I try to exercise (stay active) every day. Riding my bike, running, just walking a lot, anything. And most days I have a lot of energy. The last couple of days I've felt absolutely exhausted. Should I push myself to do something active- running, walking? Or just take it easy?
Sure you aren't overtraining? Recovery is great and all on 811, but doesn't mean you're invincible.
I don't think so... I do about 30 minutes - 60 minutes a day (biking and somtimes runnig) and just try to stay more active- walk more etc.
I ate a TON of oranges last week and developed sores on my gums and it's made me feel gross. Beause I haven't been able to eat much sugar the last 2 days I've had some cooked foods. Still 811 but not as many calories because they make me feel more full. I've felt achey and tired- doubt this has anything to do with the oranges or cooked food.. So, I'm debating whether to go out for a quick 25 minute run- just push thorugh it, or go to bed.
An ex forum member recently went from not being able to run 2 miles to running 50mile ultra marathons in just a few months. He exhausted himself and now is a hater of this lifestyle.
Look for the symptoms of overtraining and proceed with caution.
Cracked corners of mouth
no sex drive
can't sleep at night yet feel tired all day
lack of healthy appetite
tripping over/crashing the bike
If in doubt, get more sleep, get more water, get more sugar and just go walking with the mutt. :)
thanks for listing these DR
I think also maybe add:
lack of motivation to be active
higher susceptibility to colds (or maybe as 811-ers, perhaps to random sore throats etc)
higher susceptibility to injury and poor recovery from training/injury
and ditto on the depression/low mood (it's a BIG sign)
No definitely do not exercise if your not recovered. Make a distinction between exercise and activity.
Exercise is intense and exhausting. It is a stimulus that causes the body to adapt, so it can better handle the higher level of intensity next time it occurs. It's the adaptation that is beneficial, not necessarily the exercise activity itself. The exercise activity actually puts a person below baseline and makes them vunerible until they recover.
Activity is much less intense and requires little to no recovery. It is participated in for fun.
Higher intensity requires less frequency (more recovery). The fitter you become, the less you need to exercise at high intensity. This is because each time you exercise at high intensity, when fully recovered, you should be able to do more damage to yourself, requiring more recovery.
If I wake up feeling like I'm busting at the seams, I do some exercise. Otherwise, I participate in an activity I enjoy until I feel recovered. In my personal experience, I find more overall pleasure and better results when I move between extremes of exercise and activity, instead of always trying to maintain a similar level of exertion.
Recovery from intense exercise is variable. It can take more or less time depending on other stress in your life (lack of sleep, poor digestion, mental unrest, etc.) Just listen to your body and go by how you feel instead of maintaining a set schedule. Taking it easy for a couple of days won't destroy your fitness. It will actually build up your reserves so you can go out harder when you return and help you make progress.