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  • Too much exercise?

    Hey everyone.
    Okay, I am just starting out going primal. I have been following Atkins for over a year with good results but have peaked (still have about 40 lbs to loose). I have been trying to follow the exercise suggestions but am not sure about a couple things. I am in Krav Maga and go to class 4 times a week (I love it). The classes are 1 hour long and they are pretty intense. I have also added an evening walk with the family after dinner each night. I am wondering if the extensive Krav Maga workouts are over doing it for me. I did learn about Primal Blueprint from the instructors and they highly recommend it. I do not know my heart rate during class but I do know it is above the 75% heart rate for a good part of the class. Through class we will go hard then take about a minute or two break then go at it again. We can slow down if we want but I enjoy it so i tend to go pretty hard. It does wear me out but i feel great after the class is over. I also tend to get tired about 1.5 hours after the workout. If i miss a couple classes, and get back to it, i will usually be sore the next day.

    Thanks for any input. I am always open to ways to improve my health.

  • #2
    Background info would help, but I don't think what you are doing is too much at all. I wouldn't worry about it. It's play and exercise rolled into one-much like mark's Ultimate.
    Lifting Journal

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    • #3
      Originally posted by Apex Predator View Post
      Background info would help, but I don't think what you are doing is too much at all. I wouldn't worry about it. It's play and exercise rolled into one-much like mark's Ultimate.
      I agree with this.

      I wouldn't say that being sore the next day is a problem. When I was "over-doing it" with regards to working out, I had a general feeling of fatigue and being worn down on many days. I solved it simply by exercising a little less and sleeping more. If you feel that way, you might try the same - but if it's just being tired shortly after the workout or a little soreness it's nothing to be worried about. But if you're feeling run down for days on end, it's probably time to try resting a bit more.

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      • #4
        hey Apex and jsa23, thanks for the input. Apex, what other type of info would be helpful? Information about me: I am 5' 10" and weigh 225 - 230 lbs. I want to get down to 190 lbs. I have stopped eating processed foods (i do use creamer in my coffee and I eat cheese). I have a difficult time getting grass fed beef as my wife does the shopping and gets whatever she wants. (I am not complaining just stating facts). My wife and 2 kids go by the CW diets...they eat processed stuff and lots of breads and cereals. She does try to help me with my diet but still makes the deserts and stuff that is not healthy to eat. I usually do not have an issue with being tempted by that stuff.

        As far as being tired after my workout, it is not right after my workout but about an hour after, i get a real bad case of the sleepy's but I am at work so i can not take a nap.

        Just let me know what other info would be helpful.

        Thanks again.

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        • #5
          Stress indicators, sleep, any medical conditions, any medication, your fitness level-especially in comparison to this, athletic history, and age.

          Though unless there is something alarming in one of these, I think you are fine.
          Lifting Journal

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          • #6
            I used to do Krav 3 times a week. Are you doing a mix of the actual self-defense classes and "Krav Maga Fitness" classes?
            You lousy kids! Get off my savannah!

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            • #7
              Probably not to much exercise, you would have to do a lot of exercise daily for extended periods of time in order to overtrain. As long as you have some time off to recover between the classes, which it sounds like you do, you shouldn't have a problem with over training. Most likely it is that you are still trying to lose weight and correct years of "bad" eating and little exercise. Get plenty of sleep, keep exercising, do the walks you are doing, eat right and if you do feel excessively tired or sore, you can skip a KM workout without losing any gains you have made; just don't do it too often. Your body is adapting and it takes some time. You don't say how long you have been doing your workouts and eating primal, but adapting to your new lifestyle can take a while, sometimes a few months. Don't get discouraged, listen to your body, and keep at it.

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              • #8
                Originally posted by Apex Predator View Post
                Stress indicators, sleep, any medical conditions, any medication, your fitness level-especially in comparison to this, athletic history, and age.

                Though unless there is something alarming in one of these, I think you are fine.
                Stress is pretty high. I have a fast paced job with an ever changing target/goal. I get to work by 5:30 AM and usually leave around 4:30 PM. I do take time in the middle of the day to go to my Krav Maga classes so I get to relieve some of the stresses of the day there. The classes I attend are more of the actual self-defense level but are very similar to the crossfit ideas. When I get home, I am usually worn out but have 2 wonderful kids that want my time. I know I can get grumpy with them at times but try my best not to.
                Currently, I am on meds for Cholesterol (Welchol), Triglycerides (Tricor and Niaspan), Thyroid (L-Thyroxin) and Low-T (Androderm). I also take vit. D3 as blood work shows i am low on vit D. I also take a baby aspirin each night. My cholesterol numbers have gotten better in the past year as I have cut out the junk carbs (processed stuff).
                I have been doing Krav Maga for a little over a year now (started out slow, 2 X a week and have moved up to 4 X a week). Before that I was in the gym 4 -5 X a week, lifting weights and doing chronic cardio.
                I am 43 years old and weigh in around 225 - 230 lbs. and am 5' 10" tall.
                I know i do not get the sleep i should but i am working on trying to get that under control. I try to get to bed by 9 PM and am up by 4:30 AM. I have issues staying asleep, as i will wake up through out the night and sometimes i can not get back to sleep. I have had sleep studies done and do not suffer from sleep apnea.
                Thanks for your input.

