September 24, 2014
      By Steve Amoroso

      At moveSkill we believe in a planned, purposeful approach to training. We believe that effective training requires appropriately stressing the body and then allowing the body to adapt to that stress. How much stress you apply and how frequently you apply it are important variables. Too much stress over time causes a cascade of negative health effects. However, just the right amount of stress, at the appropriate time and dose, can lead to some favorable adaptations. This is the reason we exercise and live a healthy lifestyle; to improve our body’s ability to handle external stressors, to thrive.

      When considering the body and its relationship with stress, I want you to imagine your body as a bucket. Your body has a limited capacity for stress. Exceed that capacity and your bucket is overflowing. Work, finances, family, relationships, and even too much exercise, all create stress on the system and place more in your bucket. Stress is stress to your body. It doesn’t matter if that stress is from doing a 30 minute workout, working a 12 hour day, a job loss or a break-up. It’s all the same to your body. More stress = more in your bucket.

      If you are constantly stressed, your body never has time to recover and adapt. Just as importantly, if your bucket is already full, your body is less able to handle additional stress that may come up. So what happens next? Well, just ask someone or even look at someone who is constantly stressed. Do they look like they are thriving?

      So what can be done to reduce the level in your stress bucket? It all comes down to making the best possible choices in your training and your lifestyle. A well designed training program is essential, as well as, sound nutritional practices, maintaining proper hormonal balance, optimal exposure to sunlight, and plenty of good sleep. All of these factors can assist in handling the stressors you deal with on a daily basis. Making the right choices will not only improve your body’s ability to handle stress but improve its resilience and capacity to thrive.

      You may have noticed moveSKILL’s 5 days on-2 days off training template. This is an effective way to fit your training into a 5 day work week. 5 on-2 off does however, have some drawbacks. The main drawback is the lack of planned rest days between training days. Starting next week we are changing the template. The best way to make progress in our training program is with a 3 on-1 off, 2 on-1 off approach. This will give your body time to adapt and thrive. It will allow for adequate recovery between our skill, strength and metabolic work. What should you be doing on your rest days? Really anything that will not overly stress your system. Is a hike with friends okay? Absolutely! Is a half marathon followed by a night of binge drinking okay? Most definitely not!

      The rest days can also be for using your fitness. By that I mean, if you enjoy participating in a local soccer league, do that on your rest days. Do you need to strictly follow our training schedule? It depends. If you can handle it and you have training experience, the answer may be yes. If you are a beginner, you should be training 3 days per week. If you fall somewhere in the middle, then you should be training 3-4 days per week. This has to be individualized and work for your body and lifestyle. The important thing here is that you find a good training schedule that works for you.

      Our change is to give you a built in rest day during your week. This will allow you to either recover or apply your fitness. We believe that training no more than 3 consecutive days will allow for a more complete recovery and allow you to apply your fitness outside the gym more consistently and therefore, maintain a healthy balance between training and application.


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