Workout Vs. Training

Recently, in one of my bootcamp classes, a question came up regarding the plataeu effect, and why we couldn't just do more and more every day without topping out. I wrote an e-mail newsletter to the participants explaining the difference between training response and an adaptation. It was basic and contained the usual suspects; responses include increased heart rate, ventilation, doms, acute hormonal response, increased systolic blood pressure, etc.. Adaptations included increased lean muscle mass, decreased resting heart rate, increased resting metabolic rate, increased cardiac output, decreased blood pressure, etc.

The point I made to the bootcampers was that adaptations only occur during recovery. Without proper nutrition and recovery time, adaptations will not happen. Period.

So how does this relate to your training program? Well first off, do you have a training program? Or do you just go to the gym to get a "workout". If you are going just for the workout, you are in other words just looking for the response. You feel good when you've finished an exhausting workout, or you've ripped apart your muscle tissue so much you can barely move the next day. You feel like you accomplished something.

But did you?

How many times have you worked out like this only to never see the changes you truly want? I see this with athletes, adults and everything inbetween all the time. People plateau and they just keep going and pushing through, hoping things will change.

So what's the solution?

The key is to have a long range program in mind. Figure out your goals, where you'd like to be. Then find someone to help you map out how you are going to get it done. If you wanted to drive across country you wouldn't just wake up and start driving like a banshee down the road in any random direction would you?

So don't do this with your training!

Your plan should include scheduled low volume weeks to allow recovery. These recovery periods will help you get more work done in the higher intensity workouts while avoiding the plateau effect.

http://www.youtube.com/watch?v=vnAg4SGGHjA
Is there really a need to push yourself to the point of wanting to puke in a workout? It's amazing how many people think that's ok to do consistently.

Ask yourself that simple question: Are you working out (looking for a "quick hit"), or training (looking to make changes)?