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                • #9
                  Originally posted by Grumpy Caveman View Post
                  I used to do Krav 3 times a week. Are you doing a mix of the actual self-defense classes and "Krav Maga Fitness" classes?
                  Do you still do Krav?

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                  • #10
                    I can't help but think you are over medicated. Why don't you list your blood work numbers and get a little feed back from other people here that know a bit about this stuff. But, when I see what sounds like a reasonably healthy person that is also fairly young taking a medicine cabinet daily, that sets off a lot of red flags in my mind. Powerful medications like those mess with all kinds of things.

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                    • #11
                      I'm beginning to think that the whole deal with chronic cardio has less to do with how much a person is exercising, and more to do with what it feels like when you do it. I feel like there's a world of difference between an hour grinding miles out on a treadmill, and an hour doing zumba with friends. If I'm approaching exercise with grim determination, that's a danger sign. If it's fun and interesting and a challenge I can't wait to get back to, that's something else entirely.

                      Have fun, watch out for signs of fatigue, and do what you like to do.

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                      • #12
                        Originally posted by tplank View Post
                        I can't help but think you are over medicated. Why don't you list your blood work numbers and get a little feed back from other people here that know a bit about this stuff. But, when I see what sounds like a reasonably healthy person that is also fairly young taking a medicine cabinet daily, that sets off a lot of red flags in my mind. Powerful medications like those mess with all kinds of things.
                        I am about due for another set of blood tests. I will get my last results and post when i get home.

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                        • #13
                          I posted my blood lab work over in the cholesterol topic at:
                          http://www.marksdailyapple.com/forum/thread4723-25.html
                          Thanks.

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                          • #14
                            Hi again Sean, just came from that other thread.
                            Since you seem to have trouble staying asleep, are you tired during the day? If you're stressed and tired, I think it would be better to forget about exercise
                            Maybe instead of exercising, you should take a nap in your car ;-)

                            It would be better for your health to get the extra sleep, than it is to exercise. This is also true for weight loss, specially since you are Hypothyroid (assuming you are, since you take T-4)

                            I think just doing this diet and sleeping well, you'd be able to lose a lot of that weight. Then once you feel better, you could start exercising again to get rid of the rest of the weight.
                            My smartphone makes me about $100 per month
                            Updating my journal again after a 2 year break.

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                            • #15
                              Originally posted by sstan03 View Post
                              Stress is pretty high. I have a fast paced job with an ever changing target/goal. I get to work by 5:30 AM and usually leave around 4:30 PM. I do take time in the middle of the day to go to my Krav Maga classes so I get to relieve some of the stresses of the day there. The classes I attend are more of the actual self-defense level but are very similar to the crossfit ideas. When I get home, I am usually worn out but have 2 wonderful kids that want my time. I know I can get grumpy with them at times but try my best not to.
                              Currently, I am on meds for Cholesterol (Welchol), Triglycerides (Tricor and Niaspan), Thyroid (L-Thyroxin) and Low-T (Androderm). I also take vit. D3 as blood work shows i am low on vit D. I also take a baby aspirin each night. My cholesterol numbers have gotten better in the past year as I have cut out the junk carbs (processed stuff).
                              I have been doing Krav Maga for a little over a year now (started out slow, 2 X a week and have moved up to 4 X a week). Before that I was in the gym 4 -5 X a week, lifting weights and doing chronic cardio.
                              I am 43 years old and weigh in around 225 - 230 lbs. and am 5' 10" tall.
                              I know i do not get the sleep i should but i am working on trying to get that under control. I try to get to bed by 9 PM and am up by 4:30 AM. I have issues staying asleep, as i will wake up through out the night and sometimes i can not get back to sleep. I have had sleep studies done and do not suffer from sleep apnea.
                              Thanks for your input.
                              Ok, this changes my opinion. You have some serious hallmarks of stress. It sounds like your cortisol is jacked. If you can't get the stress under control, you may need to back off on the Krav. Start by finding something active to reduce your stress-yoga, meditation, tai-chi, church, CBT, whatever works for you. I know the last thing you want to do is add something, but most things like this are not time-intensive. You've gotta address that cortisol before it turns into Adrenal Fatigue. It will likely also fix your blood lipids, allowing you to get off all those drugs.
                              Lifting Journal

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