Comfort Level and Beyond

At 6:30 a.m. this morning another good workout was had by all!  

Today was all about cardiovascular exercises, abs, push ups, triceps as well as a little bit of speed and agility training. We ended the workout with a 5 minute run.  

Since our campers are at different levels of fitness, our instructor team keeps everyone moving in a way that ensures every camper has the opportunity to meet their personal goals.

I'd like to give a shout out to Heather Lynch, our 5:00 a.m. camper.  Just when she thought she couldn't push herself through to the end of our workout, she did! That's discipline, desire and what it takes to see results both psychologically as well as physically.

Her question during cool down was a good one and worth exploring.

Question: "What goes through your mind during the workout when you reach the point of thinking you have nothing left to give?"

After some thought, this is what I came up with. "No Pain, No Gain!" (in good form of course). 

Example: 

During squats or holding an elbow plank, I tell campers to relax into the burn. To me, that means I'm at the place where my mind tells me I can't go any further or do anymore, and I am very aware of the intense level of discomfort my body is experiencing. I'm even in a little pain (good pain, if there's such a thing).  

Now is the time to RELAX, stay focused and push forward! This is not only a physical challenge, but equally if not more, a mental challenge.  Now is the time to mentally search out the targeted area of "intentional" pain then relax everything else.  My legs, shoulders or core may feel like they're on fire, but by continuing to work the intended muscles or level of cardiovascular exertion, results have no choice but to happen!  

Change and discomfort are not easy tasks.  In terms of our fitness level, it should rarely be.  We can decide to make it an easy workout, skip a scheduled workout or not work out at all, but sometimes the toughest choices to make are the ones that matter and make all the difference and unfortunately these choices are not always comfortable.

Here's a guide to ensuring we always move forward and avoid complacency.  

Principles of Conditioning, FITT.  

Frequency, Intensity, Time and Type. These factors affect your workouts, your results and your interest in exercise.  

Frequency - how often you workout.  To continue seeing physical changes, it's recommended to work out 6 times a week for at least 30 minutes in each session.  3 days a week is good, but really only good for maintaining the fitness level currently held.

Intensity - Perceived Level of Exertion.  Intensity will determine results.  

This will be different for each individual. If I want to run at 50% exertion I can hold a conversation easily as I run.  Bump that to 75% and I can still talk, but in short sentences while beginning to breath with some effort.  80% is the place where you can't talk comfortably while running.  This level is the  level of exertion recommended for at least 20 minutes to gain optimal results.  90%-100% is the anaerobic phase.  This is an intense level that can't be sustained for very long.  Suicide sprints would be an example of the anaerobic phase.  You are breathing deeply and quickly and need time to recover before beginning the next round.

Time - how much time you workout.  If you put in 45 minutes, better make it count...if you put in 90 minutes, better not burnout! 

Type - Changing the type or mode of exercise that you do makes a huge difference on muscle mass.  Interval training is important by continuously challenging various muscle groups at different times.

In recap.....There should be a point in your workout that you question whether your body can take anymore discomfort while still displaying proper form and control.  Only you know your breaking point and only you know how much further to push before total muscle fatigue.  Trust yourself to give everything you've got during your workouts.  Expect discomfort and condition your body to welcome it. In turn, results can be expected as well.

Having a great instructor, coach or friend to give motivation in time of self doubt is invaluable.  I may think I'm working at 80% exertion level only to find I push past that when my coach tells me I am capable of giving just a bit more.

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