Are you overtraining?

While the saying may be “no pain, no gain”, sometimes too much pain can have severe results.

While most health experts encourage you to get as much exercise as possible, it’s important to work out in moderation, says personal instructor Ben Richards. “Pushing yourself too hard, too soon or subjecting yourself to extreme physical stress can take a real toll on your body," he says.

“It’s important to listen to your body. If you are experiencing severe pain, extreme fatigue or listlessness, it’s important to analyse your routine. By not giving your body enough time to rest and recuperate you will be more prone to injury and illness, and may be doing your body more harm than good,” says Richards.

Signs that you’re overtraining:

• You have hit a plateau or are decreasing in performance, despite working harder.
• Severe muscle pains or aches.
• Extreme fatigue and increased listlessness.
• Your immune system is weakened.
• Headaches.
• Nausea.

Tips for recuperating:

• Ensure that you get sufficient rest between workouts. If your symptoms are severe, give yourself at least five days to recover. The rule of thumb is one day of rest for every six days of exercise.
• Don’t push yourself too hard, too early on. Overly ambitious workouts make you more prone to injury and illness. Start out slowly and increase your speed, resistance and intensity gradually, as well as the length and frequency of your workouts.
• Eat a balanced diet with enough calories to sustain your energy levels.
• Keep yourself hydrated during workouts.
• Ensure that you get at least six hours sleep a night.
• Honing in on one muscle group makes you more susceptible to over-exerting your muscles. Incorporate different exercises into your workout.