Two Minute Tuesday: Balancing Work and Rest
It's Two Minute Tuesday!
Melissa asks: What are some strategies to find the balance between pushing yourself while taking care of and listening to your body's limitations?
Sometimes, when it comes to reaching our goals, we're an obstacle to ourselves. We get so attached (with good reason) to our goals that we let emotion get in the way of doing what's right for us that day. With this video, we want to give you strategies to find the balance between pushing yourself and your honoring limitations.
The solution for us here at Results Driven is adding objective metrics into your process. Having measurable metrics helps offset emotion associated with subjective measures.
One thing to ask yourself before you start is pain present? If you do, get evaluated by a medical professional. Sometimes, even if you're doing everything right, there might be something underlying that's stopping you from making progress. See a medical professional just to make sure you're healthy and safe for exercise.
Results Driven's Objective Tools:
Measure your Effort:
At Results Driven we use the MyZone heart rate monitor. We like this because it's a reliable tool that gives us consistent measurements. While in use, MyZone has a color coded system that makes it easy to know what heart rate zone you're in.
Each heart rate level has MyZone effort points (MEPs) assigned to it. This allows us to measure the amount of effort you put into each session. We recommend members hit the 110-140 MEPs range for a 50m session if strength is the focus. Stretching to 150 when more of a conditioning focus.
Find a Movement Baseline:
When we're reaching for a goal, and sometimes we work outside of our boundaries. Working outside your work capacity can make fundamental movement worse, which can decrease performance.
Finding a standardized way to measure movement quality can help us know if we're working too hard. For us, we use the Functional Movement Screen. It's important to remember that quantity and intensity should not sacrifice quality. If movement quality is maintaining or improving then we know we're choosing the correct exercises for your body right now.
Tracking your workouts is another way to keep an eye if things are progressing. If you're getting more work done in less time or lifting more weight, then you win! It's as simple as that!
Writing down your workouts also helps you progress because you're not relying on your memory to recall what you did last time you lifted. One our favorite questions to ask members is, "How long have you been lifting that weight?" Most of the time people can't remember. GREAT! Time to increase the weight. It is necessary to increase stimulus while training, either weight, number of reps or intensity. Doing by memory is not a reliable way to do that.
What Subjective Methods Are There?
Rate of perceived exertion:
One scale of 1-5, how intense was your workout? Was it tough? Too tough? Too easy? Write it down and then next time you do that workout, challenge yourself but don't over do it.
How Sore are you after your workouts? Soreness is not a badge of honor. Being consistently sore means you're probably not getting enough rest or over doing it.
Reported sleep quality:
Are you sleeping your regular amount and still feeling tired? Are sleeping poorly? These can be indicators that you're over working. Make a note of the workouts the days that you sleep poorly to determine if there's a correlation.