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26
09
2018

Thurs 27/9 : Real life Fitness

By Scotty 0

It is ok to have a bit of downtime and get away/out of the gym for a few days.

The Truth About Recovery Is That You Never Really Recover

To understand how this works, it helps to know a core truth about all athletic training: We don’t actually get fitter at the gym or on the road or in the pool. What we really do in hard workouts is apply a stimulus that elevates our heart rate, breaks down muscle fibers, causes the adrenal glands to secrete the stress hormones adrenaline and cortisol and generally tells our body that the status quo won’t cut it anymore.

The “getting fitter” part -– the body’s response to that stimulus -– comes afterward. While you eat and rest, the body gets to work repairing tissue damage, strengthening the heart and other muscles, restoring depleted fuel reserves and getting better at transporting oxygen throughout the body, making itself a little more efficient and stronger than before. Then we go out and do it again.

By training carefully and modestly -– stressing the body to stimulate change, and then letting it recover and adapt -– we stack up these little adaptations one on top of the other until, lo and behold, we find ourselves fit enough to run a marathon, lift a heavier weight, or play the best basketball of our adult lives. The problem is that we usually don’t completely recover between workouts. Some of the fatigue stays with us, gradually accumulating during long periods of intense training dedicated to our favorite sport. Even as we get fitter and fitter, the mechanisms of recovery and adaptation begin faltering, putting us at risk for chronic exhaustion, difficulty sleeping and loss of motivation, evidenced in part by declining testosterone levels and increases in creatine kinase and urea.

“Your body has only a certain bank account of adaptive energy,” says Alan Couzens, a cycling and triathlon coach with EnduranceCorner.com, based in Boulder, Colorado. “It will keep responding to training for only a certain period of time before that bank account goes into the red.”

Don’t go crazy (like my image), but enjoy a bit of downtime and recover.

Scotty

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SFS Workout of the Day

Warm Up
2 rounds:
2 lap shed run
1 lap bear crawl
1 lap crab walk
10 OHS broom

Lifting – 8 min EMOM
Find heavy set of 3 for the day (this is not a 3RM)

Skills : 10 mins
DU practice

Cond 1
AMRAP 6 Minutes
40 Bar Facing Burpees
30 Overhead Squats 60/40kg (50/35) {choose load or scale to Front Squat}
Max Dumbbell Box Step Overs in remaining time
Rest 5 mins

Cond 2
4 x 200m ski efforts
1 min rest after each

author: Scotty

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