overtraining

  • Posted by a hidden member.
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    Jan 28, 2013 8:47 PM GMT
    i need some help here guys.. for the last year ive been doing INSANITY workouts, which totally kick my butt. but i know are making me stronger, and recently i coupled it with p90X... so, ive cut the insanity in half, and adjusted the diet to eat more....

    after a month of this, i am whooped.. my sleep patterns are way off. and i am super burned out. what am i doing wrong? i found the following snippet on wikipedia....

    "Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting apart workouts). Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.[31] To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins, minerals, phytochemicals, even nutritional supplements are acutely critical."

    should i just stop, or slow down... what is a hyper adrenergic state????? there is something im missing here... and i know RJ has some experts... thanks for your help!
  • Posted by a hidden member.
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    Jan 28, 2013 10:25 PM GMT
    You WAY overdid it.

    Take a few days (or a week) off from working out, then start back light once your sleep schedule is back on track.

    And use this as a learning experience so you can recognize overtraining next time before it has such a profound impact. icon_wink.gif
  • istw

    Posts: 20

    Jan 29, 2013 5:27 AM GMT
    I remember my first bodybuilding course with a tough coach a few years ago. After the first training day's morning, my urine's color turns sauces that scared me.icon_cool.gif
  • Laurence

    Posts: 942

    Jan 29, 2013 11:27 AM GMT
    The problem is that exercise releases endorphins (I think) and we become addicted to them.

    So if we miss days off exercise, we feel crap and want to exercise.

    This, in your case, led to exhaustion.

    Like the other posters say, try to take more time off exercise. Maybe do something 'lighter' like yoga, or even walking. You'll feel like you've done something, without punishing your body.

    Lozx

    ps. apologies in this post if some of the scientific-ness isn't very. haha.
  • Posted by a hidden member.
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    Jan 29, 2013 11:46 AM GMT
    I've found that it's good for me to take a one week break from whatever I'm doing every 8-10 weeks. Keeps me from burning out. That works for me, but something else my work for you.
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    Jan 29, 2013 1:25 PM GMT
    thanks, im considering a week of pizza and wine.....

    but srsly, i have never felt more crappy....
  • Kwokpot

    Posts: 329

    Jan 29, 2013 3:40 PM GMT
    jonnyboy saidi need some help here guys.. for the last year ive been doing INSANITY workouts, which totally kick my butt. but i know are making me stronger, and recently i coupled it with p90X... so, ive cut the insanity in half, and adjusted the diet to eat more....

    after a month of this, i am whooped.. my sleep patterns are way off. and i am super burned out. what am i doing wrong? i found the following snippet on wikipedia....

    "Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting apart workouts). Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.[31] To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins, minerals, phytochemicals, even nutritional supplements are acutely critical."

    should i just stop, or slow down... what is a hyper adrenergic state????? there is something im missing here... and i know RJ has some experts... thanks for your help!

    I guess the first question is why did you feel you needed to combine two workout regimes? What is your goal in your workout? Do you have a significant other to help balance your life out?
  • Posted by a hidden member.
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    Jan 29, 2013 6:47 PM GMT
    No, no signif other, ive been listening to beachbody people too much, and in those circles, its common to do a hybrid workout, combining strength and HIIT.. I now understand that this is futile, and unproductive,, im learning fast, and plan on a fresh approach after my pizza and wine binge..

    I also understand why people dont like beachbody, and think its dangerous.. It is.. It goes too far, without really defining goals...

    So, my goals are mainly to just age healthfully, and for now some strength training and bulking.... Starting with a massage in two hours. icon_biggrin.gif
  • Medjai

    Posts: 2671

    Jan 29, 2013 6:54 PM GMT
    jonnyboy saidNo, no signif other, ive been listening to beachbody people too much, and in those circles, its common to do a hybrid workout, combining strength and HIIT.. I now understand that this is futile, and unproductive,, im learning fast, and plan on a fresh approach after my pizza and wine binge..

    I also understand why people dont like beachbody, and think its dangerous.. It is.. It goes too far, without really defining goals...

    So, my goals are mainly to just age healthfully, and for now some strength training and bulking.... Starting with a massage in two hours. icon_biggrin.gif


    Hybrid training is good. However, combining two beach body style workouts side by side is too much hybrid. They are designed to stand alone.
  • Posted by a hidden member.
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    Jan 29, 2013 6:55 PM GMT
    It's better to pick a goal and stick with that for a while. So if you want strength, size, fat loss, flexibility, conditioning..etc.. you need to decide on that first. and then build your training accordingly. i.e. train according to your goals and the sport you are in.

    You also need to take into consideration age, past training experience, current and past physical condition, lifestyle, ability to rest/recover..etc

    Don't simply pick up a magazine and copy a training of some buff guy. He is training according to his training level and you need to train according to yours.

    If you are referring to those muscle beach overly buff guys, then could be on steroids. In which case their training will be different (higher in volume and frequency when on juice) from natural ones.
  • Posted by a hidden member.
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    Jan 29, 2013 8:01 PM GMT
    Yes all good points..not sure if i was clear, beachbody is the parent company that produces workouts like insanity, p90x, hip hop abbs etc....

    I was combining p90x and insanity, both are just ball busters, and it was too much..
  • MikeW

    Posts: 6061

    Jan 29, 2013 10:02 PM GMT
    There is such a thing as over training but I like the phrase "under-recovering" better. My understanding of all this is building muscle requires intense training (progressive maximum overload) coupled with proper nutrition and the TIME it takes for muscle (and other) tissue to recover sufficiently. If you're a young guy under 35, you can get away with a lot more stress and a lot less recovery time. As you age, however, you *have* to allow more recovery time either through training less frequently (I don't like this myself) *or* allowing full recovery periods of from two weeks to a month between intense training phases.

    That's how I do it. I push myself to near exhaustion for a period of two to three months and then give myself two to four week off. During the "off" time I do walk a lot (5 miles a day), stretch and do some relatively light body weight stuff.

    When I go back, I take the first week fairly easy and then begin progressively increasing the intensity of the training until I'm fully back into it. Then I repeat the cycle.
  • Posted by a hidden member.
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    Jan 29, 2013 10:33 PM GMT
    there is such a thing as overtraining and you probably did it. Take a week off, don´t eat crap and your body won´t change at all for the worse. then go back in. I have a week off every 3 months.