“Over-training” refers to the state when exercise exceeds the body’s capacity to recover. The result is excessive fatigue, lethargy, impaired performance, and, possibly, injury. In my experience and opinion, however, over-training is not the problem many think it is. Poor exercise programming is the problem. Indeed, under-training is probably the greater problem.
Most of us are probably not exercising enough. (At least, we can do more.) Possibly, we are doing too much of too little in too little time. In better words, we are trying to too much exercise in too few workouts—long, intense, infrequent workouts. This leads to excessive soreness and challenges recovery. The result is also fewer overall gains. We are actually better off training more frequently—with a solid progression plan. If, for example, one is doing 12 sets of legs in one weekly workout, fatigue is likely to set in during the latter sets, thus reducing the weekly training volume. If, instead, one spreads the training over 2 weekly sessions (performing 6 sets in each work out), one might actually increase the training volume with no detriment to recovery. It may be that, rather than trying to cram everything into three 60-minute workouts, four 45-minute or six 30-minute workouts might be more effective.
Plan your workouts carefully. Opportunity costs. Do what most closely supports your goals and cut the things that do not. Train smarter, not just harder.
I prefer to compartmentalize training. I like to lift weights in at least 4-6 sessions and do cardio or HIIRT in another 4-6 workouts. I manage more work than I might do in 6 longer sessions. With my time schedule, I don’t have the time to do longer training sessions. (Most of these sessions are about 40 minutes long.) It works well for me.
If time is at a premium, use it wisely. Lifting weights? Keep it simple—begin with the “basic 5” (squat, deadlift, bench, row, and press). Doing cardio? Try interval training (e.g., high-intensity interval training, HIIT)—get more training volume in less time (and burn more calories per minute). If really pressed for time and looking at only general fitness gains? Include a few high intensity resistance training (HIRT) or high-intensity interval resistance training (HIIRT) sessions. Stretch, of course, but don’t go overboard. Ten to 15 minutes of stretching (at the end of the training session) a few days a week can be effective. Exercise is cumulative. You are better to do short sessions than nothing at all. Schedule what you can, when you can. Do more as you are able. Progress wisely.
Do your best today; be better tomorrow.
Carpe momento!