You can overdo exercise!
We are always being told to exercise more in order to lose weight, after all the more regular we workout the more calories and fat we burn. So it may seem weird to discuss the importance of gaining plenty of rest between exercise sessions. However once you understand why muscles need quality rest you'll be able to plan an exercise regime that will be more effective for you and your individual needs rather then attempting to follow a workout plan found from a magazine, one that may cause more harm than good!
When we exercise our muscles breakdown, tiny fragments of protein within the muscle cells shatter. The more we exercise during a workout the greater the muscle catabolism (degradation); it’s one of the reasons why we actually become weaker as we progress through a particular routine. How quickly muscles degrade also depends on the strength of the individual and the intensity of the exercise. Obviously the stronger and fitter the person the slower the rate of breakdown, also the more effort we put into an exercise the faster the rate of muscle catabolism, it’s the reason why we can all walk a **** of a lot further than we can run!
After any workout routine the muscles need to replace all elements lost, both proteins and energy stores need replacing for muscles to make a full recovery. But if muscles are not given enough time to recover fully before another workout is repeated then the muscles progressively become smaller. What this could mean for weight loss is a gradual decline in lean tissue, thus lowering the metabolism over the course of a few weeks. A lowered metabolism could be disastrous for a dieter because less calories are burned overall, meaning they must either lower calorie intake even further (not always recommended) or burn more energy through more exercise which will only exasperate the problem. This can be another cause for the common weight loss plateau for those who do exercise regularly. If you exercise smart and keep your calories low you will not plaueau! Most JC consultants do not understand this and will simply add more calories to your plan instead of cutting back your exercise..this is key and I see this all the time.
Our muscles calorie burning potential can only help us lose weight if they are allowed to reach their fat burning potential; this is the reason why recovery between workout routines is so important. To help muscles recover there are a few tricks we can use –
· Do not lower calorie intake below 1200 per day
· Eat a little high quality protein at most meals
· Get plenty of sleep
· Rest a day between weight training workouts.
· If new to exercising try to train every other day rather than two consecutive days in a row
· Take one day off a week with NO exercise at all.
As fitness levels grow its possible to increase the number of training days in a week and still be able to recover within a day. Another reason why we should all start off any routine slowly and attempt to build up gradually!
The rest is just as important as the exercise itself. You can over exercise and burn lean tissue. Do not work out for over an hour at a time when on reduced calories. When doing cardio exercises interval your heart rate.
Remember to Journal!!!!!!!!! -Jackal
Full Version: Why muscles need quality rest
I'm not sure if I over do iot I probably do. After reading this I think I will take a rest day. On Wednesday. Which happens to be today. May Taebo exercises kills me and I think I may need to take a day after that. Not sure. Sometimes when I take a day off I lose interest in exercising. My schedule so Fa r look like this
Monday Taebo 52 minutes
Tues Sharqui(Weight loss Belly dancing) 45 minutes
Wed- Taebo 52 minutes( I think this may be rest day)
Thursday Bollywood Workout 50 minutes
Fri Taebo 52 minutes
Saturday Bollywood Workout
Sunday Taebo
I may switch off on Monday and tuesday with the bellydancing and Taebo.
Monday Taebo 52 minutes
Tues Sharqui(Weight loss Belly dancing) 45 minutes
Wed- Taebo 52 minutes( I think this may be rest day)
Thursday Bollywood Workout 50 minutes
Fri Taebo 52 minutes
Saturday Bollywood Workout
Sunday Taebo
I may switch off on Monday and tuesday with the bellydancing and Taebo.
QUOTE(Jackal @ Oct 25 2008, 03:09 PM) 
You can overdo exercise!
We are always being told to exercise more in order to lose weight, after all the more regular we workout the more calories and fat we burn. So it may seem weird to discuss the importance of gaining plenty of rest between exercise sessions. However once you understand why muscles need quality rest you'll be able to plan an exercise regime that will be more effective for you and your individual needs rather then attempting to follow a workout plan found from a magazine, one that may cause more harm than good!
When we exercise our muscles breakdown, tiny fragments of protein within the muscle cells shatter. The more we exercise during a workout the greater the muscle catabolism (degradation); ...
