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over doing cardio



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BRENNA84
SparkPoints: (45,485)
Fitness Minutes: (51,829)
Posts: 1,871
3/7/13 3:09 P

I am currently resting right now and plan on resuming sunday/monday.

and I will start with therapeutic exercises for my back and knee (alternating) and maybe after several months I might slowly move back to barre work.



TINIERTINA
Posts: 4,939
3/7/13 6:44 A

I'm on Metformin fighting diabetes (recently started--resisted taking treatment at first, because, you know) ... quantity of cardio and that drug work at cross-purposes ...

I am of the opinion intensity of cardio works in tandem with the drug (e.g., helps the drug work), due to the action of the drug being similar to exercise .. too little (quantity) cardio and you may as well hang it up, tho' ... too much and you're not doing yourself any favors.



BRENNA84
SparkPoints: (45,485)
Fitness Minutes: (51,829)
Posts: 1,871
3/6/13 2:19 P

yes I have to. my health has been so bad. I sort of forgot how LONG it took me to be able to even exercise for 20 minutes. yes believe it or not there was a time when I could barely sit in a chair and do arm exercises. so . . . I think I forgot how SLOW I need to progress and sped through strength training lol.

and you are right even when I have been in tip top shape I can't do strengthening exercises, whether it be pilates, yoga, lifing weights or whatever for more than 30/40 minutes in one day. anything more than that, even if only by 5-10 minutes, breaks my body down and I can't sustain myself.

I also realized that I have been slacking in getting enough sleep.

thanx again.



DRAGONCHILDE
SparkPoints: (56,434)
Fitness Minutes: (14,252)
Posts: 9,588
3/6/13 10:26 A

You're quite welcome. One person's overtraining may be the next's just right, but we're all individual, and the fact that you are listening to your body is awesome. You know what's right for you!

Let us know how you feel in a few weeks!



TINIERTINA
Posts: 4,939
3/6/13 9:18 A

I found that belly dance is especially addictive ... lol.

I learned how to put together a kind of belly aerobics routine from lessons online and through dvds (would occasionally to fairly frequently take ecstatic dance or Indian dance live classes); and I have been Sparkstreaking through it for about 40 days, with mostly 50 minute belly aerobics routines in my apartment.

I think too intense of a cardio workout not only can be addictive, but it could work at some cross purposes to some medications ...HOWEVER, the medications stop working if you don't do any cardio--or ineffective cardio such as a yoga class (tho' YMMV)

Some milder forms of yoga can get you stronger and/or ameliorate the addiction to addictive cardio dance forms.

Not an exercise expert here. Just a professional dieter--nutrition being always my main program.




BRENNA84
SparkPoints: (45,485)
Fitness Minutes: (51,829)
Posts: 1,871
3/6/13 2:07 A

oh thanx for the article. I am MOST definitely overdoing it. I am lowering the cardio, and right now I am NOT going to do hard core strength training. Instead I'm just sticking to therapeutic exercises for my back and knees and some stretching and warmups.

but yes, tomorrow NO exercise. hopefully, hehe. sometimes I just can't help jumping up and dancing emoticon



SIMONEKP
Posts: 2,481
3/5/13 9:43 P

Take a break and see how you feel. Sometimes you just need a rest day



DRAGONCHILDE
SparkPoints: (56,434)
Fitness Minutes: (14,252)
Posts: 9,588
3/5/13 9:02 P

Check out this article here on SP about overtraining:

www.sparkpeople.com/resource/fitness_artic
les.asp?id=508




BRENNA84
SparkPoints: (45,485)
Fitness Minutes: (51,829)
Posts: 1,871
3/5/13 4:08 P

okay thank you. I do do some strength training, but I record it under the spark america minutes or quick track or whatever it is.

I am also incoporating more strengthening exercises and warms ups for my joints cuz my body isn't as loose as it used to be lol



DMJAKES
Posts: 1,582
3/5/13 8:25 A

Double post....what's up with my computer today?

Edited by: DMJAKES at: 3/5/2013 (08:26)


DMJAKES
Posts: 1,582
3/5/13 8:23 A

If this is a recent thing, then yes you're right to be scared. Your body is speaking to you.

It's hard to give advice based on your post, but I'd say take a week off intense cardio and see how you feel. If you must, take a couple of 30 minute walks, but give your body the time it's asking for. Then ease back into it, don't go right back to the levels you were doing. I do agree with the previous poster about incorporating strength training----more benefit for your time in the long run, IMO.

