Previously we discussed ASAR (Appropriate Stress Adequate Recovery) as key to success with exercise. These principles remain the same but a new distinction I have made over the last couple of years relates to Bioenergetics. I now view this balance of stress and recovery through the lens of Bioenergetics. If we view ourselves as a human battery, you will see that we need to be charged and hold that charge in order to have Life Force or ‘Energy for Life”. For many people this mechanism is working less than optimal. If this is the case, we can take a look at two potential major issues an individual will have optimizing their training. 1. They may not have enough charge or energy to put into training. In other words, they do not have the capacity to create the necessary “agency” or appropriate stress that is needed to create the stimulus to set in motion positive adaptation. 2. Even if they have enough charge or energy to create the stimulus or appropriate stress, they may not have enough left to fully recover and adapt positively from their effort. These are issues we are excited about helping people correct through the Bioenergetics Checklist, yoga and meditation, and the Metabolic Reboot. Below is an email I wrote several years ago that corresponds with this very subject.The principles remain the same but we now have some new strategies to work with these principles in order to help you “Charge Your Battery” and “Close the Gap”.A common question I am often asked is how often or how much should I train. The simple answer is based on Hans Seyle’s General Adaptation Syndrome or GAS. In terms of physical training the the interpretation of the GAS states that we will adapt in a positive way to exercise (stress) if there is adequate recovery from that stress but if stress is constantly applied and recovery not allowed that the system will breakdown. The following article is from Precision Nutrition and does and excellent job explaining this concept and how stress is not only physical but mental as well. I hope this helps in making a decision about the proper amount of training needed to reach your goals. I’m Not An Olympian — So Why Should I Care?You might be thinking: Well, I don’t have to worry about recovery!I’m older. Supplements are for younguns.I’m younger. I’m immortal!I’m an average Joe. How much could it matter?I’m a superhero. (OK, fair enough, if you’re Wolverine, you don’t need to worry about recovery. Everyone else has to.)I just like to stay in shape.I’m not training like an Olympic athlete!Think again. All of us (all right, except Wolverine, who may be excused from class today) need to care about recovery. But not all recovery — or, for that matter, all stress — is created equal.The Allostatic LoadGrab a piece of paper and write down all the things in your average day that could possibly be a stress on your body, mind, and emotions.  We’d guess your list probably looks something like this:Boss yelled at meRushing around to meetingsWorrying about moneyCommutingCrummy weatherKid woke me up earlyGirlfriend/boyfriend snarked at me this morningI think I might’ve eaten some bad shrimp saladIf you’re like most people, you’re a camel carrying a big load of straw with these combined life stresses. Now imagine what could happen if you start piling on more straw with physical stress from your workouts and running an energy deficit. Eventually… snap.The pile of straw — the cumulative total of all the stuff in your life that causes physical, mental, and/or emotional stress — is known as the allostatic load.Good Stress, Bad StressSome stress is good stress. Good stress pushes you out of your comfort zone, but in a good way. Good stress helps you learn, grow, and get stronger.For example, riding a roller coaster is fun and exciting. It lasts a short time, and you feel exhilarated afterwards. (That is, if you like roller coasters.) Exercise can be another form of good stress. You feel a little uncomfortable but then you feel good, and after an hour or so, you’re done.Good stress:is short-livedis infrequentis over quickly (in a matter of minutes or hours)can be part of a positive life experiencehelps build you up — it leaves you better than you were beforeBut let’s say you ride that roller coaster constantly, or lift weights 4 hours a day, every day. Now it doesn’t seem so fun, does it?Bad stress:lasts a long timeis chronicis ongoingis negative, depressing, and demoralizingbreaks you down — it leaves you worse off than you were beforeOne key feature that distinguishes good from bad stress is how well the stressor matches your ability to recover from it.The Stress “Sweet Spot”Each of us has a unique “recovery zone”. Our recovery zone depends on several factors such as:our ageour natural personality type (i.e. are we adventure-seeking adrenaline junkies or calm, sensitive homebodies?)our “stress resilience” — how well we cope with and rebound from stress overallour allostatic load — what else is going on in our lives If the stressor is too low — not enough to cause a reaction — then nothing will happen. You’ll go along the same as before, no better or worse.If the stressor is too high — too strong, and/or lasts too long, outpacing your recovery ability — then you’ll eventually break down.If the stressor is within your recovery zone — neither too much nor too little, and doesn’t last too long — then you’ll recover from it and get better. What doesn’t kill you makes you stronger!Here’s the key: that optimum zone depends on your allostatic load.If your existing pile of straw is already heavy, then it’ll take only a few more straws to break you. So we need to make sure that your workout is good stress, not bad stress. We also need to help your camel spine stay strong and flexible. We do that by propping it up with good nutrition and recovery habits. |