During the spring this year, even more so than last year, I'm going to be doing alot of physical activity. I'm just looking for some suggestions on how to keep my energy levels up and what kind sources I should be getting my energy from. I'm assuming I should also increase my protein intake to take advantage of it.I'll be running long distance three or four times through out the week, doing long hard workouts most of the time. Sprinting practice twice a week. Two 2 hour fencing practices during the week on monday and wednesday, and two 1.5 hour practices on saturday morning and saturday afternoon. This in addition to exercises I do at home about 5 days a week using weights or just my body (may cut back on this).I was doing almost, but not quite this much last spring, although that was draining me since I'd never done that much exercise per week over a time period of a few months. Any tips on what I should be eating - lunch and breakfast especially?Part of my ambition to do this is there's a girl involved in many of the same things who I've been trying to get to know better since september, but that's another topic I also just want to do better than I did last year and improve my results. Fencing especially, but that's more practice and mental training than physical at the point I'm at.
Exercising too much?
Dear RobBob,Congratulations on being able to keep such a hefty work-out schedule! You sure do have a lot of physical activity lined up for yourself. Personally, I would not be able to find time for so many exercise regimens, but hats off to you if you can keep it up!First of all, believe it or not, there is such thing as "too much exercise." For example, heavy weight training of the same muscle group can do more harm than help you build muscle. This is why you will see bodybuilders and weight training enthusiasts alternate between different muscle groups throughout the week. Are any of these activies for a school team sport? I see that you are running long distance three to four times a week. Are you part of a cross-country team? Running three or four times a week is generally a good amount. But gauge your own body and make note of your limits. If you notice that at the end of the week you are completely drained of all body energy, then perhaps it may be time to sit down and modify your work-out schedule. For example, you can try running 5 miles one day, 10 miles the next, and back to 5 miles. Switching up the distance will not only give your body time to refresh and rebuild after a long run, but is also a good traning regimen. If you have the time, there is a good book called "Marathon". And even if you are not preparing for a marathon, this book is great for beginning runners as well as seasoned veterans.As for meals, if you are working out so much, please make sure to not skip out on breakfast. Try to space out six smaller meals as opposed to three throughout your day. A light, healthy snack in between breakfast, lunch, and dinner will replenish your body of needed nutrients.Best,Dr.SL
Thanks for the advice. As far as being on a school team, yes I am, indoor track (only 2 days a week), begins at the start of february, and outdoor will begin a couple months after that. When outdoor starts, I'll spend 2 days a week doing sprinting after school, and 2 days a week doing long distance after school. I'll likely go for at least one short run on the weekend on my own. I'll try to shape the things I do on my own around how I'm feeling, but that's not my main concern.I'm mostly worried about what I eat. Unfortunately, I can't eat much between breakfast and lunch, and I can't eat more than something like a granola bar and banana until after I get home from track practice. I've been thinking about a high energy/protein shake to eat in the morning since it's quick and easy to make, when I don't have too much time to put together breakfast (of course I try to eat good most of the time).As far as what's most important to me, it would be fencing. That takes priority for me above running and weightlifting. Running really helps for training endurance though.