Fitness
Moderators: melkor


Is 4 hours at the gym too much?


Quote  |  Reply
My working out schedule usually goes like this: 20m stretching 30m weight lifting 60m cardio (zumba, bootcamp cond., cycle, or Pilates) 15 Break 60m cardio (zumba, bootcamp cond., cycle, or Pilates) 10m treadmill 10m elliptical 10m stairs 20m swimming Should I change 4 hours of fitness to only 2?
20 Replies (last)

That collectively in one day is a bit much.

Why are you doing that much (what are your goals), and are you eating enough to support that level of activity?

Yeah eat about 2,000 calories if I go to the gym... If I don't I only eat 1,500. My goal is to lose 45lbs ://

From an objective stand point, as long as you're adequately fueling your workouts, it shouldn't be a problem. BUT, and I can't stress this enough, 4 hours working out doesn't give you much to live a normal life like a human being. 4 hours is in the range of elite athletes training for specific goal ( like, I dunno, the Olympics), and for average people 4 hours a day is quick trip to burnout/injury town.

So unless you're training out for the Olympics, you'd probably fare better scaling your workouts back to an hour a day.

1.) 1 hour a day is sustainable over a life time

2.) you're less likely to injure yourself

3.) you're less likely to burn out and quit the gym

4.) your body can only do so much, and if you haven't conditioned your body to preform for 4 hours, then 4 hours is simply a waste of time and counter intuitive.

 

How often are you doing that?  I agree with vonapathy with his/her suggestion of one hour per day.  You will start to resent the gym if you carry that on and almost certainly end up with an injury.  Also, 2000 calories doesn't sound like enough if you're doing FOUR HOURS of exercise in one go.  My advice would be to go a little bit easier on yourself.

working out almost 4hours ( i actually workout 3 hours and 30min) daily 5days a week is a bit hard im not gonna lie but i need to lose 30lbs by june 2012 and from there lose 15 more pounds for September and try to keep the weight off...

In soccer season i used to workout 5 hours (high school);

from 3-5 practice and from 5-7 mon-fri

for about 3 months and i really never saw a big difference just probably 5 pounds off. I'm not just tryng to "Live healthy" I have a goal to lose 45 pounds by the end of the year and since it takes me so long to lose weight i want to be used to working out longer...

Original Post by Pinklover17:

working out almost 4hours ( i actually workout 3 hours and 30min) daily 5days a week is a bit hard im not gonna lie but i need to lose 30lbs by june 2012 and from there lose 15 more pounds for September and try to keep the weight off...

In soccer season i used to workout 5 hours (high school);

from 3-5 practice and from 5-7 mon-fri

for about 3 months and i really never saw a big difference just probably 5 pounds off. I'm not just tryng to "Live healthy" I have a goal to lose 45 pounds by the end of the year and since it takes me so long to lose weight i want to be used to working out longer...

Professional, male soccer players don't even workout like that. 5 hours a day is ridiculous

Doing that much time at the gym is not properly allowing your body to rest and recover. Your weight training should be broken up by different body parts for different days. Only the first 25 minutes of cardio increases your metabolism, after that it does burn calories as long as you are in a 'aerobic' state. If you put your body into an 'anaerobic' state your will not be burning fat. Also, if your body is not properly nourished during your workout, you're body will start breaking down muscle tissue to fuel the workout rather than fat cells. When you do this you are actually lowering your metabolism. I have a very good friend who was doing 3 hour workouts daily. Once she cut back to 1 - 1.5 hours she immediately starting losing and is now in the best shape of her life. (5'0 and 105 lbs.) I know that you would think by doing all this activity you will be losing weight but you may actually  be hindering yourself. I would suggest 1-1.5 hours per day (best case scenario is cardio in AM and weights in PM) breaking up the weight training by muscle groups and lowering your calorie count to about 1500 or so (this would be highly dependant upon your calorie expenditure) you should net about a 600 calorie loss. Hopefully, this will be more sustainable and allow your metabolism to burn more calories daily during rest. Also make sure that your diet is 'whole' foods. Stay away from packages food and keep with lean meats, lots of veggies, complex carbs (brown rice, oats, sweet potatoes) and keep your sugar low.

And as for your comment that you did it with soccer, playing a sport is different than a 4 hour workout at the gym, there are breaks, and less physical exhaustion overall. I remebered when I did several hours after school with sports, but it was never 100% go-go-go like when in a gym doing cardio, classes and weight training.

Looking at your profile picture it appears to me that you are not 45 lbs overweight.  I am thinking maybe a bit of exercise bulemia or other ed at work here. 

