Overtraining??

uknewme

uknewme

New member
Hey there..
I just registered on this site, and was wondering if someone could help me out.

I recently bought a treadmill and I just love it! However, I'm wondering if I'm "overtraining" on it. I'm not following any kind of program. I couldn't find one online for seriously overweight people. When I started, I was about 280 (probably more, but that's the last one I remember).

Over the last 4-5 weeks, I've gradually increased the speed and worked my way up to one hour. I checked my weight again, and I'm down to 263. My problem is that I'm tired all the time. I can't sleep through the night anymore. I've not changed my eatting habits that much because I already eat pretty healthy. The only benefit of working out in the afternoon, is that I have no appetite for dinner so I usually end up eating half of what I probably should.

What I thought I would do is keep on the same settings for two weeks before moving the speed up. Eventually, I want to be able to run. Right now, it's just a very serious power walk. My knees can't do a run right now. This week is 2.2mph for 10 min warm up, 2.7 for workout and 2.2 for 10 min cool down. It's really my limit right now. By the end, I'm just exhausted. Not enough to keel over, but enough to make my knees a little rubbery coming off :) According to the treadmill, I burn about 407 cal and walk about 2.57 miles.

I was going to increase it each week, but I think it's too much. I'm really pushing this hard and wondering if I need to slow down a bit more. Maybe do each program for 3 weeks instead of 2. I just don't want to hit a plateau..

The really kewl part is watching my heart rate come down. When I started, my heart rate was about 182 (way over, I know) but I checked it yesterday, and it's down into the 150's. My breathing is so much easier while I'm working out. Now I can sit at my desk for hours during the day and don't feel all stiff and sore when I get up.

I'm sorry to have made this so long. Any help that anyone can provide in helping me start this off right, would be greatly appreciated. I really want to make this work this time. I don't want to burn out and lose yet another battle.
 
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Congratulations on the progress! Yes, you can overtrain and your body may not respond well to that.

I would integrate some other exercises into the routine. If you keep on the same routine, your body will adapt to it easily and won't burn as much energy as you want. Maybe pick one or two days in a week and go out for a walk. Weight training is great for building muscles and muscles consume more calories.

Cheers!

Terry
 
You sound like you are off to a great start. You mentioned not being able to sleep through the night. If you're exercising at night this may be why. Exercising boosts your energy and can make you antsy. At least, it always does for me. Try working out first thing the morning. Good Luck!
 
Yeah, I`ve hear that overtraining is much worse than undertraining. You have to be careful! Start from shorter time/distance... and make it longer every time.
 
I know this will sound counter productive, but try eating more. Eat more and healthy food., Fruits and veggies you know. Since you are just startin working out,, you body is not yet used to the physical stress. It needs more energy to preform. So i recomend eating more food until you body catches up. Once you fitness level increases, then slowly ease off the food. You ming may be quick to change but you body tends to be a little slower.
 
I agree with jake...make sure you're eating enough..you might think you don't exactly NEED more food right now but you might need the RIGHT kind of foods. Remember that food is your FUEL. So now that you're working out your body needs more of it, but think quality not necessarily quantity.
Also, make sure you eat at least 30 min AFTER your workout, it's when your muscles need the MOST to do what they need to do.

Like someone mentioned, working out at night can make your restless. After a while you might be able to workout at night and go straight to bed but at first that might be hard. Try doing it during the day and see how you feel.

As far as what the machine says you burned..don't pay too much attention to that. The machines aren't very accurate with heart rates or calories burned.
GOOD Luck and way to go!
 
Thanks for all the wonderful advice guys! I've been working out in the middle of the afternoon, and then eatting a light dinner after that. I just think that it's been "too much too soon". I took a couple of days off and I feel MUCH better. Guess I just needed a day or two rest off inbetween. I'm just scared that once I stop, I won't get started again. Like so many other diet and exercise programs.
 
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