Usually when I write a blog, or rather when I'm done writing it. I'll know that one or two of my clients may suspect they were on my mind when I sat down with my thoughts. This one though, I can safely say applies to almost everyone!
Consider this, every Workout you complete is negatively impactful on your health.
Now let me clarify - In order to elicit Super-compensation (or training effect) we must apply stress. This comes in many forms, most commonly micro tears of soft tissue and glycogen depletion. Heck your immune system even sees small drop offs after most exercise. But then, we Refuel and Rest and we trust that our body got the message and will bounce back a few days later, stronger than it was before.
We've covered the importance of Rest and Nutrition a million times. Today let's talk about the damage we cause in the first place, and how an intelligent approach to program design can minimize the collateral damage.
Well designed exercise programming takes in to account the specific adaptations you want and tries to deliver the appropriate stressors with precision. I.e with no collateral damage.
To do this we approach it like medication. Take just the right amount, avoid mixing it with other medication if at all possible, always get plenty of rest and stay hydrated!
-Maximum outcome for the minimum input-
-Two workouts in a day can be okay but I'd rather you spread it our through the week.
-Time is a legitimate constraint for most of us. So if you have to hit multiple body parts in your workout, have a specific goal for each body part and bear in mind the overall effect that has on your body.
-People usually fall in to the grey zone of not enough intensity, or too much. Make your slow workouts slower, and your hard workouts harder.
-Your hard workouts should not exceed more than 20% of your total training time each month.
-High intensity exercise MUST be movements well within your comfort zone so you can ensure good mechanics as you fatigue. Running and cycling are great examples for most people.
- Little and often is the golden rule. Increase your workout frequency and don't try for too much in any given workout.