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Tips for getting started at the gym

Overtraining vs Overreaching Overtraining is quite a common term used in the fitness industry. In a nutshell, overtraining can be described as a chronic condition and the incorrect increase in training intensity, which often results in reduced performance and recovery time can take a number of weeks. Now that there is an understanding of overtraining, what do you know about overreaching and how can it be beneficial or harmful to your training regime? Let&#39;s unpack it: Overreaching is the prelude to overtraining and is basically the shorter, less severe form of overtraining, from which you&#39;ll be able to recover in just a few days. This temporary condition is the body’s response to taking part in heavier or more intense loads. If a gymthusiast does not allow for their body to recover from this temporary condition, the result could lead to overtraining. There are two forms of overreaching, functional overreaching which can be beneficial to your day-to-day training, and non-functional overreaching which prevents improved performance. Functional overreachingFunctional overreaching can be described as a reduction in performance which can be guided into enhanced performance - provided sufficient rest has been taken. Non-functional overreachingNon-functional overreaching is the reduction in performance that allows the body to recover completely, but only after a period of rest. This does not lead to improved performance. When overreaching can be useful and how to prevent overtraining To put it in simpler terms, building muscle on the damaged or overworked muscle is the process of overreaching. This ultimately leads to muscle growth, which is ideal for a more enhanced physique. To avoid overtraining, certain steps must be taken to avoid long-term damage. These steps include: ·       Developing a stable training regime that works on certain parts of your body each day.·       Stretching before and after a workout to relieve the tension within the muscles as well as warming them up. This can also be achieved by doing a cardio session before intensive training.·       Resting the muscles between gym sessions to recover fully. It is also very important to rest when a muscle has been severely damaged to avoid permanent damage. This also includes getting a sufficient amount of sleep.·       Eating the correct foods is also part of preventing overtraining. Carbohydrates are useful for energy that your body uses for the process of recovery. It is important to identify the type of training you want to do and what you want to accomplish in your fitness journey and understand at which point you need to take a step back. To get the most out of your training and get the breakdown of a stable and consistent training regime, <a href="https://www.bodyactiongym.co.za/contact" target="_blank">consult one of our pros</a>.

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Overtraining vs Overreaching

Should I Go to the Gym Every Day? This question is asked by both beginners and professionals alike because the desire to look good and get fit is important to any gym-goer. The short answer to this question is no. You do not have to go to the gym every day to reach your goals and here are a few reasons why. A common misconception about the gym is that if one day is missed then your fitness journey is not going to be a success. Training and working through intensive workouts every day can be counterproductive to your end goals because your body needs to rest. Rest days are some of the most important factors to include in your fitness journey. They serve as the time where your body can process all the hard work you’ve been putting in and prepares you for more work in future, so you are building up your fitness and strength while you relax.  Working out at the gym every day is also not the most realistic idea. We all have our own lives and duties to fulfil and so gyming every day is not only unrealistic but also not really that plausible for many people - and that’s ok. Some people may feel that they need be at the gym every day to stay motivated or else they may not return. We believe that our gym is so much more than a membership because our facility has been specifically designed to provide for not only physical exercise needs, but physical and mental relaxation as well. A great example of this is Kilojoule Café where you can enjoy nutritious and delicious food while relaxing in the lounge areas. For the people who may need more of a spa day, there may be no better place to rest than in our steam room, sauna room and sensation showers.  For people who want to go to the gym every day, we say no problem! But it is important to make sure that you are not overtraining yourself, so working through lighter workouts and less intensive classes is the way to go. This way you can still feel like you are making progress by always being at the gym, but you are also looking after yourself by not overexerting your body. <a href="https://www.bodyactiongym.co.za/blog/workouts/how-to-know-when-youre-overtraining" target="_blank" style="font-size: 10pt; color: rgb(0, 0, 0);">Overtraining is something to avoid in any situation</a> because it can reduce your rest time, recovery rate and overall fitness as you may reach a “workout plateau” and feel demotivated to continue working out. We would love to see you in the gym every day but we value your fitness above all else and so we encourage rest days so that you can be fitter and healthier every time you come back!

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Should I Go To The Gym Every Day

Pain with no gains: How to know when you are overtrainingThere’s a saying that goes “no pain, no gain” – not always the most accurate sentiment. We’re raised in a society that tells us all the amazing things about fitness and exercise, but what about the not-so-obvious risks? A problem that’s becoming increasingly common is overtraining; often referred to as overtraining syndrome or OTS by athletes and fitness enthusiasts alike, and the risks of overtraining are very real. This unintentional self-inflicted condition is the result of pushing too hard, to get more fit faster and can be described in a nutshell as an incorrect increase in training intensity which often results in reduced performance, could lead to injury and recovery can take a far longer than it should. It used to be something that only elite athletes encountered, but with a fitness lifestyle being adopted by so many, it’s a real risk to anyone who trains on the daily. However, it is important to know how to deal with it – should you ever run into this problem. Look out for the warning signsThese are some prominent early warning signs to not push your body too hard, meaning it’s time to rethink your workout plan:-         Experiencing a decrease in performance when you train-         Excessive fatigue-         Agitation and moodiness-         Loss of appetite-         Being prone to injuries and illness-         Elevated morning heart rate Correct it before it does you wrongOvertraining happens to people of all fitness levels, so it’s only natural that an elite athlete and a person who is new to training will have a very different threshold when it comes to overtraining. If you are less fit, your body is not used to the physical demands whereas if you are a fit individual, it may take your body longer to be affected. So, how do you sort it out? -         First and foremost, rest! Just take a break, get more sleep and simply relax while cutting down your training-         Recognise how you got here in the first place and re-establish a workout/rest balance-         Manage your training load and ease up on the challenging areas-         Spot-train your weak muscles gradually to strengthen them– don’t overdo it-         Diversify your training routine If you’re comfortable with getting professional assistance – our team of qualified trainers will be able to create a personalised and guided programme to ensure you stay in form and continue reaching your goals without hurting yourself. <a href="https://www.bodyactiongym.co.za/contact" target="_blank">Contact us</a> today if you’re looking for some guidance. Prevention is better than cureIt’s important to know the limits of your physical endurance while monitoring your progress, which is also the best way for you to steer clear of falling into the trap. Here’s a list of the basics to keep a tab on: -         Avoid repetitious workouts for prolonged periods, change up your routines-         Don’t try and ‘catch up’ on missed workouts – it’s not possible and can cause serious damage. Gradually increase your workouts within your own limits, over time-         Impose the correct resting periods in your fitness regimen Luckily, Body Action Gym leverages all the latest technology and qualified professionals to help you do so. Additionally, our <a href="https://www.bodyactiongym.co.za/what-to-expect/my-wellness" target="_blank">Mywellness platform</a> has got all the tools needed to help you pace yourself, track your progress and ensure you don’t overdo it. Tips on how to recover:If you experience overtraining or are overreaching your limits, it’s time to slow down and get your body on track to recovering. Our dedicated <a href="https://www.bodyactiongym.co.za/what-to-expect/stretch-recovery" target="_blank">stretch and recovery area</a> features the best equipment imported from the USA and is thoughtfully put together to help you recover as optimally as possible. While you take some time out for resting and relaxing, why not incorporate the use of our spa-like <a href="https://www.bodyactiongym.co.za/what-to-expect/wellness" target="_blank">sauna and steam room</a>? Packed with a host of health benefits, including cardiovascular and lung health improvements, it can only do you good!

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