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Exercise Overload! : Community Message Boards
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theresaq theresaq
Sat, May 15, 2010 11:05
 Unrated
Exercise Overload!
If I don't take a day off from working out......will it effect my weight loss goals?
This is my routine:
Sun. - Back, Bis, weighted Abs 30 min. interval training cardio
Mon. - Legs, abs on a mat 30 min. interval training cardio
Tues. - Chest, shoulders, tri's weighted abs 25 - 30 min interval training cardio
Wed. - (teach cardio kickboxing)
Thurs. - Back, Bi's, weighted Abs 30 min. interval training cardio
Fri. - Legs, abs on a mat 30 - 40 min. interval training cardio
Sat. - Just Cardio ( walk/ jog/ tennis/ elliptical/ kickboxing class)
I recently changed from long steady state cardio to shorter more intense interval training (better results)

lelogosdemoi lelogosdemoi
Charlotte NC
Wed, May 19, 2010 22:05
 Unrated
Yes
You need to give yourself at least 1 day off a week completely from intense exercise (leisurely walk or bike ride ok, but don't think as it a workout, but active recovery). You will not see optimal results of your workouts if you are not getting time off to heal, recover, and let the inflammation go down. Looks like Sat might be a good rest day on the schedule you listed. I also take a complete week off every 2 months or so and even though I miss working out like crazy during my down week I never gain weight/fat and always am able to go back and increase weight and any problem areas that were getting inflammed resolve themselves on the break, it's hugely beneficial. If I don't take time off, I'll eventually end up injured and forced to take a much longer break (during which I DO significantly regress) - so I've learned that the hard way.

I don't see any issue with your splits, but I can say personally - when I lift hard enough to get something out of it there is no way I am doing intense cardio intervals the same day - I'm completely rung out and rather shaky, and I think that's the way one SHOULD feel after a good lifting workout. Same for my interval cardio days - 30-50 mins of really hard metabolic intervals and I could not possibly lift hard and heavy on top of that. I think you might be better off separating your lifting and cardio days - lift 3 days, cardio 3 days, one day off (I do not believe it is necessary to workout that frequently to lose weight or firm up but if you want to workout 6 days a week...3/3/0 is an option). Also on lifting days - if you train interval style by rotating between exercises (different body parts or push/pull) w/ minimal rest between sets (30-60 seconds) you will get the same metabolic burn affect as you do from cardio intervals.

That's my 2 cents based mainly on personal experience, hopefully it gives you some new ideas to think about.

theresaq theresaq
Mon, May 24, 2010 22:05
 Unrated
thank you
Thank you I appreciate the response

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