Another important principle in exercise is “maximal recoverable volume”. This is the maximal amount of any exercise one can do in a given workout and adequately recover by the next workout (or set).
Why do I say “adequately”? This is where the concept of overload comes into play. Overload, remember, is the principle that in order for a body system to adapt it must be stressed to a level greater than that to which it is accustomed. In general, we need to keep doing a little more—but not too much—every exercise session. Herein is where overloading/underloading, over-reaching, and over-training come into play.
I would argue that most of us are under-training. In other words, we could potentially be doing more—under the right conditions. It is more likely that we are doing less (much less) than our maximal recoverable volume. Unless we are an athlete with an extensive practice schedule on top of training and a stressful private life (e.g., the college student-athlete), we are not doing enough to adequately train, let alone overtrain.
Let’s consider overload within the frame of maximal recoverable volume (MRV) as “adequate” training. Overtraining is where MRV is exceeded beyond (nearly) return. Too much too quickly or in a short span of time is acute overtraining—overdoing or over-reaching, more specifically. Yes, we have all been there; done that. In these cases, a few extra days rest and modifications in programming will be the fix. Real over-training is the ongoing excessive overload from which one cannot recover—chronic over-training. Signs of overtraining include: decreased performance, lethargy, irritability, depression, insomnia, suppressed immune system, loss of motivation, etc. Few of us every really reach this point.
I say “adequately” recover because there are times when we might want to train beyond the ability to completely recover—when we push the load to a point of over-reaching with the intention of following with a period of deload. A deload is a planned period of reduced load (there are countless theories on how to best accomplish this) with the intent of maximizing recovery. Over-reaching is, thus, often used to prompt a state of what might be called “hyper-adaptability”.
If all this is confusing (it can be), don’t let it worry you. The key is to find the training progression that works for you. Over-training, after all, is really more of an issue of poor planning. But, so is under-training. So, what do we do?? How do we make the most of the time we have for training??
We cut out the nonsense and focus on the essentials. What are the essentials? First, these are the things that most effectively (and efficiently—remember “opportunity cost”) affect our goals. The essentials also follow the “K.I.S.S” principle.
It is easy to say “keep it simple”, but fitness is as complex as it is simple. The complexity is wadding through the trends and marketing so rampant in the fitness industry. In its simplicity, we start at the health- and motor skill-related components of physical fitness.
Cardiorespiratory fitness. Years ago, the “Father of Aerobics”, Kenneth Cooper, said “if you are running for more than 30 minutes, you are doing it for more than your health.” So, how much, depends on goals. What we do for aerobic fitness depends our “why”. For example, a marathoner or triathlete will certainly have to train longer and more frequently than one who is interested only in heart health. There is much evidence that short sessions of high-intensity interval training (HIIT) can improve maximal oxygen consumption and other factors related to cardiorespiratory fitness. We can’t confuse our cardiorespiratory goals and our body composition goals, however. Calories burned during aerobic exercise is a consideration for improving body composition rather than cardiorespiratory performance. Indeed, it is better for the endurance athlete to minimize the energy used in competition.
Muscle strength/endurance. I have come to the conclusion that strength/endurance programs begin with the ‘basic 5’. The Basic 5 are the squat, the deadlift, the bench press, overhead presses, and rows. These are the essentials.
What about biceps, triceps, abdominals, etc.? These are not the essentials. Wait, abdominal exercises are “not essential”? Not really. That is, not if we are doing the ‘basic 5’ effectively. The abdominals—the rectus abdominus, transverse abdominus, and the internal/external obliques—are only part of what are considered the “core”. The core includes all of the muscles that support the spine—the low back and mid-thoracic region—and, thus, stabilize the trunk. When we lift weights (like the ‘basic 5’) we use the core to “brace the spine”. (Here is a good read: https://renaissanceperiodization.com/core-bracing/.) So, if we are lifting weights using exercises that require core bracing, we are thus strengthening the core.
“Excessive” core training is of no real benefit until the body composition is sufficiently low—e.g., with bodybuilders. In other terms, as long as there is fat there is no real concerns about abdominal muscle “definition”. So, spending more than a few minutes on abdominal exercise is not the best use of time. The top priority is first body composition.
Now some can certainly benefit from “core training”. This would include, of course, beginning exercisers with a weak core. It also includes athletes. For the athlete, dynamic core training exercise is ideal—multi-directional movements that involve acceleration and deceleration of the core muscles can improve agility, balance, etc. Sit-up and crunches, etc. are, for most sports, non-athletic. Overall, though, it need not take a predominate place in our exercise session.
Flexibility. Stretching is important. The time we spend, however, should be driven by opportunity cost. It should not be ignored (like I often ignore my stretching exercises), but is, likewise, need not take an excessive amount of time. Focus on your limitations. For most, 5-10 minutes at the end of the training session (or a brief period of warm-up) is sufficient.
Body Composition. We know that body composition depends on how much fat we have relative to our lean tissue. Our approach to improving body composition depends on our specific goals. Are we interested only in losing fat? Are we mostly interested in increasing muscle mass? Or are we interested in having a competitive physique? Whatever the goals, it all comes down to the management of our diet and exercise. The best approach is the K.I.S.S. principle, of course. Small consistent changes have big effects. The key here is consistency. Consistency and individuality. (More of this to come.)
Fitness need not be overwhelming. Keep it simple and keep it practical. Keep it specific and effective.
Be your best today; be better tomorrow.
Carpe momento!