Exercise Intensity - General Overview

Heart Rate Training

Hello there! Today I am checking in regarding workout intensity and heart rate training.

Essentially, when you workout with Workout On The Hill, you are moving between three energy systems: phosphagen, anaerobic and aerobic. The phosphagen system is the first burst of energy in a lift - it can last form 7-11 seconds, the second energy system, the anaerobic system kicks in when you are lifting weights or doing metabolic conditioning, past the 7-11 second mark, and your heart rate is elevated. This means you body is drawing the majority of its energy from blood sugar, and possibly catabolizing some muscle mass for fuel. The aerobic system is the system you use for a moderate run, with your heart rate fairly low. You typically metabolize more body fat, along with oxygen to fuel this energy system. Recent studies show that higher heart rate cardio and metabolic conditioning are more effective at burning fat and increasing your fitness level that long duration steady state (strictly aerobic) cardio.

Each of us has a different target heart rate based on our age, fitness level and personal physiology. If you are on a beta blocker, the entire equation changes, because you literally cannot elevate your heart rate, no matter how hard you are working - this is dangerous - and requires that you keep your level of exertion under control.

Here is a simple heart rate article and calculator:

exercise.about.com/cs/fitnesstools/l/bl_THR.htm

While I know my target heart rate, and I use a heart rate monitor sometimes, I also know what my rate of perceived exertion is (RPE):

exercise.about.com/cs/fitnesstools/l/blperceivedexer.htm

While HR monitoring is more scientific, and RPE is more subjective, I think they both are valuable tools in determining how hard to work. I typically will spend no more than 28 minutes total per workout at a RPE of 7-9 - this 28 minutes "on" is not continuous, there are breaks, I am referring to total number of minutes "on" per workout, and a workout may be 45-60 minutes in duration - this is because my sport revolves around 5-6 minute bouts of intensity. During that RPE of 7-9, my HR might be 180-190bpm. These numbers might be too high for the general population, but they can be scaled accordingly.

The easiest way to translate the science is to take your pulse when you wake up, and plug that number into the calculation chart. When you workout, choose the intensity you desire, based on your goals, and make sure your heart rate matches the proper percentage for those goals. If you are experiencing incongruities, factor in your RPE, and adjust your intensity accordingly.

Flexibility

It has been a long time coming, but I finally got my very own copy of "Supertraining, Sixth Edition, Expanded Version" (Yuri Verkhoshansky (Author), Mel Siff (Author).

Lately I have made a practice of looking at where physical training and the way the physical body works, parallels mental and emotional qualities. I have immense respect for Mel Siff and his outstanding contributions to athletic performance and physical training. On a very real level, I am reading his material to enhance my own knowledge as a physical trainer and coach. I had fun looking at this section on "Specificity of Flexibility" (written for physical application) in terms of mental and emotional application as well:

"Flexibility is a measure of the maximum range of movement of which a joint is capable. It is most commonly measured in the physical education setting by means of the seated reach-and- touch the toes test, but this measure is of little value since each joint is capable of moving in several different directions and planes. Moreover, a high degree of flexibility in one joint does not necessarily imply comparable flexibility elsewhere. Flexibility is joint specific, pattern specific and specific with respect to the type of loading. There are several different types of flexibility, including static active, static passive, ballistic and active flexibility, each of which is developed by different types of training (see 3.5.8). Training programmes must be carefully designed to maintain or enhance the specific type of flexibility required by every joint of an athlete participating in a given sport. (p 31)"

As I read this section, I thought about my own life (and joints) and was struck by the ability that I have to choose where I would like to experience more flexibility, and how I would like that flexibility to manifest. Do I want to be still and more open minded, or do I want to be able to make more creative decisions while in action, or both? How might I train my mind for this? How might I "load" my thinking so that I have access to more range of thought in any given area? How do I go about training my emotional responses to read situations more broadly? I certainly don't want to sit on the couch and believe that I have a relaxed constitution but then lose my cool in a traffic jam or grocery store line. I want to build flexibility into more aspects of my life.

