Yes, we’ve modified the classic slogan “go hard, or go home”!
When it comes to high intensity training, it’s smart to do both!
‘Go Hard, Go Home (in one piece)’ is much more appropriate.
It has become commonplace in our box to see members complete back to back high intensity classes, with some members choosing to complete 3 classes in a single day. What is the problem with that, you may ask? Well, very simply, high intensity exercise is intended to be exactly that … high intensity. It can only be sustained for a short period of time. There is a reason that most CrossFit WODS are less than 20 minutes. If any athlete adheres to the guidance and intention of a given workout, then there should be nothing left in the tank at the end of the workout.
What should you expect following a high intensity workout?
* Neuromuscular fatigue
* Glycogen (fuel) depletion
* Electrolyte imbalances
* Muscle fiber damage
* Elevated stress hormone levels
It may be difficult for some people to gauge exactly what high intensity is. In terms of heart rate, upwards of 85% of an athlete’s max heart rate would indicate high intensity, although this isn’t always a reliable indicator during short bursts of activity. A talk test, or ratings of perceived exertion scale may be more appropriate. If you don’t feel like you can say more than a couple of words without pausing for a breath, then you’re working at a high intensity!
Are you reaching the desired intensity?
Try this during your next high intensity workout;
Rate the difficulty of the workout using the ratings of perceived exertion (RPE) scale;
If you peel yourself off the floor, cool down and then go into another high intensity workout it will significantly increase your chance of injury. We previously covered the the importance of recovery and the dangers of overtraining, but this is a further reminder!
This week we have introduced a limit to the number of high intensity classes that our members will have access to in a single day (not including technique/skill based classes). We did this for no other reason, than to protect you from continuing to train in a fatigued state and increasing the likelihood of sustaining an injury. Our #1 objective as owners / coaches of CFL is to make you better than when you walked through the gym doors. If you want to spend additional time in the gym, then use your time wisely and focus on mobility and durability exercises.
Be warned. More is not always better!
See you at the whiteboard!