Maximizing your workouts doesn't just mean what's going on in the gym!
Let's start with this question …
When is the Best Time to Workout?
I have been asked this question many times over the years and the answer remains the same – "when the body is in optimum condition in the given situation".
The things I am referring to are ordinary people like you and me – not full time professional athletes who have the luxury of a lifestyle that usually turns to the goal of peaking at the right moments on training / play days. The rest of us live very real and very busy lives outside of our training regime, so this is an article on managing the better side of our lives to maximize training.
Think of it as a management tool to understand when to do your best training, or likewise to know when to retrain it … just as important!
First, let me summarize my "training coin analogy" to highlight the difference between "energy production" and "controlled environment".
It is useful to think that your training involves two sides of one (fitness) coin:
On one side is your "energy output", which can be seen in the widest range of activities like running a bus, playing football, walking up the stairs at work. These are activities in which your body produces energy, but in a random way that is unstructured and difficult to quantify (until recent years with the advent of Fitbit).
On the other side of the coin there is environmental training in your controlled environment. It is focused on specific movements for a specific result and is often attributed to, for example, gym training.
Our controlled environmental training often revolves around a structure that goes beyond an individual session – in the form of a longer-term training plan that includes periodic microcircuits and mesocycles to help us navigate what we should do some day / week. This is, by its very nature, a periodization and that which creates the structure for most training programs.
Having all the data will take away the guesswork and help you avoid making inaccurate emotional decisions!
Exercise programs are tremendously useful, but not always important – you can also go through an intuitive exercise where you combine your knowledge with your body to get tips on how and what to train. The message in this article is to maximize your controlled environmental training, as a better understanding of your energy output is applicable to both programming and intuitive methods.
Ok, so here we go …
We've all been there – dragging heels to the gym, feeling low on energy, but in any case, put yourself through a force or hypertrophy session. Sometimes we are amazed at how much energy and how successful the session is, while we crash and burn and end the session early, feeling full of contemplation of how much our fitness / strength has fallen to the all-time low when we are constantly intermingled we drive. home from the gym.
Why is this happening?
Simply put, sometimes when we get to the gym we get into an artificially tired state after a long work in the office and the low energy sensation is just a state of mind … it's all in our head and our body is more than capable of a strong workout.
Other times we get to the gym when we get to the gym because the body is really, well … well knocked! Perhaps the accumulation over the last 48 hours has been paid for on your feet and your body now needs to rest … a moderate to high intensity session just doesn't take any quality.
What is important is the ability to decipher between two sets of facts.
But how do we distinguish the difference between the two states of being?
Just a word … DETAILS!
We need the facts to make the right decision – will you still go for the effort the program asks you to, or save it for another day if you are in better shape? Let's just take that guess and look at how much energy your body has actually produced in the output energy phases in recent days.
My Fitbit Blaze plays a huge role here!
For me, activity trackers not only mean helping people move more, but they are also a fantastic tool to help very active people understand where their bodies are in relation to their overall training habits. Let's use ourselves as an example….
As a fast personal trainer, I constantly move around London to mentor my clients. I am in the gym all day and go to the gym with my clients. This in itself can become a day-to-day energy-consuming experience, and is definitely inconsistent with normal, sitting in the office. As mentioned before, I have moments where I start one of my workouts when I'm tired but light up soon and feel a thousand times better for it … but I also have times where I am offered better save it for the next day after a good day und. In my opinion, training should only be about quality and not dragging mediocre sessions, so choosing and choosing moments is important to me.
One look at my Fitbit Blaze and I immediately understand my recent power consumption levels. Then I can evaluate it for the quality of sleep I have received from my observer as another measurable dimension. Alongside this, I am constantly reminded of a resting pulse that allows me to assess whether I am potentially slow or in good shape and whether I could hit another effective workout.
Understanding and managing your heart rate is an important tool to improve your workout performance
All this data means that I get a better understanding of my body when I approach workouts or vice versa, choosing when to leave workouts alone.
There is another benefit to monitoring my daily energy expenditure.
Understanding my different heart rate zones allows me to have better rest and exercise with elevated flow … How can performance be achieved if recovery is not followed both during and outside training.
During exercise, it is important to increase my heart rate to stay in the "peak zone" for specified periods if I want to get firmer and likewise allow it to fall back into my heart or fat burning (active recovery) zone. so that I can consistently perform at my peak during that particular session. Having this information on your wrist allows me to make the right decisions about when to train for intensity and when to contrast it with a lower intensity cardio or recovery. The time it takes for my heart rate to recover is speeding up my pace, so it's not a good idea to rely solely on time to measure recovery – listening to your body with your heart rate monitor means more purposeful and accurate training.
Also, and that's pretty important … training in the peak zone of your heart rate is tricky … I mean really, really hard! Sometimes it is too easy to shorten our cutting-edge training phases when the mind does not feel as resilient as usual – looking at the data (maximum pulse) allows us to stick to the plan and get the job done that the training shift requires. No corner, just more progressive training!
Using Fitbit to measure your vacation time during training is essential, but using it as a guide for assessing rest and recovery outside of training is also incredibly important. Monitoring sleep quality, daily stride rate, and even breathing quality are all part of building performance … now that we can measure the quality of these lifestyles, we should be able to do better in training and in selected sports.
Only recently have we (the ordinary folk) been able to use such measurable dimensions – when Fitbit arrived, it changed the way most people viewed and understood their energy consumption. It is now being used to help us move more and also regulate our overall energy output to maintain consistent results through exercise. Before Fitbit, most of it was either guessing or a pro athlete reserve.
Quick Fire Tips for Upper Drawer Training:
1: Hold down 8,000 steps on the day before your event count.
2: Ensure complete hydration within 48 hours prior to the event / session. 2-3 liters per day depending on physical needs.
3: Provide 7-8 hours of undisturbed sleep at night with the best light to deep sleep and REM ratio with minimal waking time. * All details are about my Fitbit Blaze.
4: A light 30-minute mobility session on the day before the event / session promotes increased performance with dedicated rest periods.
Get it crushed now !!!!
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