The ability to strategically build desired flexibility is of interest to me. I think we all have room to grow, and the ability to reach beyond what we think we know, as well as our programmed responses.

Finding What Works

I was recently gifted with a book titled, "Wide Open, On Living with Passion and Purpose" by Dawna Markova, Ph.D., (www.Dawnamarkova.com). She is an expert in thinking patterns.

This is from p.83:

The Art of the Possible

"Milton Erikson, M.D., beloved clinical hypnotherapist, used to tell his students that the best way to work with people having a problem is to find their historical pattern of success and help them connect to it when they're having difficulty. When we're stuck, you can bet we have been pointing out to ourselves what's wrong and thinking of ways to fix it instead of building on what is working. The simplest indicator of the ineffectiveness of this is noticing your energy level. Focus on what hasn't worked for you today and your energy will flatten or sink. Focus on the best of what you did today, and your vitality level will go up. I don't know about you, but if I were empress of the world and wanted people to find and live according to their purpose, I'd give them good feelings, and when they were off course, I'd give them a sense of emptiness and numbness."



As I move into a new decade of physical training and coaching, I desire to engage with this type of progress. All the resolutions and "I shoulds" can become so exhausting if they are not in line with what is truly right for us. I want to replace the punitive talk about "laziness" or "overeating" with empowering talk about feeling energized, healthy and well nourished. That is how lasting progress is made.

Holiday Strategies 101

December can be a crazy month! In my physical coaching work, my clients come in year after year a bit out of whack this season. Its a little bit amusing for me to observe their goals playing bumper cars in their heads, as they try to figure out how they are going to handle their holiday food consumption, social and travel schedules, while they will most likely be off their regular exercise schedule. It is less amusing to witness people getting too serious, overwhelmed and trying to fight the flow of what is.

In my experience, the best way to move through this time of year is to let go of your expectations about how everything is going to be, while practicing moderation. I wisely enjoy the food and social events, and I lift heavier weights, in order to convert the extra calories into muscle that will help me with the physical demands of the coming year. If I am eating rich food that is not part of my regular habit, I take the time to savor it, thereby eating less. If my schedule is crazy, I do a couple of short workouts throughout the day in 15-20 minute bursts. I don't have to be in the gym for any of this, since body weight work is always available. If I am with family or friends, a heavy meal may be followed by a brisk walk.

I make a point of observing when my mind is in an obsessive, driven state of needing exercise to make up for a change in nutrition or schedule. If I can catch myself, these are the times I choose not to workout. I smirk at myself and take a break. In the moments of addictive drive, my practice is that of energy conservation and rest. I refuse to be fear-driven when I engage in my physical practice. Most of us could use some rest after a long and demanding year.

Decisive physical goals are best kept for January implementation. Keeping some gas in the tank is a very wise strategy for December. As a professional, my advice is to do what you can, keep it emotionally light, and enjoy the change from routine. You might gain a little weight. It is ok for 3 weeks. Its not the end of the world. For those of us who exercise consistently year round, taking this time to enjoy friends and family is an expression of appreciation for the healthy life we have created.

While you are waiting in lines, sitting in planes or cooking for your family, explore what you want to achieve physically in 2010. As soon as the first of the year rolls around, go for it!
For now, enjoy today.

Focus Shifting

One meditation practice I have been exploring this year is a body based system of sitting with what is. For me, slowing down enough to be in the present moment is very important. This meditation style encourages looking closely a circumstance, then pulling back to a more diffused focus, zooming in, pulling back, breathing through the entire process.

In the exercise world we sometimes become so goal driven that we forget to look at the bigger picture. Or, we dread some part of our workout to the point that we expend a tremendous amount of energy avoiding it, when we could have engaged with the parts of the workout we like. What's more, pinpoint focus for too long distorts our vision and becomes counterproductive.