The rest is just as important as the exercise itself. You can over exercise and burn lean tissue. Do not work out for over an hour at a time when on reduced calories. When doing cardio exercises interval your heart rate.
Remember to Journal!!!!!!!!! -Jackal
We are always being told to exercise more in order to lose weight, after all the more regular we workout the more calories and fat we burn. So it may seem weird to discuss the importance of gaining plenty of rest between exercise sessions. However once you understand why muscles need quality rest you'll be able to plan an exercise regime that will be more effective for you and your individual needs rather then attempting to follow a workout plan found from a magazine, one that may cause more harm than good!
When we exercise our muscles breakdown, tiny fragments of protein within the muscle cells shatter. The more we exercise during a workout the greater the muscle catabolism (degradation); ...
The rest is just as important as the exercise itself. You can over exercise and burn lean tissue. Do not work out for over an hour at a time when on reduced calories. When doing cardio exercises interval your heart rate.
Remember to Journal!!!!!!!!! -Jackal
Hello Jackal,
This is very helpful, Thank you for the post. I do have a couple of questions.
does this only occur with high intensity work-outs or all work-out routines?
does it matter how long.. for instant say I put in 30 - 45 min per day of exercise will I experience this affect also?
If I did decide to do an weight training without time off can't I just replace the protien break down by drinking a protien shake before and after a work out?
Also I notice that you are a spin instructor, I was interested in learning more about spinning if you have the time It will greatly appreciated as I think that I really want to try a spinning class, any suggestions for a beginner (whom is still not sure / confident in 'joining / going to' a gym).
Thank you again!
Thanks for this topic Jackal! 
I am in my first week coming back into the program and I have been doing body pump classes (light weight, lots of repetitions, lunges, squats, and arm exercises) 3 days a week for 50 min, then I do 50 min of cardio....
On the other days in between (tuesday, thursday and saturday) I just do cardio and about 300 abs... I hope I am not over doing it!
So far, feel sore somedays, but I like it, it feels like I am doing something for my body
What do you think? Also, I have a question about the pinch body fat thing....have you ever heard of weight scales that calculate your body fat, body water, and body mass? Just wondering what you have learned in the gym regarding those. I am going to start using my body fat scale at home weekly but exclusively for the fat. I think its very important what you mentioned about loosing fat and no muscle tissue! I am almost 26 yrs old and I always read that at 30 you start loosing muscle easier... YIKES!!!!
Thank you for your time, and its inspiring to read about detailed exercise info! love it!!!! THANKS!
-Sweet
I am in my first week coming back into the program and I have been doing body pump classes (light weight, lots of repetitions, lunges, squats, and arm exercises) 3 days a week for 50 min, then I do 50 min of cardio....
On the other days in between (tuesday, thursday and saturday) I just do cardio and about 300 abs... I hope I am not over doing it!
So far, feel sore somedays, but I like it, it feels like I am doing something for my body
What do you think? Also, I have a question about the pinch body fat thing....have you ever heard of weight scales that calculate your body fat, body water, and body mass? Just wondering what you have learned in the gym regarding those. I am going to start using my body fat scale at home weekly but exclusively for the fat. I think its very important what you mentioned about loosing fat and no muscle tissue! I am almost 26 yrs old and I always read that at 30 you start loosing muscle easier... YIKES!!!!
Thank you for your time, and its inspiring to read about detailed exercise info! love it!!!! THANKS!
-Sweet
QUOTE(Jackal @ Oct 25 2008, 11:09 AM)
You can overdo exercise!
We are always being told to exercise more in order to lose weight, after all the more regular we workout the more calories and fat we burn. So it may seem weird to discuss the importance of gaining plenty of rest between exercise sessions. However once you understand why muscles need quality rest you'll be able to plan an exercise regime that will be more effective for you and your individual needs rather then attempting to follow a workout plan found from a magazine, one that may cause more harm than good!
When we exercise our muscles breakdown, tiny fragments of protein within the muscle cells shatter. The more we exercise during a workout the greater the muscle catabolism (degradation); it’s one of the reasons why we actually become weaker as we progress through a particular routine. How quickly muscles degrade also depends on the strength of the individual and the intensity of the exercise. Obviously the stronger and fitter the person the slower the rate of breakdown, also the more effort we put into an exercise the faster the rate of muscle catabolism, it’s the reason why we can all walk a **** of a lot further than we can run!
