Exercise Intensity

Hi Gang. Today, I’m wearing my Exercise Scientist hat. It’s beige.

Stop it.

I’ve covered some of this ground before here at me-dot-com but the emails I receive, the questions I’m asked (constantly) and the conversations I have, tell me that this topic is something we should re-visit on a semi-regular basis. It’s relevant for anyone who works out and anyone whose goal it is to transform their body in some way. I’ll do my best to keep the scientific jargon low and the understandability high.

Fact 1: A body will only change when we give it a reason to.

Fact 2: Most people don’t (give their body a reason to change).

Most people who exercise regularly are following a maintenance program. They don’t know it, but they are. That is, they regularly stress (stimulate) their body the same (or a very similar) way, day in, day out. Often, year in, year out. The same exercises. Same machines. Same program. Same sets, reps, resistance, intensity, time, speed, incline, recovery time. Same everything. And eventually they wind up with… the same body. That is: no change. And why doesn’t their body change? Because they haven’t given it a reason to change. Most people continue doing the same thing (stimulating their body the same way) while simultaneously hoping for a different (better) result.

Fact 3: Exercise is a form of stress (good stress) and done the right way, it will stimulate physiological adaptation. That is, a better body.

When we stress our body the right way (based on the outcomes we’re trying to produce), it has no choice but to adapt to that stress. Adaptation meaning physical change (leaner, lighter, stronger, bigger, smaller, etc.). It’s true that far too many of us invest a great deal of precious time and energy into exercise programs that, over the long tem, prove to be relatively unproductive. That is, ineffective. At worst, a waste of time and energy. Take a look at most people in most gyms: Samesville. Some people will exercise forever (seemingly) – with the goal of creating significant physical transformation – only to look (and function) pretty much the same, years down the track.

Bummer.

While there is a range of variables which will have a bearing on the type of results we produce with our training regime (program design, exercise intensity, diet, recovery time, program adherence, exercise technique, attitude), today I want to talk specifically about exercise intensity.

Fact 4: Exercise intensity is relative to the individual.

That is, my hard could be your easy. And someone else’s almost impossible. For example: for me, twenty push-ups might be my upper limit. For you, it could be an easy warm-up. And for someone else, it could be a long-term training goal.

It is my opinion that most people simply don’t train hard enough to create significant physical change. They’re more concerned with being comfortable than being productive. Some people have been going through the motions for years. They inhabit the exercise version of Groundhog Day.

Progressive Overload

Now before you start pigeon-holing me as the hard-core, beefcake – don’t. I am speaking from a scientific viewpoint, not an egotistical or alpha-male one. What I am teaching here is based on research and experience, not testosterone levels or mental toughness. In the world of exercise science, coaches, trainers and exercise physiologists are forever in pursuit of physical adaptation (that is better sporting performance, improved training results and physiological transformation) via a scientific principle called Progressive Overload.

Put simply, progressive overload is all about constantly finding new ways to keep a body adapting via the manipulation of things such as: weight (resistance) moved, running speed, workout duration, rpm’s, incline, running surface, range of movement, recovery time (between efforts), overall training volume, training frequency and lots more.

Mistakenly, many people consider progressive overload to be the exclusive domain of the elite and the highly conditioned. Nothing could be further from the truth. In fact, this is one of the most common barriers to success. My mum (mom) is seventy (she hates me telling people that – sorry Mary – but it is very cool) and she lifts weights four days per week. She always trains progressively. Why? Because her goal is to improve, not to maintain. Can a seventy year-old generate significant physiological adaptation? Yep. Can a seventy year-old woman train her body to have similar strength, aerobic fitness and flexibility to that of a much younger woman? Yep.

In terms of functional and measurable strength, my mother has similar muscular strength and power to that of the average forty-five year-old woman. Why? Because she’s a genetic freak? No, because she stimulates her body the right way, she’s consistent in the gym, she gets uncomfortable regularly and, unlike most people, she maximises her potential. She finds a way, not an excuse. 

We don’t stop playing because we grow old, we grow old because we stop playing.

Thankfully, Mary is still playing.

So, are you giving your body a reason to change or are you simply going through the motions? Are you in the minority or the majority? Is it time for a change? To get a little uncomfortable? To do different? To dial up the intensity? To get out of first gear?

This week, why don’t you take your body for a spin. You’ll be surprised by what it can do.

Note: If you are new to the world of exercise or if you are yet to get under way, please see a doctor to get the all-clear before you start exploring your outer limits!

As always, love your thoughts, feedback and ideas on this topic.

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