So, as you know, I have been over-exercising. I can infer this because my hair is shedding in large amounts, my skin is breaking out and I have been unusually exhausted (although, paradoxically, feeling more energetic when awake).
This is very, very annoying, esp the falling hair because I am a woman and I want my hair on my head, not all over the floor. Also, I now can’t get my grey roots dyed until it stops shedding, which could take 2-3 months and I can’t swim because chlorine and swimming caps are hard on your hair.
The thing is, we all know in theory that you shouldn’t over-exercise, but how much is ‘over’? Huh? If I knew that I could have avoided it in the first place. It’s not like I’ve been lifting huge barbells for 8 hours a day or pulling monster trucks with my teeth. I was exercising every day but I didn’t think I was overdoing it, I’m convinced that plenty of athletes and body builders around the world exercise every day and I thought the NHS shared the same view.
OK, so I’ve finally found someone who is willing to specify exactly how much is too much. Shin Ohtake of maxworkouts.com says “When I mean exercising too much, I’m talking at least once a day and for a duration of an hour at minimum doing mostly cardio related activities.” That’s me, isn’t it. I was exercising 7 days/week, for an average of 2 hours, sometimes more, doing mostly cardio, such as vigorously marching up and down hills.
Even more annoyingly, according to Shin, over exercising makes you store and retain fat instead of losing it, which explains why I’ve had no significant weight loss in two weeks.
So, how much exercise should I be doing?
Shin says to stop doing long cardio sessions because it eats away at lean muscle mass and makes you hungry.
Do short (eg 30 minutes), high-intensity workouts instead.
He doesn’t say how many times a week to do this, but I looked up the NHS guidelines and they think that on a weekly basis, 75 minutes of vigorous cardio plus two sessions of resistance exercises is about right.
I would like to keep going to Total Conditioning class at my gym because it is a demanding workout and I feel like I’m getting value for money. That class is about 50 minutes, is certainly vigorous and is mainly strength with some cardio. There’s a second class called Body Pump that sounds similar, hopefully slightly less brutal, so I’m going to try that as well. So that’s my plan for a while. I’m going to take two classes/week at the gym, starting this Monday and in between I’m going to do no exercise at all. We’ll see if that helps. No more 10-mile hikes until further notice.
Thanks for listening to me blathering on. Here’s a tune. Don’t get up and dance. You’ll just wear yourself out.
Iggy Azalea ft. Jennifer Hudson: Trouble (2014)