The Benefits of Rest: How to train with the right intensity
There is a common misconception about how a great workout is supposed to make you feel. Most people feel like they didn’t get a great workout unless their body is totally destroyed, meaning they are drenched with sweat, arms and legs are dead and they can barely drag themselves out of the gym.
HOW TO TRAIN WITH THE RIGHT INTENSITY
This couldn’t be further from the truth! The emergence of extreme exercise like Crossfit and other programs have lead us to believe that unless you leave every ounce of energy on the floor then you didn’t work out hard.
"While this may not be the message these programs are trying to deliver, that’s what the masses are interpreting it as."
I see it especially when we have a strength day when we slow down the pace of the workout. I can tell people are antsy and feel like “I’m not moving enough so I’m not going to get the calorie burn that I need for the day.”
"There are several reasons why we have days where the pace is slower and it is so very necessary."
YOUR BODY NEEDS TO RECOVER!
Working out at maximal intensity every time you hit the gym is asking for trouble. Not only can it hurt your joints and slow down your gains but it can affect you mentally. A reason that people “burn out” is because your body knows when it’s had enough. You mind will find a way to subconsciously settle you down. That’s why some people suddenly have a disinterest in training. Your mind is creating a safety mechanism because your body needs to rest.
STIMULATE NOT ANNIHILATE
I grew up reading body builder mags. One of the great body builders when I was growing up was Lee Haney. He had the saying “Stimulate not annihilate.” Although we aren’t training you like a body builder, this still holds true. You don’t need to totally blow your muscle up to the point where they don’t function.
You want to give them just enough where they are stimulated to grow and can respond to the workout appropriately. A muscle that is totally destroyed may take weeks to recover and if you keep destroying it time after time after time it will never recover…you’ll start seeing depreciating returns and wonder why you always hurt and you’re not getting results.
YOUR NERVOUS SYSTEM WILL THANK YOU
Your nervous system is bombarded with stress signals constantly. If you continually break it down with high intensity workout after high intensity workout it will shut down. It’s like your car over-heating. You need to slow down the pace and allow your nervous system to get a break.
YOUR NUTRITION PROBABLY CAN’T KEEP UP
Most of us are not professional athletes; therefore training is not your job. With that in mind I know you’re not supplementing or eating in a way that is going to enable your body to heal itself completely. We have to be mindful of that and understand how to train appropriately…especially when our nutrition is not on point.
YOU BUILD WHEN YOU REST
Contrary to popular belief you don’t build muscle in the gym. You break muscle down in the gym…resting is when you build (yes ladies you want to build muscle…that’s what “toned” means…gain muscle and lose fat).
WE NEED TO SET YOU UP FOR MAXIMAL CALORIE BURN
If you keep running yourself down and not recovering your maximal effort because less than what it should be. You won’t be able to put forth the effort on the days that we really want you to have a metabolic training day.
The purpose behind a strength day is not just to move a lot of weight but it’s to set you up so that you can produce more work on a regular basis. You can’t get strong by doing a ton of moment then going to try to lift some heavy weight while you’re out of breath.
You have to allow yourself proper rest so that your muscle is ready to lift again.
"Nothing gets me more heated than to see someone that is supposed to be doing strength training do a set, put the weight down and pick it back up 15 seconds later…uuuugggggghhhhh!"
First of all slow down, second get a heavier weight!
We are not here to beat your body down…we are here to build you up. Proper rest is a huge player in this game to getting you consistent results and keeping you in the game for life!
If you are new to training or have no idea when to rest, when to do strength training when to do metabolic training then you should contact us! Complete the form and schedule your consultation today and we can help you!