Expert: Ken Alan - 11/13/2003

Question
Hi,
I workout daily for about 2 hours, first alternating running/walking at a steep incline for about 50 minutes, then a 45-minute spinning class.  My heart rate usually goes up between 156 and 165 (I'm a woman, 5'4", 125 lbs, 42 years old and very fit).  But for the last month or so I think I may be working out too hard because I give it all I've got and I can barely get my HR up to 155 and I feel exhausted, plus my quadriceps and calves feel really sore and tired when I climb stairs during the day at work.  I have to cut down on my workouts a bit because I'm also having trouble with an old knee injuring I got from running.
Anyway, my anxiety is about the fact that I've gotten to a level of fitness where I'm comfortable with my weight and I eat healthy foods but I don't have to be on a diet.  If I cut back on the intensity or duration of my workouts I will be burning fewer calories and the whole equation will be unbalanced.
I think I'm over-training and I don't see how I can cut back without gaining weight in the process!
Please help!
Grace

Answer
Hi Grace,

Yep, I'd think from the info you told me you are overtraining.  I understand completely with your anxiety about losing your fitness level as well as the imbalance caused by decreased caloric output with the same caloric intake leading to weight gain.  

Stop stressing.  Easy.  In the short term, modify your  caloric intake to stay balanced with a modified physical activity level in order to give your knee some healing time.
That's very important.  You don't want to get your knee to get so agitated it inhibits you from most or all of your activity.  

Next, start rehabing the knee - do leg strengthening exercise consistantly and progressively if you're not already.  A trainer can set you up on a program if you're not certain what you should be doing.

Then, the news you don't want to hear... start looking for an alternative activity to get as hot and passionate about as you are for spinning and running/walking.   You don't have to give those up, but it will be most beneficial in the long term to do add something else that gives your knee different stresses - inline skating, eliptical trainer, hit the pool, rowing --- lots of stuff to try these days.  Obviously your knee is saying to you, "if you keep spinning and running me as much as you do, i'm giving to cause you some pain, because i can't bear all the trauma you're giving me" (joints have a funny way of communicating they are not happy about something).   

Don't worry about barely cracking 155 HR.  Classic symptom of overtraining, as are feeling wiped, and having sore muscles (very few pro athletes workout as hard and often as you do).   You may need to start a three days on, one day off schedule; or two days, on one day off, or intense two days, moderate next day schedule.  Again, a good trainer can help you get the optimal program so that you still sweat like a horse yet still feel like a human being afterward, not an exhausted , glycogen-depleted, lactid acid-filled 42 year old amazing athlete who needs to remember, she's not 22 anymore.  That, Grace, is the hardest thing to come to terms with. You are in the "why is this bothering me all of a sudden" period of life - the common tug-of-war between your mind and body.  Your perceived age is no longer in sync with your chronological age. Your mind, your spirit, your motivation are saying, "Go go go!". Your body is saying, "No no slow!".   

Who do you think is going to win?

It's going to be a rough ride dropping down from 2 hours a day to anything less.  You may feel less fit, that's because you probably will be less fit!  But, as hard as this is to believe, you can live with yourself.  You can still feel very very good. It's very hard for some people though who have their 2 hour fix of intense cardio workouts regularly, not to have withdrawl symptoms.  I went through it myself; it was not fun at all.  But I'm happy once again with a lot less, something I couldn't even fathom the thought of 10 years ago.

Let me know how you are in a few months.