I've restarted an exercise program, after a couple of years of not doing too much. I'm not particularly out of shape (45 yo, 5'10, 180 lbs), and can get through my program just fine, but I end up rather tired for a lot of the day - to the point where it's hard to get other stuff done. I've been biking 10-11 miles a day, at a little over 11 mph. It's a rather hilly route, and according to my fitbit, I'm hitting about 8 minutes of fat-burn, 40 minutes of cardio and 10 minutes of peak heart-rate, and burning about 680 calories.

My question is this - is it normal that after a couple of weeks of doing this 6-days a week, that I should still feel zonked for a few hours after my work-out? How long until I can do this kind of program and recover relatively quickly? Are there tricks (nutrition, warm-ups, etc.) that can reduce the recovery time?

  • What's your eating like? Tracking calories and protein at all?
    – C. Lange
    Commented Sep 20, 2021 at 15:52
  • Eating is pretty normal, I think. Low carb (for an American, at least) but not really low. Fried egg for breakfast, lunch of fruits, veggies, deli meat, hummus, etc. Dinners may be bun-less burgers with roasted potatoes and salad, an indian curry with cauliflower rice, yogurt and vegetable, etc. Occasional snacks (cookie, crackers & cheese, etc.) I'm not tracking calories, but am not hungry.
    – Doug
    Commented Sep 20, 2021 at 17:37
  • My first instinct is that you're over-training and ramped up too fast/too far. My first experiment would be to dial back both intensity (distance and/or speed) and frequency (e.g., every other day) and see what happens over ~2 wks. Commented Sep 20, 2021 at 20:55
  • You might not be hungry, but since you are burning more calories you might need more calories coming in as well. I can recommend protein shakes with some quick-digesting carbs immediately after working out to re-feed the body. Commented Sep 20, 2021 at 23:23


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