frequency of intense workouts

kariev34 · 06-14-11, 07:00 AM

How often should one do intense workouts like Lean Hot Body, Peak 10 Cardio Strength, Bob Harpers Ultimate Cardio, Insanity, or any of Paul Katami's workouts? I have a hard time balancing intense with less intense so I wanted to know what you all do to make sure you don't overtrain.

Kyra · 06-14-11, 07:59 AM

Well, I think overtraining is largely a myth so I've never worried about it. Does that help? LOL

Seriously, I think you just have to listen to your body. If you're dreading your workouts and/or your workouts are going poorly, you probably need more rest/less intensity. If you're clicking along well, you're probably fine.

Blackadar · 06-14-11, 08:18 AM

Over-training is generally a myth. It's possible, but only by elite athletes doing pretty insane stuff. Most people are far, far, far, far more likely to under-train than over-train.

Jogging 15-20 miles a day is over-training. Doing Peak 10 or Insanity isn't. Now that's not to say that the same joints will respond well to being stressed the same way every day (Insanity, I'm looking at you). They may not, so you may want to mix up your workouts so you aren't doing the same thing every day...but that doesn't mean you can't go hard every single day if you want to.

But when you feel like it, it's also ok to take a light day too. You just want a lot more harder days than light days.

goldillocks · 06-14-11, 08:41 AM

Quote:

Originally Posted by Blackadar

Over-training is generally a myth. It's possible, but only by elite athletes doing pretty insane stuff. Most people are far, far, far, far more likely to under-train than over-train.

Agree that over-training is possible by only professional athletes that train for over 6 hours daily.

Normal us, people with office jobs or stay at home moms it is very higly unlikely that we will over-train

Sophie · 06-14-11, 08:46 AM

there was a recent thread that linked to an article about the differences between overtraining, overdoing, and under-recovering.

Regardless of whether the everyday exerciser is truly "overtraining" the way the article defines it, they can still do more than their body/schedule/mindset is capable of. So whatever we choose to call it, it is still possible to work harder than the body can recover from, and thus limit progress.

But it still comes down to the bottom line Kyra mentioned earlier. And Blackader also brought up a good point - joints don't adapt as quickly, and lag weeks (even months) behind cardio/muscular adaptation.

KathAL79 · 06-14-11, 11:22 AM

I agree that you should let your body be your guide. Reflect back on the workouts you've done over the months or years or however long you've been working out and ask yourself how long do you usually need between intense workouts. For example, if you do two intense workouts on two consecutive days, how do you feel on the second intense day and the day after? And it's always a good idea to ask yourself what your goals, needs, and wants are and why you want to do intense workouts. Do you enjoy them and what they do for you, or are you doing them because you think you're supposed to, and so on?

It's also worth thinking about what else is going on in your life. If you're already under a lot of stress because of work, for example, the stress of high intensity workouts just piles on top of that, leaving you exposed to some of the symptoms associated with overtraining (er, "overtraining"), like feeling worn down, having trouble sleeping, being cranky, etc. I've had some health issues over the past year, and my body just isn't back to a place where it recovers as quickly as it might had it not have had to deal with those issues, so I need more time (a day, maybe two, of light to moderate intensity) between higher intensity sessions now.

JP44 · 06-14-11, 12:00 PM

I range between 2 - 5 days of hard workouts per week, w/ most weeks being in the 3-4 range.

It depends how hard the hard workout was, how much stress I'm in from other stuff in my life & how much time I have.

P90x is basically 5 hard days (assuming you do Yoga x), 2 easier days (including 1 rest day). Insanity is the same.

Joan

Sophie · 06-14-11, 12:25 PM

Quote:

Originally Posted by KathAL79

It's also worth thinking about what else is going on in your life. If you're already under a lot of stress because of work, for example, the stress of high intensity workouts just piles on top of that, leaving you exposed to some of the symptoms associated with overtraining (er, "overtraining"), like feeling worn down, having trouble sleeping, being cranky, etc.

I could not agree more. It's been said before, but worth saying again - stress from other sources, not just the physical stress from training, is cumulative. How much intensity you can handle from exercise has a huge amount to do with the rest of your life.

susan p · 06-14-11, 12:50 PM

Personally, I do about 5 workouts a week, and 2-3 of them are more intense, with 2-3 being less intense. I just am prone to push harder on alternating days than sequential days. I agree very much that your heart and muscles adapt far faster than your joints, so watch out for that. And also, if your life in general is high stress, keep your exercise stress lower; if your life in general stress is low, be happy and have at it!!

I really agree with Kyra that it's awfully hard for the recreational athlete like most VFers to truly overtrain. I'd consider safety first, which means listening to your body! My body just tells me I can do TWO intense workouts in a row, but not three. And it's happiest with and every other day thing.

mommyofjoeyp · 06-14-11, 01:18 PM

For me, I'm not worried about overtraining however I limit my more intense workouts because of my appetite! In January I was doing a rotation that consisted of Paul Katami's Bootcamp 3-4 days per week and my eating got out of control. As soon as I went back to my barre/kickboxing combo my appetite returned to normal. With the beautiful weather I've been doing some running for cardio and I notice my appetite is out of control again. As others have said you have to listen to your body.

