The key to maximizing your productivity within your workouts is to be hitting the exact duration and intensity levels necessary to address your identified weaknesses. Each workout’s elements (duration and intensity) are created to stress the body in a manner that creates a stimulation at the hormonal (aka human growth hormone), the aerobic (larger oxygen uptake) and muscular level (development of new muscle) resulting in faster speed and enhanced endurance in a shorter period of time.
Please keep in mind that if you push beyond the necessary duration and/or intensity levels, you are pushing the body into a zone that can become counterproductive and negatively affect your speed and endurance – this fine line is the difference between being fit & razor sharp or being over trained, fatigued, sick and/or injuried.
Also, by keeping a close eye on your resting heart rate and your body weight in the morning (utilize the Body Analysis spreadsheet – email me), you have two of the key indicators to evaluate how your body is adapting to stress of training on a daily basis. By keeping detailed logs of your food & body analysis information, you are able to adjust your training & eating habits to turn the body from a catabolic (tear down mode) to an anabolic mode (growth and improvement). It cannot be emphasized enough the impact your eating and sleeping habits have to your health, wellness and ultimately your performance results.
Finally, if logistically possible, please set up an appointment with your physician and have your blood drawn (request a full panel) so that your physician can review the health of your blood chemistry. By reviewing your blood panel every 12 weeks, we can evaluate the effectiveness of your training, eating and sleeping patterns. If any of these three variables become out of balance, you run the risk of becoming over-trained and the associated side effects: fatigue, decreased speed & endurance, irritability, depression, etc.
If you have any questions, please don’t hesitate to email me! Remember, Work Smart, Not Hard!
Yours in sport & health,
-Coach Robb, Coaches and Staff