WHEN TO PUSH YOURSELF
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