improve my meals to go along with the exercise to really feel energized.

  14. Awesome post, Giselle. Ever since being diagnosed with HA and having to take a step back in exercising, I honestly feel better then I have for quite sometime. So yes, I do believe there is a fine line between exercising for your health, and causing strain on your health! Now I’m not saying that exercising every day is horrible, because it’s not, but just wish some girls realized how important at least one rest day a week is for their bodies.

  15. I am getting better and better at listening to my body and adjusting my activities to compliment how I’m feeling. It wasn’t always this way though, and I still have room for improvement. I always rest one day a week, and have toned down a bunch of my workouts (where I used do crazy amounts of cardio). I also take a weekly yoga class. I used to think this wasn’t enough of a workout (that it didn’t count), but now I realize it most certainly does count. It’s a great workout because its DIFFERENT. It makes me feel good, relaxed and centered! 🙂

  16. Just read this post from the link in your recap and it is a really great read. I get sick quite easily and sometimes I wonder if it is from too much exercise. Going to check out that Jim Laird article now, thanks for sharing!