Yesterday, you got the skinny (no pun intended, well maybe a really bad one) on the Support aspect of our tri-system SPR™
Ready for the Push side of SPR™?
· Power: Get in there, just do it, calmly burst into
· Pace: Gather breath, gather pace
· Pick-up: Push yourself toward the end of the workout by picking up speed and intensity briefly
Many might dread the second aspect of SPR™ because when thinking about pushing anything, the first picture to people’s minds is: “I will have to exert all this force for a very long time!” The task becomes daunting and feels impossible. What is missing is physiological understanding of the body and how it builds. The body responds highly to variation in workouts.
Anything extended, regardless of the force often does the opposite of what one desires. Over time doing the same thing at the same pace could cause you to either not see any results for all that effort you put in or even worse: Working out could set you up to gain weight if there is no variation in your routine particularly at low intensities.
Okay, push—let me show you an authentic look at what is deeply embedded in the P aspect of SPR™: (P1) Power – burst force (intensity) + (P2) Pace – (gathering awareness; ease into It; rest) + (P3) Pick-up (burst with the aim of shortly moving into slowing down or ceasing versus moving into pacing) = Variation, periodization. One is not pushing the whole time.
What is beneficial about SPR™ is that there is no time associated with it! One’s effectiveness comes about because embedded is an overall quality approach to pacing and variation. When one runs, there is activity prior and following that enables that runner to do so. SPR™ simply helps you remember there is system—beautiful symphony—to what we do. Example: If one wants to run, run a business, run an errand, run a carpet, there are things one has to do to prep (Support), move into the task (Push) and replenish energies (Recover):
· Run: (S) Drink water, stretch (P) Run ( R) Walk, stretch
· Business: (S) Blueprints (P) in Operation (R) Recovering expenditures
· Errands: (S) To-do List (P) Completing errand ( R) Relaxing at home
Someone once beautifully told me as I was making preparations for my new roommate: “Painting is mostly prep”. This is another highlight regarding the wonderful reflective experience of thinking in SPR™ for pretty much all of what we do. We look and see someone painting and think there’s nothing to it. There is system to pretty much everything. Things do not just show up. What a delightful concert of efforts!
Look at the process for cleaning carpet. It includes running your fingers through it at one point. Cool real estate article on breaking our largest and most daunting tasks to its elements, addressing pieces at a time.
How To Run An Carpet Cleaning Business Using A Tiny Amount Money Today by Real Estate Blog
Back to the Push side.
Interesting fact: It turns out that low intensity aerobic exercise is bad for your heart and lungs—by bad I mean causing them to shrink!
PACE® stands for: Progressively Accelerating Cardiopulmonary Exertion. (www.alsearsmd.tuv)
“By increasing the intensity and varying the duration of each interval according to the PACE program, your heart and lungs get the right challenge they need to transform and stay fit and strong well into old age.” (www.alsearsmd.tuv)
This is in part backed up by the seminal research study the Havard Health Professionals Study done a few years back (2002), which finds that men who participated in high intensity exercises such as training with weights, walking briskly and/or running significantly reduced their risk of coronary heart disease (CHD) as compared t men who did not do those FORMS of exercise—not men who did not exercise. (*The results appear in the October 23, 2002 issue of the Journal of the American Medical Association.)
This is huge and more fuel for the Push in SPR™ fire. We need to place intensity-based exercises or methods of exercising (coupled with short rest/recovery periods) somewhere in our workout routines.
Frank Hu, an associate professor of nutrition and epidemiology at the Harvard School of Public Health, who co-authored the study with Mihaela Tanasescu, a former graduate student at HSPH, said of the findings:
"What's new here is that we can see which exercises and intensity levels have the greatest benefit to reducing the risk of heart disease. Weight training had been thought to be beneficial but we now can see for certain that is. The best way for men to reduce the risk of CHD is to increase the amount they exercise, increase the intensity level of the exercise and add weight training to their exercise program."
The most optimal workout is one that has variation built in at high levels of intensity coupled with “rest” periods—for example, using the “random” or “hill” feature on a treadmill while also at 5 – 7 minute intervals increasing the speed or resistance level one notch. The “random” and “hill” features insert varying speeds and/or resistance leves into the workout, which allow one to recover at a brief lower speed or resistance level while revving up into higher speeds or resistance levels.
Lifting weights, again, has had the poor misconception that it is all push and nothing but the push. This is not true. What is genius and so instantaneously effective about weight lifting is that resting is done on this ratio—15: 30 or 30: 1—15 reps and rest for 30 seconds or 30 reps and rest for 1 minute.
That is for intense workouts—meaning you are trying to pack in a complete workout while being cut for time. We all know those guys at the gym whose rest periods consist of staring blankly or talking to their neighbor with wild hands. Well, this is okay, so long as in 90 seconds or 2 minutes you return back to your set.
We see muscle men and womyn pumping iron on television as this quick blitz of an activity. Just go to your local gym and do not even step past the front entrance. What you will see is many people walking around within the free weight area and only few actually pumping iron. Why? They are not just walking around in narcissistic splendor looking at their bod at various mirror angles. They are resting—a key part of building quality muscle.
More than anything, you lovely guys and gals, remember that varied intensity is key to seeing results—sneak in a push—and that the ruby’s in the resting.
This Wellness blog is to share the author's trials and triumphs in becoming more present and centering her daily routines around health practices that build from the inside out.
It is her hope to spark dialogue and resource sharing as well as encouragement for those newly embarking on their journey toward healing all over.
(This is a personal blog with resources for educational purposes only.)