After any workout routine the muscles need to replace all elements lost, both proteins and energy stores need replacing for muscles to make a full recovery. But if muscles are not given enough time to recover fully before another workout is repeated then the muscles progressively become smaller. What this could mean for weight loss is a gradual decline in lean tissue, thus lowering the metabolism over the course of a few weeks. A lowered metabolism could be disastrous for a dieter because less calories are burned overall, meaning they must either lower calorie intake even further (not always recommended) or burn more energy through more exercise which will only exasperate the problem. This can be another cause for the common weight loss plateau for those who do exercise regularly. If you exercise smart and keep your calories low you will not plaueau! Most JC consultants do not understand this and will simply add more calories to your plan instead of cutting back your exercise..this is key and I see this all the time.
Our muscles calorie burning potential can only help us lose weight if they are allowed to reach their fat burning potential; this is the reason why recovery between workout routines is so important. To help muscles recover there are a few tricks we can use –
· Do not lower calorie intake below 1200 per day
· Eat a little high quality protein at most meals
· Get plenty of sleep
· Rest a day between weight training workouts.
· If new to exercising try to train every other day rather than two consecutive days in a row
· Take one day off a week with NO exercise at all.
As fitness levels grow its possible to increase the number of training days in a week and still be able to recover within a day. Another reason why we should all start off any routine slowly and attempt to build up gradually!
The rest is just as important as the exercise itself. You can over exercise and burn lean tissue. Do not work out for over an hour at a time when on reduced calories. When doing cardio exercises interval your heart rate.
Remember to Journal!!!!!!!!! -Jackal
We are always being told to exercise more in order to lose weight, after all the more regular we workout the more calories and fat we burn. So it may seem weird to discuss the importance of gaining plenty of rest between exercise sessions. However once you understand why muscles need quality rest you'll be able to plan an exercise regime that will be more effective for you and your individual needs rather then attempting to follow a workout plan found from a magazine, one that may cause more harm than good!
When we exercise our muscles breakdown, tiny fragments of protein within the muscle cells shatter. The more we exercise during a workout the greater the muscle catabolism (degradation); it’s one of the reasons why we actually become weaker as we progress through a particular routine. How quickly muscles degrade also depends on the strength of the individual and the intensity of the exercise. Obviously the stronger and fitter the person the slower the rate of breakdown, also the more effort we put into an exercise the faster the rate of muscle catabolism, it’s the reason why we can all walk a **** of a lot further than we can run!
After any workout routine the muscles need to replace all elements lost, both proteins and energy stores need replacing for muscles to make a full recovery. But if muscles are not given enough time to recover fully before another workout is repeated then the muscles progressively become smaller. What this could mean for weight loss is a gradual decline in lean tissue, thus lowering the metabolism over the course of a few weeks. A lowered metabolism could be disastrous for a dieter because less calories are burned overall, meaning they must either lower calorie intake even further (not always recommended) or burn more energy through more exercise which will only exasperate the problem. This can be another cause for the common weight loss plateau for those who do exercise regularly. If you exercise smart and keep your calories low you will not plaueau! Most JC consultants do not understand this and will simply add more calories to your plan instead of cutting back your exercise..this is key and I see this all the time.
Our muscles calorie burning potential can only help us lose weight if they are allowed to reach their fat burning potential; this is the reason why recovery between workout routines is so important. To help muscles recover there are a few tricks we can use –
· Do not lower calorie intake below 1200 per day
· Eat a little high quality protein at most meals
· Get plenty of sleep
· Rest a day between weight training workouts.
· If new to exercising try to train every other day rather than two consecutive days in a row
· Take one day off a week with NO exercise at all.
As fitness levels grow its possible to increase the number of training days in a week and still be able to recover within a day. Another reason why we should all start off any routine slowly and attempt to build up gradually!
The rest is just as important as the exercise itself. You can over exercise and burn lean tissue. Do not work out for over an hour at a time when on reduced calories. When doing cardio exercises interval your heart rate.
Remember to Journal!!!!!!!!! -Jackal
Jackal, great to see you again!! You're offering good advice, as usual!! Hope you're doing well.
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