Our intention is to cover the concepts that I will discuss in this article with all our clients. However, I have not delivered these concepts in this fashion in a number of years.There are two primary purposes for discussing these preliminary considerations. First, is to educate the client in order to make their exercise experience as safe as possible. Secondly, is to educate the client in order to empower them to optimize the training stimulus, so that, they benefit maximally from each training session.
I was first introduced to the concepts of the “Preliminary Considerations for Exercise” in Ken Hutchins’s book the “SuperSlow Technical Manual.” Working with Ken to become certified as Level 1, Level 2, and Master SuperSlow exercise instructor required a thorough understanding of these concepts.The “Preliminary Considerations for High Intensity Exercise” presented here are a modified version of what I learned from Ken years ago.
1. Define your “WHY” for exercise
We define exercise as work in the form of movement or activity that’s primary purpose is to stimulate a positive physical adaptation within the body. We take a muscle-centric approach to exercise where we view the muscular system as the primary focal point for stimulating the benefits of exercise. Through exercise, we are introducing a stimulus where the body is performing work of a demanding nature, that is in accordance with joint and muscle function, and within the constraints of safety. Although there can be many powerful psychological benefits of exercise, we focus first on the physical adaptation.
We encourage you to consider what is most important about exercise for you. If you can make the connection to your “Why’ for exercise you will create greater agency during your training which will empower you to optimize the training stimulus.
2. Learn Proper Form and Technique
Although we want to bring you to a level of training intensity that will stimulate positive adaptations as soon as possible, it is important to focus on learning proper form and technique before applying maximum intensity. This process can sometimes take up to six weeks.
3. Move with Slow and Controlled Movement
This is an integral component of proper form and technique and is discussed in more detail on our blog.
4. Proper Breathing
An important part of learning proper technique is learning proper breathing. Although easier said than done, the most important thing to remember is to continue to breathe throughout exercise. Avoid holding your breath. Relax your face and keep an open mouth while ventilating freely. Holding your breath can enable you to create greater force for a brief time but when continued for several seconds leads to an increase in blood pressure and dramatically increases your likelihood of incurring an exercise induced headache or EIH.
Also, as part of a proper breathing protocol, avoid chewing gum!
5. Avoid Headaches
If you come to a training session with a headache please inform your coach. If the headache begins to worsen during your session, stop immediately. Again, breathing properly and freely is of critical importance for preventing headaches. If you feel the beginning of an EIH ( A dull, but sharpening pain beginning in the back of the skull and traveling around the eye sockets) stop
IMMEDIATELY!
6. Stabilize Your Head
Proper posture is important for both performance and safety during exercise. A general rule of thumb for a neutral head position is to imagine keeping a fist width distance between your sternum and chin. Once you establish a neutral head position you should maintain it throughout the exercise. Avoid looking around, even to see the position of the weight stack. Also, avoid grabbing at body parts that may be experiencing muscular discomfort.
7. Read Training Articles
We are big believers in that the more you understand about the training we are asking you to do the better you will be at it. Our blog has numerous articles on training which we hope provides clarity to the process.
8. Maintain a cool training environment
There are benefits in exposing the body to both heat and cold. However, in our approach to exercise we want to maintain a cool environment, so that, all of your energy can be put into working and thereby stimulating the muscles of the body versus having to utilize energy for cooling the body.
9. Stay Hydrated
Staying hydrated is an important factor for your overall health and exercise performance. However, you should not need to take excessive water breaks during an exercise session that is occurring in a cool environment and that is of short duration. Be aware that your desire take water breaks is more likely a subconscious desire to slow the pace of workout and therefore diminish the metabolic demands of the training session.
10. Avoid Chewing Gum
As mentioned above, it is difficult and potentially dangerous to chew gum while trying to breathe properly. If you are performing exercise at a high level of intensity with rapid breathing, the likelihood of choking on your gum is dramatically increased.