Sunday Mail - Body and Soul - - FRONT PAGE -

So where’s the line be­tween safely in­creas­ing fit­ness and over-train­ing?

“You need to push your­self out­side that com­fort zone for gains. You want your mus­cles and car­dio­vas­cu­lar sys­tem to be push­ing harder and faster,” fit­ness coach Shan­non Ma­cLach­lan, of Heave gym in WA, says.

“For a be­gin­ner you should look at train­ing two to three times a week, in­creas­ing by 10-20 per cent each week. If you’re do­ing the same work­out and you’re not sore, you can in­crease again.’’

Ma­cLach­lan ac­knowl­edges that over-train­ing will re­sult in in­jury. So what’s over-train­ing? “If your de­layed-on­set mus­cle sore­ness lasts 24 hours, that’s

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