This is a condensed version of my research into mastering movement, health and life.
This was also posted on the members only LatsOn Training Facebook group.
*3 Cheers and a free 1:1 session for anyone who can tell me from what source I got all this glorious knowledge!*
“Your body’s ability to meet or exceed performance in a particular activity”
- Every time you “bounce back” and feel great after a workout = you have established a new ‘ceiling’ of performance capabilities!
- 50% rise in Protein synthesis (indicates recovery) 4 hours post work out –> Peaking 24hrs later @ 109% increase in protein synthesis -> Process complete @ 36hrs.
a beneficial Biological reaction to the exposure of low level doses of a toxic or lethal agent. The response to these ‘agents’ is a type of ‘growth’ which allows (whatever it is undergoing hormesis) to build up a resistance to whatever the agent was.
As it applies to training:
– This is the process of working out, recovering and finding the same work out easier than before.
Type of Recovery
– Neural fatigue – complete recovery @ 48hrs
– Neuromuscular Junctions – full recovery @ 4DAYS
> Blood & Capillaries
– Recovers in time with muscles @ 36hrs
– New blood and capillary growth, especially during “Tapering” phase after Strength block of training
– If sick or short of breath often – your blood may be under recovered!
– High intensity interval training increase a large number of metabolic processes (all of them)list pg.154
– Remodeling constantly, based on applied stimulus.
- An accumulation of stress which results in decreased erformance
- No necessary symptoms
- Days to weeks to fully recover
- Long term performance decline
- Symptoms included
- Weeks to months to fully recover
= The 3 Stages of Adrenal Fatigue
*note the bell curve in stage 2 – it is therefore hard to determine if one is beginning stage 2 or ending it/going into stage 3: Exhaustion.
ARE YOU RECOVERED?
Resting Heart Rate
- Daily inputs needed for this test
- If an INCREASE in 5% or more = initial stages of adrenal fatigue
- If a DECREASE in 5% or more = too much aerobic volume
- A quick drop in BM, even if 2%, will cause cognitive and physical issues
- NEED 7-9hrs – under recovery if not…
- Either a marked increase or decrease
- Delayed onset of muscle soreness – usually begins 24hrs and ends 48hrs post work out.
- If sore after 72hrs = too much volume
- Determine if (a) low motivation or (b) under recovery =
Do a warm up; still tired? Then you could probably use some R N’R
HEART RATE VARIABILITY (HRV)
- Indicator or how ‘fit’ you are / how well recovered you are
- BASICALLY, HVR = every time you move your heart rate SHOULD alter ever so slightly to reflect what the current physical demands require.
HIGH HRV = Good
LOW HRV = related to early mortality
- If levels are high and fluctuating for over 2 days = initial stages of over training
- If constantly low = too much aerobic volume
ADRENAL FATIGUE CHECKS
> Low Blood Pressure
– Adrenal hormones are used to regulate BP
CHECK: if you constantly get dizzy when you stand up
> Pupil reaction to light
– low sodium occurs when you fatigue – therefore your muscles will be slow to respond to stimuli
CHECK: lazy, slow or no pupil dilation reaction to light
– Fluctuations of 2 or 3 degrees F, or constantly low = need thyroid support
– Fluctuations + average Temp of 98.6 = need adrenal support
2 FASTING Protocols
> Overnight Fasted Workouts – 13-15hrs for 3 weeks
> Low calorie Non-Training days
- Controls how much cortisol is released during a workout by effectively putting the brakes on the Sympathetic Nervous System.
- Very important to ‘prime’ your parasympathetic system via breathing prior to your workout
(From the field of Neurocardiology): refers to maintaining a balance between the parasympathetic and sympathetic nervous systems; which facilitates cognitive and physical performance.
- The heart sends more signals to the brain than does the brain send signals to the heart
3 Steps 2 Coherence
- Focus on your heart
- Breathe into your heart
- Feel your heart (and activate a positive feeling)
- The main anabolic state the body uses to:
- Repair muscular/body tissue
- Clean waste out of the Brain
- Poor Heat/cold regulation
- Decreased immune function
- Increase cortisol and inflammation
- Lose control of blood sugar balance and appetite
ELECTROLYTE IMBALANCE can cause sleeplessness
- 2-3 teaspoons of pink Himalia salt in water
- Intense Exercise can regulate circadian rhythms (good for getting over Jet Lag)
BEST TIMES TO TRAIN
- Aerobic in the AM
- Hard Training in the PM
– Reconnect to the natural Frequency of the Earth @ 7.38hz