You don't give your stats age/ weight/ height so unless you were morbidly obese and needed to lose 45 lbs for a life saving procedure then I can't see anywhere a doctor would approve of this sort of regime.  You are going to crash and burn and get sick and injured.

Choose 6 days a week 1 hour a day and workout hard in that hour.  Do weight lifting 3 days a week for that hour.  Do a program like starting strength, new rules of lifting for women, Female Body Breakthrough something well developed tried and proven to work.

The off days from lifting do your zumba or spin or treadmill or whatever else "cardio" you enjoy - do it in interval training timing to burn more fat instead of steady state. 

Eat right and you should see a steady loss. 

I lost 80 lbs in about 11 months in 2010 and I only worked out 4-5 times a week and none of my sessions were over 1.5 hrs and that was rare.  Most of them were 45 min to an hour.  4 hrs is overkill and unnecessary.  Also, I am eating 1800-2000 with my program right now, weights X 3 and cardio X 2.  I would say you are not eating enough to support that amount of activity.  Please be healthy!

Definitely....

There is no reason to workout that much. Too much cardio is catabolic.  Also, why does it take 20min to stretch. I would cut down to weight lifting, then stretch 10 min and then 1 cardio class if you must and go home. 

Is this your plan, or something that you're already doing?

You should do aerobic stuff and weight stuff on alternating days.  Four hours at the gym, for the rest of your life, is a little extreme.  (You need to find a commitment that you can do the rest of your life, because that's what it will take to keep the weight off.) Look at the quality of the calories you're eating, and use that as a way to reduce calories so you don't have to work so hard to burn off calories.   You can get really full eating three lean cuisines, but you can also get really full eating vegetables and sweet potatoes and fish.  You need to find balance between the calories you take in,  the calories you burn off, and feeling full.

When I was body building years ago I would ro 4-5 hours in the gym and 1 hr cardio. 5-6 days a week, so unless you was working out for some big goal I would say yes its a bit too much, however if you are comfortable with it, and are eating enough, and getting enough rest to support good mucsle recovery there is nothing wrong with it.  The problem with over doing it is you are setting yourself up for a crash.  Which could be anything from a nasty cold/flu to a bad injury.  Rest and fuel are as or more important than the time spent in the gym.  I am currentky training to do a few 6hr, a couple of 12 hour and 1-2 24 hour mountain bike races over the next 6 months. I try to ride my bike no less than 2-3 hours at a time 4-5 days a week, but I am also taking up to 2 days off at a time and tapering 5-6 days out from a race. 

Original Post by Pinklover17:

My working out schedule usually goes like this: 20m stretching 30m weight lifting 60m cardio (zumba, bootcamp cond., cycle, or Pilates)....

It's all good up until where I deleted. You should get an hour of cardio maximum, but ideally 45 minutes. The stretching and weight lifting is fine in addition to this. You can do those other things, like zumba and what not, but just make your total cardio under an hour for a few reasons...

1, you are trying to lose weight, which means you are at a calorie deficit, and this causes a ton of problems.

A). You are highly likely to injury yourself, B). you aren't gaining muscle, you aren't maintaining muscle, you are actually burning muscle. You lose muscle if you over train without enough nutrients. To get the most out of you lifting sessions, cardio should be less than an hour.

And 2, even if you lose 45 pounds with your current routine, you will gain every pound back if you don't keep that routine up for the rest of your life. Either that or serious cut backs on diet once you reach your goal. Since your calorie intact is already too low, this is a no no. An hour to an hour and a half a day. You need to keep up the routine for the rest of your life to maintain the weight you lose. 

Have you checked how much does that burn in calories. You might end up as dead meat by evening.

#19  
Quote  |  Reply
Wow that is crazy I was doing cardio 2 times a day and my friends thought that was bad but now to read your post idk!!!...how old are you of you don't mind me asking since you have sooo much energy.

Ok you want to lose 30 lbs by June . Fine  That is 5 months away. Each month has about 4.3 weeks so about 21 or 22 weeks away. 30lbs/21 weeks =1.4lb a week.

That means you need an average daily deficit of 700 Calories.

1 hour gym will get you a calorie burn of between 200(just walking)-600( aerobic like your zumba class) Calories.  So if you spend 1 hour at the gym and cut out 300 calories out of your diet per day you will acheive your goal.

That said you are currently doing 4 hours burning more then the 2000 Calories you are eating . That is a bad combo and you should talk to a real neutritionist or doctor

 

20 Replies
Advertisement
Advertisement