Over training

[jamaica_dreamin]

I joined a gum a few weeks ago. I started with one set on most machine. I have gotten up to 3 sets (doing upper & lower body the same day). I warm up on the treadmill. Then use the Treadmill for 20 minutes after. I started at 10 minutes and am trying work my way up to 40 min.

Man! I feel like I have been hit by a truck. I have persistent muscle and joint soreness and fatigue. The only good thing is I do not have much appetite. (which for me is amazing)

When I googled over training these are all symptoms. My 50 year old body really can not do what my 30 year old body did.

Now I have to figure out what to do. Should I do one set of upper and lower body machines or start training upper one day, one day off then lower?

[SandiF]

Re: Over training

i'm assuming you are new to this, so give your muscles some time to rest and recuperate. muscle fatigue is normal after doing a set of sets on muscles that are not used to it, or even changing the routine (increase sets/weights/reptition) on a regularly trained muscle group.

when i'm off marathon train and hit the gym for weights, I don't train a muscle group 2 or 3 days in a row, I like to break it up. So here's some things to consider 1) how often are you training a muscle group 2) are you lifting too heavy or using too many reps/sets and 3) are you using proper technique. (I hate to see people just flinging the weights around.)

Starting out with 10-15 mins cardio is great, so stick with the treadmill walking. Split your days up for your weight training, e.g., on monday, wednesday work on your big muscle groups (upper body--back chest & lower body--butt, legs); tuesdays--small muscles such as tricep/bicep/shoulders. Mix it up... go for some intervals, which would be lighter weights/higher reps w/shorter rest time. Or circuit training--mix in your strength with your cardo, e.g., 1 mins of strength, 2 mins of cardio/treadmill. Just some idea....

Strength training can be fun, you just have know how to mix/match and make it work for you. Give your muscles time to rest, so throw in a rest day and do something like core or do yoga or pilates stretching.

[jamaica_dreamin]

Re: Over training

Thank Sandi.

I used to train with weights in my 20's & 30's (on again off again). But, I am new at it now.

Actually I must have had some kind of bug or flu this week end as I had a fever last night.