Is 20 Minutes Really Long Enough?
Learn how a little-known principle in exercise determines whether you get the fitness results you are looking for, or you just spend some time moving weights up and down at the gym. Find out why the dose-response to exercise is what you should really be paying attention to, and how it can guide you to easier fitness gains in a shorter amount of time.
- More exercise is not necessarily better. The dose-response relationship applies not only to medication and stressors but also to exercise.
- It describes the magnitude of the response the body has in response to a stressor, in this case exercise and the response is the result that we are looking for.
- Your body is what produces the results and adaptations that you want, not the exercise. If the stress is of sufficient intensity or quality, you will get the response that you want. Just going through the motions of exercise won’t necessarily produce an adaptive response in the body.
- You also need to give the body enough time and resources to produce the response you are looking for. Exercising too often is actually preventing your body from adapting and growing. This is how athletes experience overtraining.
- The adaptations occur after the exercise session is complete, and only if the stimulus is of a high enough intensity and quality.
- Exercise is a means to an end, not an end in itself. Just putting in time exercising isn’t necessarily a good thing. A lot of what passes for exercise is just enjoyable activity, and it won’t trigger adaptations or reverse the effects of aging.
- Exercise impacts every system of the body. For every single exercise session, you should be able to measure the improvements in fitness level. This is a key component of the program at the Exercise Coach.
- When you don’t see improvements between sessions, it means one of two things. Either you need to increase the intensity of the exercise, or increase the amount of rest and recovery between sessions.
- Your dose-response is very individualized. The amount of stimulus you need to generate an adaptation will vary. At the Exercise Coach, client’s individual abilities are measured and programs are designed to be just the right fit for them.
- At the end of the day, the right intensity for one is different from the right intensity for another.
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