Go through your info in spark and update it to reflect the exercise you're actually doing, and make sure your goal weight and time frame are reasonable. See if your ranges change. If they do, then work on getting within those ranges as often as you can with healthy, nutrient-dense foods. It's a process with lots of trial and error, but you will figure out what works for you.

If you don't feel better soon, I'd say it might be time for a trip to see your doc.



JENNILACEY
SparkPoints: (73,638)
Fitness Minutes: (59,711)
Posts: 2,488
3/5/13 8:04 A

I do see a lot of cardio on your shared fitness tracker. Which is fine, if you enjoy it but not necessary. 30 mins-60 mins 3-5 days a week of cardio is plenty for a busy mom. I would like to make the suggestion that maybe you cut back on some of your cardio days and incorporate some strength training days. When you lose weight, not only do you lose fat but lean muscle as well if you're not strength training to maintain lean muscle mass. And you may even be a genetic freak like me (mesomorph) and actually gain lean muscle while losing weight and you'll definitely see strength improvements. As a mom of 3 myself, I can tell you how awesome strength training is for the stay at home mom. You'll be stronger and if you cut back a bit on the cardio and develop a nice balance between the two you'll find over time you'll have more energy/strength to keep up with your little ones. Increasing your strength will make housework and other daily mom activity less strenuous on your body and you'll be able to perform your duties with more ease and less physical strain.

Confession: I do take a little power nap (30-40 mins) still while my youngest takes her nap and my eldest two are at school. I can go without it but it's nice to have some peace and relaxation in the middle of the day after a busy morning and an upcoming busy afternoon/evening.

Do 3x a week of full body strength train (you can start with body weight exercises, Spark's has a workout generator in your fitness tracker to develop a personalized routine for you). You can either do 20-30 mins of cardio before you start or after and then 20-30 mins of ST. For an hour of exercise total and take 2 rest days a week. Or you can alternate days between cardio and ST. Just develop a routine that won't be too taxing on you as an already busy mom.

Edited by: JENNILACEY at: 3/5/2013 (08:38)


BRENNA84
SparkPoints: (45,485)
Fitness Minutes: (51,829)
Posts: 1,871
3/5/13 2:25 A

thanx all. I appreciate it. I think I will also start breaking up my workout into part in morning and and part afternoon to make it more managable. and be able to get in more food. thanx.



MOTIVATED@LAST
Posts: 14,062
3/5/13 12:07 A

There are some great comments in here already about needing to eat appropriately to fuel your needs.

One thing to look at specifically is your protein intake. Exercise can drive your body's needs for protein higher, so you may want to look at mow you are doing on this as well as your broader calorie intake.

In terms of healthy snacks, take a look at www.sparkpeople.com/resource/slideshow.asp
?show=31


M@L



KRISTEN_SAYS
SparkPoints: (73,328)
Fitness Minutes: (34,673)
Posts: 5,088
3/4/13 10:13 P

If you're constantly over your calories burned week by week, change your goals and manually enter the calories you burn each week so that your nutrition tracker will reflect the amount of physical activity you do. My guess is that your fatigue is from not eating enough and over exercising.



OFGREENGABLES
Posts: 513
3/4/13 8:47 P

make sure you're eating enough! try some stews, chilis, or pasta dishes - full of veggies, protein and carbs, which will help you recover after workouts!



BRENNA84
SparkPoints: (45,485)
Fitness Minutes: (51,829)
Posts: 1,871
3/4/13 8:35 P

no, It does not. and I need to find a better snack other than peanut butter and jelly sandwhiches

I am undereating quite a bit, am having such a hard time eating as much as I should be

and exercising - 3x a week i belly dance over 60 min. plus warming up strethcing and other non-cardio related exercises



JCWIAKALA
Posts: 347
3/4/13 8:30 P

I don't think anyone can speak for you since we don't know how much you're working out and how much you're eating. That being said, yes, I think it is possible to overdo it. Exercise should leave you tired but also energized as well. I would take a good look at your nutrition to make sure you're eating enough and the right kinds of foods to support your activity. Does your calorie range reflect your level of activity?



BRENNA84
SparkPoints: (45,485)
Fitness Minutes: (51,829)
Posts: 1,871
3/4/13 8:14 P

can someone NOT be overdoing exercise, but only be overdoing CARDIO exercise?

lately I can't keep up my workouts, especially cardio workouts without needing naps several times a week. not sure if the naps are good since I also have 3 kidz with autism, or if this is a scary sign of too much.

any ideas? I would love some.



 
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