Monday, January 22, 2018
Daily Thought 2018
The Pulse of High Performance: Balancing Stress and Recovery?
Today, “work-rest” ratios lie at the heart of periodization, a training method used by elite athletes throughout the world. Following periods of activity, the body must replenish fundamental biochemical sources of energy. This is called compensation, and when it occurs, energy is expended and recovered. Increase the intensity of energy expended and the corresponding compensation or recovery must be increased. What happens in the workplace today is the demand for energy expended has increased dramatically (downsizing, do more with less, increased speed of life) and the recovery time for most has not. This leads to a diminishing ability to perform over time. Find your balance: hobbys, social network, exercise, meditation, reading–whatever works for you. But do it; otherwise, watch your productivity and energy level diminish over time. You may be able to sustain for some time, but it is biophysics at work: drain the tank and there will be no fuel to burn.
“Interval training is a means by which to build more energy capacity and to tolerate stress, but also to teach the body to recover more efficiently.” Dr. Jim Loehr
Polar Smart Coaching Training Tip: The Necessity of Monitoring Your Heart Rate
Now that you have some goals, how do you get there? You can benefit by using a heart rate monitor during exercise to observe how your body is performing. By knowing your predicted maximum heart rate (HR), and the right HR zones in which to train, a heart rate monitor can take the guesswork out of exercise. Training at the appropriate intensity during exercise will determine your results, athletes know exactly what heart rate to be at during training to elicit the right training results relative to their stated goals. You need to know how your body is performing during exercise so you can get the results that are appropriate for you. A heart rate monitor is a tool that allows you to observe your heart during exercise and evaluate your progress after you have completed. This is the accountability aspect of your training that will keep you focused on your goals and give you the feedback you need to make the necessary adjustments in your plan to keep making progress. A heart rate monitor consists of a strap with a transmitter that you wear around your chest, and watch (receiver) that displays your heart rate and other information during exercise. Turn it on to record your workout information, and once you have completed your workout it will display average heart rate, calories burned, max heart rate, and total time of exercise. Some models display more like speed and distance as well. Consider purchasing a HR monitor it could be the difference between another attempt at getting back in shape and finally making happen.
Read More…HR Training Guide
Beachbody Nutrition Tip: Recalculating Your Calories
You should try eating the amount calories you calculated. Your body will let you know what’s right over time. In the beginning, it might send you false signals, trying to get you to eat more out of habit. Given a trial period, though, your body will find its healthy balance of diet and exercise, a more accurate sense of how much you should be eating. Metabolic rates vary more than we can predict here, so there’s a chance you’ll need to recalculate calorie needs somewhat, either up or down. One thing to caution you against is undereating. If you don’t feed your body enough, your metabolism will slow down and you’ll compromise your workouts. This can affect your results in ways you may not notice because you may feel okay generally, but your performance could be lagging. Don’t let your energy level take a dive. The only time you should drop your caloric intake is if you’re working out hard, yet still gaining fat. You might actually need to add calories if you feel like you’re running out of energy during your workouts. However, this could also result from eating too soon before you exercise. If you decide to eat more, adding as little as 200 to 300 calories per day should be enough unless your calculations are way off. You can easily up your calorie intake by adding a snack like nuts or dried fruit, substituting a meal in place of a shake.
Read more…P90X Nutrition Guide
“Each success only buys an admission ticket to a more difficult problem.” Henry Kissinger