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Overtraining alert: When exercise becomes a health risk
Dar es Salaam. Regular physical activity is widely recognised as a key component of a healthy lifestyle, supporting cardiovascular health, muscle strength and mental well-being.
However, there is a fine line between beneficial exercise and overtraining, a condition that can lead to serious health complications.
According to Dr Andrew Charles, a physiotherapist at Comprehensive Community Based Rehabilitation Tanzania (CCBRT) Hospital, over-exercising occurs when a person engages in physical activity beyond the body’s ability to handle.
“For instance, if you have never run 20 kilometres before and suddenly decide to do so today, your body might initially endure it. However, afterwards, it will go through significant strain because it was not conditioned for that level of exercise,” he said.
Dr Charles further noted that a person who exercises today cannot be compared to someone who has been training consistently for a month or a year. Overexertion can lead to various complications, including muscle tears, joint swelling, and bone issues.
“Muscles are tiny fibres that connect and enable us to perform different movements. When they are overworked, they are prone to tearing, which causes pain. Additionally, this can lead to swelling and muscle coordination imbalances,” he noted.
Other complications include small fractures in bones, which may hinder the body’s ability to heal properly.
Dr Charles further pointed out that symptoms such as nausea, dizziness, and nosebleeds indicate the body is being pushed beyond its limits.
“Swelling of the body and muscles, extreme fatigue, nausea, dizziness, and even nosebleeds are warning signs. Some individuals may also experience difficulty sleeping or a loss of motivation to work out.”
According to Dr Charles, he emphasised the importance of rest, stating that adequate recovery time is essential for maintaining a healthy exercise routine.
“Resting sufficiently when exercising is crucial. The body needs time to recover and adapt. Additionally, workout schedules should not be daily, as this prevents the body from recovering properly.”
Additionally, Dr Charles encouraged individuals to maintain a balanced diet and ensure they perform exercises correctly while listening to their bodies.
Speaking to The Citizen, a personal who only identified himself as Denzel emphasised the importance of obtaining medical clearance before starting any training programme.
“The first and most important thing is that, as a trainer, I am the second line of defence after the doctor. No trainer should begin working with a client before obtaining medical approval,” he said.
Denzel explained that when a student begins training, the first step is to ensure they have undergone a medical check-up to assess their health and identify any underlying conditions.
“Many individuals may have health issues they are unaware of, such as high or low blood pressure, heart disease, or kidney problems. A medical check-up helps protect both the trainer and the trainee.”
He further cautioned against self-directed exercise routines without professional guidance.
“People should not rush into workouts without professional advice. Some may aim to lose weight but are unaware of the correct exercises to achieve their goals. Effective training requires an understanding of body movement and proper posture to prevent injuries.”
He added that those aiming to lose weight should train for about an hour at a time, while older individuals should engage in exercises lasting around 40 minutes.
Online trainer Musa Haji, popularly known as Bruno, said overtraining depends on an individual’s fitness level and can affect anyone.
“Even I can overtrain. If I am pushed beyond my usual capacity, I am at risk. Now, for someone who has never exercised before and suddenly starts an intense workout, the consequences can be severe. They may experience nausea, dizziness, or, in extreme cases, fainting,” he said.