I have found that being present for aspects of my own physical practice that I don't like, (ie., the learning process for complex form work, or high heart rate training sandwiched between client sessions) shortens the duration of the discomfort, and allows me to move into a state of enjoyment or flow much faster. Further, just a moment or ten of full presence prevents me from tunnel visioning myself into a cage; the cage of only doing what the tunnel vision allows for, which inevitably will render me out of balance and weak.

I make a daily practice of looking at what I want to achieve, then I look at how that piece fits into the big picture of my exercise program or of my life, depending on the context. Thus far, this practice is helping me move through the tough stuff with blinders off, knowing that the hard moments will pass, and if handled properly, will transform into strength, in every sense of the word.

How might this practice work for you?

Competition, Confusion, and Learning

Fighting is sometimes an excellent metaphor for what we go through in life. Fight competition dynamics can be eerily close to life dynamics.

At one point I was going through some difficulty with the idea of competing in a sport in which my intention was to inflict harm on my opponent. One of my mentors engaged me in a conversation about the nature of a sport fight - a sport fight is one that is held within an athletic context, with a referee present to protect the fighters' safety.

Essentially, a sport fight places the participants in a state of physical and mental confusion - there are too many variables, too many unknowns about how the opponent will move, behave, and what surprises they will present.

The word confusion is made up of two parts:
con- the greek / latin prefix / suffix meaning "with"
fusion- a merging of diverse, distinct, or separate elements into a unified whole.

When two fighters agree to engage in combat, they compete.
Background and relevant definition of compete:
Etymology: Late Latin competere to seek together, from Latin, to come together, agree, be suitable, from com- + petere to go to, seek...: to strive consciously or unconsciously for an objective...

Essentially, both competitors seek to learn from the fight. They want to learn a lesson that they can only learn from an opponent who is completely willing to do them harm. The lesson is to be learned in an athletic context, with a referee, so that the fighters will gain knowledge that will keep them safe in other life situations. ie., not entering risky public environments after having learned that they need to get better at escapes or blocking punches. The fighters agree to enter a state of confusion with each other, in order to gain knowledge from the other, and thereby come away with a deeper understanding of themselves.

Thorough self preparation for a sport fight may be regarded as honoring one's opponent. Showing up with the right preparation sets the foundation for the learning that is to be done. In order for positive learning to happen, both parties must commit to the preparation process. Rather than preparing from fear, anger or insecurity, it is important to prepare from a place of respect for the competition that is to occur, for the learning that is sought.

Whatever it is we are involved in, life will sometimes take us into states of confusion. While we might not have a referee present, or an honorable adversary, we can check back in with our own logic and rational mind when we feel spun off our center. We will meet opponents. Our adversaries may be disturbed beings, they may be logistical problems, public transit nightmares or miscommunications. Whatever the challenge, more growth and forward movement will come from seeking to learn from the experience and honoring our own preparation.

www.merriam-webster.com, www.awrsd.org/oak/Library/greek_and_latin_root_words.htm

Inner Work

Learning how to be in our bodies is the work of a lifetime. As smart as we are, many of us did not receive the instruction manual on how to dwell inside our own skin. It can be so difficult to learn to be comfortable with our own embodiment, aware of our sensitive physicality, respectful of our bodies' constant work to provide us with a healthy cellular home. Even if we are in a state of ill health, or something is not functioning properly, somehow (perhaps with outside help) our bodies have made it possible for us to be here now.

As a physical trainer, I hear so much about what clients want to change about their bodies, about the relationship between what the person wants versus what their body is doing. It is my job to help people achieve healthy physical change. My experience is showing me that powerful, positive change in physical experience comes through making friends with your own physical body, exactly as it is, right now. If you slow down and begin a relationship with your body, you will develop an amazing, comforting, confidence enhancing friendship with yourself.

Initiating a relationship with the physical self can be one of the most intense moments of inner-personal honesty. This is not easy! There are amazing moments and realizations to be had, and wounds to heal, and over time, the connection becomes more comfortable. You begin to grow into your skin, and you might be surprised at how your body returns the favor.