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06-14-11, 07:00 AM
kariev34 Join Date: Oct 2010	frequency of intense workouts How often should one do intense workouts like Lean Hot Body, Peak 10 Cardio Strength, Bob Harpers Ultimate Cardio, Insanity, or any of Paul Katami's workouts? I have a hard time balancing intense with less intense so I wanted to know what you all do to make sure you don't overtrain.

06-14-11, 07:59 AM
Kyra Join Date: Oct 2002 Location: South Jersey	Well, I think overtraining is largely a myth so I've never worried about it. Does that help? LOL Seriously, I think you just have to listen to your body. If you're dreading your workouts and/or your workouts are going poorly, you probably need more rest/less intensity. If you're clicking along well, you're probably fine. __________________ The Grim Reaper catches us all. But when he catches me the son-of-a-bitch is going to be hunched over, wheezing and gasping for breath! Certified Bulletproof Athlete

06-14-11, 08:18 AM
Blackadar Join Date: Aug 2006 Location: North Port, FL	Over-training is generally a myth. It's possible, but only by elite athletes doing pretty insane stuff. Most people are far, far, far, far more likely to under-train than over-train. Jogging 15-20 miles a day is over-training. Doing Peak 10 or Insanity isn't. Now that's not to say that the same joints will respond well to being stressed the same way every day (Insanity, I'm looking at you). They may not, so you may want to mix up your workouts so you aren't doing the same thing every day...but that doesn't mean you can't go hard every single day if you want to. But when you feel like it, it's also ok to take a light day too. You just want a lot more harder days than light days. __________________ If there's a gym in Hell, they're doing Insanity.

06-14-11, 08:46 AM
Sophie Join Date: Nov 2001 Location: Alberta	there was a recent thread that linked to an article about the differences between overtraining, overdoing, and under-recovering. Regardless of whether the everyday exerciser is truly "overtraining" the way the article defines it, they can still do more than their body/schedule/mindset is capable of. So whatever we choose to call it, it is still possible to work harder than the body can recover from, and thus limit progress. But it still comes down to the bottom line Kyra mentioned earlier. And Blackader also brought up a good point - joints don't adapt as quickly, and lag weeks (even months) behind cardio/muscular adaptation. __________________ Sophie be as relaxed as you can be, as you do what you gotta do. ~erich schiffman

06-14-11, 11:22 AM
KathAL79 Join Date: Jul 2004	I agree that you should let your body be your guide. Reflect back on the workouts you've done over the months or years or however long you've been working out and ask yourself how long do you usually need between intense workouts. For example, if you do two intense workouts on two consecutive days, how do you feel on the second intense day and the day after? And it's always a good idea to ask yourself what your goals, needs, and wants are and why you want to do intense workouts. Do you enjoy them and what they do for you, or are you doing them because you think you're supposed to, and so on? It's also worth thinking about what else is going on in your life. If you're already under a lot of stress because of work, for example, the stress of high intensity workouts just piles on top of that, leaving you exposed to some of the symptoms associated with overtraining (er, "overtraining"), like feeling worn down, having trouble sleeping, being cranky, etc. I've had some health issues over the past year, and my body just isn't back to a place where it recovers as quickly as it might had it not have had to deal with those issues, so I need more time (a day, maybe two, of light to moderate intensity) between higher intensity sessions now. __________________ Kath I listen to my body and respond compassionately. - sankalpa from Jill Miller's Yoga at Home level 1, month 5 practice Note: I have had a professional relationship with a vendor of health and fitness books and media. For details please see my profile.

06-14-11, 12:00 PM
JP44 Join Date: Nov 2007	I range between 2 - 5 days of hard workouts per week, w/ most weeks being in the 3-4 range. It depends how hard the hard workout was, how much stress I'm in from other stuff in my life & how much time I have. P90x is basically 5 hard days (assuming you do Yoga x), 2 easier days (including 1 rest day). Insanity is the same. Joan

06-14-11, 12:50 PM
susan p VF Supporter Join Date: Oct 2001 Location: Kansas City	Personally, I do about 5 workouts a week, and 2-3 of them are more intense, with 2-3 being less intense. I just am prone to push harder on alternating days than sequential days. I agree very much that your heart and muscles adapt far faster than your joints, so watch out for that. And also, if your life in general is high stress, keep your exercise stress lower; if your life in general stress is low, be happy and have at it!! I really agree with Kyra that it's awfully hard for the recreational athlete like most VFers to truly overtrain. I'd consider safety first, which means listening to your body! My body just tells me I can do TWO intense workouts in a row, but not three. And it's happiest with and every other day thing.

06-14-11, 01:18 PM
mommyofjoeyp Join Date: May 2010 Location: Canada	For me, I'm not worried about overtraining however I limit my more intense workouts because of my appetite! In January I was doing a rotation that consisted of Paul Katami's Bootcamp 3-4 days per week and my eating got out of control. As soon as I went back to my barre/kickboxing combo my appetite returned to normal. With the beautiful weather I've been doing some running for cardio and I notice my appetite is out of control again. As others have said you have to listen to your body.