I'm in my early 40s, BMI=27, and my primary goal in exercising is to be healthy: to live as long and as ably/comfortably as I can. My secondary goals are to maintain a reasonably good weight (preferably BMI < 25) and physique, and to elevate my mood.
The problem is that I am finding that my workouts have a significant drain on my energy afterward, such that I get much less done in the hours following a workout, and I generally feel achy and slightly unwell. Some of that may be due to factors within my control: meal and hydration timing, good nutrition, good sleep, etc. I'm not perfect on any of these.
But I think that most of the after-effect is simply due to being tired from the workout. What I've considered is that maybe I am overdoing it.
I know the more fit I am, the less this happens (and I posted a similar question abou tthat long ago), but even feeling relatively fit (resting heart rate often under 60), these workouts often really knock me out.
Part of this was inspired by leafing through a book about 80/20 running, and how for improvements in running performance, one should do 4 moderate runs for every 1 hard run.
The question is: How much exercise should I do to fulfill my health goals while minimizing the after-workout brownout?
To give you an idea of my intensity, to see if it is maybe too much, my current workout is this (almost all inclined treadmill), three times a week on Sun, Tue, Thu:
Walk to Gym (1.6 miles) carrying gear (10 lbs), 15 min mile pace.
Inclined treadmill (not holding onto the bar other than 1 min rests), ~55 minutes:
- 15% grade @ 4.1 mph for up to 22 minutes. (This is pretty fierce, at least for me. When I started, 4 min was my maximum time for it).
- 15% grade @ 4.1 mph for up to 1 minute, holding onto bar.
- 15% grade @ 3.5 mph for 5 min
- 15% grade @ 5.1 mph for 2 to 2.5 min (heart rate gets to 170+ for this!)
- 15% grade @ 2.0 mph for 2-3 min, holding on as a cool-down
- 15% grade @ 3.6 mph for 15 min
Flat treadmill (5 min)
- 5 min run, alternating between 8 min mile and 6:58 min mile.
Preacher bench/machine bicep curls (5-10 min):
- 35 x 15
- 40 x 15
- 45 x 15
- 50 x 15
Walk back from Gym (1.6 miles) carrying gear (10 lbs), 15 min mile pace.
I have also done other weight lifting but lately I am a little more pressed for time and am just limiting it to arms for now. Lame, I know, but really my focus is cardio and general systemic fitness.
What do you think? Am I overdoing it for my goals? Or should I just accept that three days a week I'm going to feel like the air has been let out of my tires?