Create Profile

Creating your profile will enable you to submit photos and stories to get published on News24.

Please provide a username for your profile page:

This username must be unique, cannot be edited and will be used in the URL to your profile page across the entire 24.com network.

Facebook Sign-In

Hi News addict,

Join the News24 Community to be involved in breaking the news.

Log in with Facebook to comment and personalise news, weather and listings.


Could you be overtraining?

03 March 2014, 10:08Amy Froneman

Abuja - There is no disputing the importance of daily exercise, but as with all things, too much of a good thing can have negative consequences. We spoke to an expert to find out what overtraining is and how to avoid it.

If you struggle with any of the following problems, you might have stepped into the realm of overtraining:

- You are continually getting sick
- Your bones, joints and muscles hurt
- You are losing leanness despite increased exercise
- You feel fatigued all the time
- You can’t get a good night’s rest

Rika Diedericks is an Olympic rower, Crossfit coach and personal trainer. She has witnessed the toll that overtraining can take on the body first-hand, which is why we turned to her for advice on how to identify the symptoms of overtraining and some tips on how to avoid it.

Learn to listen to your body

Her first tip is probably the most important – something that is very often neglected, to our detriment: “Listen to your body! We are all unique individuals and need to find a rhythm that is right for us. You need to learn what your body likes and dislikes, become aware of you weaknesses and vulnerabilities, and nurture yourself accordingly,” she says.

Rika advises starting with the basics: rest and nutrition. One of the major reasons people suffer from overtraining is because they are not giving their body the nourishment and the rest it needs to recover from a workout.

“Your rest and recovery need the same attention as your workout. You also need to ensure that you are eating good food (fresh, organic and as unprocessed as possible) – performance is 80% diet, after all.”

Not just too much exercise                                                                                                                                 

 If you’re reading this and realise that you have the symptoms of overtraining, and yet you only train three times a week – how is this possible? Rika points out that overtraining is not just about pushing one’s body in the gym, it’s about what happens to it between workouts.

“Most people have many other stressors that could push them into overtraining mode. It is not solely determined by how many workouts you’re doing – it also includes emotional, psychological and social stressors.”

One of the biggest culprits is actually a lack of sleep. If you are not getting enough sleep, your body will not function optimally and if you overload it with intense workouts on top of insufficient shut-eye you are asking for trouble.

What to do if you are overtraining                                                                                                                            

If you are already suffering from overtraining, Rika says you need to take some time to rejuvenate/recharge. Try one of the following ideas:

- Take a break, or at least reduce the volume or intensity of your workouts.
- Sleep, and then sleep some more.
- A great massage – get one.
- Focus on active recovery. It is as important as exercise.

“And when you start your new training cycle, make sure it is a cycle that includes rest and recovery.

“I am a big fan of a training regime that starts with the preparation of joints before any exercise or working with weights – and a session is only complete after an active recovery decompression session. This allows me to handle multiple workouts per day, because of the active recovery.”

For the latest on national news, politics, sport, entertainment and more follow us on Twitter and like our Facebook page!

- Health24


Intersex explained

26 October 2016, 08:38

Read News24’s Comments Policy

Comment on this story
Comments have been closed for this article.

Read more from our Users

Nigeria @ 56: Words to my green f...

A leader’s job is not to dictate, but rather to be respected, admired and be a trustee, of the land we love, with so much potential, a land which should be freer than free. Its still a long way to fufilling our destiny! Read more...

Submitted by
Isaac Asabor263
Recession: An opportunity for Nig...

The recession should be seen as an opportunity for the country’s promotion as long as we all collectively conduct ourselves in a patriotic manner, writes Isaac Asabor.  Read more...

Submitted by
Black and White

We want to imitate the whites in everything because we are ignorant of our inherent originality and content. We spend all our Naira to acquire his inventions because we so oblivious of our natural endowments that we allow him have it for free. Read more...

Submitted by
Nate Nat
Adamawa State University Mubi: A ...

ADSU integrity forum has accused the Sunday Joshua Wugira, a lawyer, of adopting unorthodox tactics by abusing his privilege by attacking the integrity of ADSU Vice Chancellor Dr. Moses Zira Zaruwa, writes a News24 reader. Read more...

Submitted by
Abdulsalam Jubril
My Country Nigeria (Part One)

Poetry by Abdulsalam Jubril.

Submitted by
Abdulsalam Jubril
Recession, dearth in leadership a...

Every leader has the opportunity to become great and making himself immortal in the lives and hearts of people for generations to come. Will Mr. President seize this opportunity?, questions Abdulsalam Jubril. Read more...