Theme of the week is rest and recovery. Yesterday I talked about taking pause this week and resting. Well during your workouts the time to take to rest and recover is equally if not more important than the weight you lift, number of reps you do, etc.
It is easy to fall into what I call treadmill syndrome. That is exercising like you are going for a run on a treadmill. Constant steady state exercise is good. But, for a majority of people out there looking to improve body composition, get in better shape, feel more energized and lose weight that is not as good as High Intensity Intervals.
Our Group Strength & Conditioning Sessions are all based off the principle of High Intensity training. If we use the format of time intervals or performing X number or rounds in a certain amount of time the concept is the same. Work hard then rest hard.
Now I could go on a long winded response to what is “intensity” when it comes to high intensity training. But, for the sake of keeping this email under 5 minutes to ready I will explain two simple concepts of intensity.
Concept #1 – Intensity of effort is defined as how hard you perceive yourself to be working.
Concept #2 – Intensity of load is defined as how much weight or resistance you are using.
So, what does this have to do with rest and recovery…. Everything!
In order to properly train in a high intensity setting it is important to understand those two concepts of intensity and how they will impact your rest and recovery.
If your intensity of effort is not high then when it comes to rest you will feel like you can just keep going and resting is pointless. If your intensity of effort is high then the opposite would be true you would not want the rest period to end.
So, how can you increase your intensity of effort. Well that is simple. You manipulate the intensity of load. You do this by Adding weight to your squat and maintaining proper depth and form. You use less assistance on a pull up. You run faster for a specific distance. Doing these things will make things more difficult and once things become more difficult then you must rest and recover more effectively.
So, when you have time intervals like a 30 seconds of work 10 seconds of rest. You should be using an intensity of load that makes your intensity of effort feel to a point where when the 10 seconds rest comes you are thankful for it to be there and when the 10 seconds are over you are skeptically optimistic of the next round.
If you are performing a specific number of rounds in a period of time you should be working at a point where you need to pause for no longer than a minute after you complete a round and no longer than 10-30 seconds between exercises.
If at any point you feel like you could just keep going like you are on a treadmill than you have fallen victim to the treadmill syndrome. Remember these concepts the next time you are working out in our group training session or on your own. I bet you will have a better training session.