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high intensity workout - Coggle Diagram
high intensity workout
Are you hiking your ass off and still feeling slow and winded? Do your lazy friends who hardly ever run blaze ahead of you up hills? If this sounds like your life, you may be tempted to write yourself off as a slow poke or wonder if you're getting old. But consider that maybe all you need is a little more intensity in your workouts. In today's episode I'll show you how a little discomfort in training can actually have big benefits. And no, we're not talking about pushing until you throw up. I promise you, there's a sane way to do this! Ready? Let's dive in.
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Problem
Joe Friel (Fast After 50) - Research suggests that 60 to 70 percent of age related decline is related to our training habits.
Tends to increase with increasing age. Athletes stop their interval and speed workouts. For people with health problems, this makes sense. But many of us would be better served by going hard once in a while.
Doing lots of volume, and not having much to show for it
Comfort and experience - some people have never actually trained with intensity. Worry that they'll do it wrong, or that it can hurt them when it's actually not doing it that hurts them.
Avoiding discomfort - if we can get the same results without pain, we'll take it! Except that we can't.
Going slow is not a bad thing. You learned way back in episode #1 that your first priority as an outdoor athlete is to build your aerobic base, which means just having a lot of time on your feet. You also will be moving slowly during your goal hike if you pace yourself right. However, working on speed will actually make that slow hike more comfortable.
To go fast, we need to train different energy systems than we do to go slow. See my episode on lactate threshold. We also want to work on our VO2 max, which allows us to use more oxygen. This means doing some interval training.
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What shouldn't hurt
Bones, joints, connective tissue, muscles (other than temporary muscle burn during exercise). Example: PF. Don't push through pain. See a PT or sports medicine doctor if pain keeps showing up.
DOMS - normal, especially early on, but not necessary. You can get results without inflaming your muscles. Arguably, you can progress faster, because you will be ready to lift again sooner.
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