Here's to the dog days of summer and a collection of thoughts and ramblings from the last month.
THE ADDITIVE vs CONSTRAINED MODEL OF METABOLISM
Most people still view metabolism as a calories in energy out proposition. This traditional model (Additive Model) suggests that the more physically active you are, the more calories you will burn.
NEW research (The Constrained Model) has actually shown that your body can not just infinitely keep increasing how much energy your body can produce in a day. Just because you increase the demand for energy (more exercise) doesn't mean that your body can match that with energy production in a linear manner.
Instead, the body will take energy away from other areas that are more pliable-such as recovery and adaptation. If your physical activity exceeds a certain threshold, you can not necessarily produce more energy. It will just take energy away from the areas, like building muscles and rebuilding immune system which can lead to energy deficits in these areas.
Life is not possible with a constant supply of energy generated by metabolism.
Training and activity are the most energy intensive, but mental stress, resting metabolic rate and recovery ALL demand a lot of energy as well. I see this more in intermediate athletic training (moderately active) working towards advanced (highly active) levels.
Daily HRV is a great indicator of how constrained the process can be. If you increase your output (training load) but your HRV is trending flat or likely downward you are failing to adapt to this increase in activity and likely placing yourself in a position for illness or injury.
IS MY FITNESS PAL (MFP) AN EATING DISORDER?
A 'friend' of mine on social media recently snapped a screen shot of MFP. The shot revealed a string of some six months of daily measures. THAT WAS SEVEN DAYS PER WEEK.
I applaud the commitment piece but in my view this is a new breed of eating disorder.
The learning is well cemented at this point. Running a diet log 2-4 times for 14 days at most will bring one back into the sweet spot of eating.
I have heard confessions from athletes who saved up their MFP calories so they could binge on ice cream, cookies and alcohol. This my friends is clearly a disorder.
I am a fan of MFP and I use it with clients but only for short windows of time to learn, not as a daily grind that promotes obsessive compulsive athletes.
SINGLE LEG TRAINING
If you are not lunging, doing split squats or some method of single leg training at least weekly you are building imbalances.
OLD DUDE TEMPLATE
A few older gents (50 plus years) have ask my opinion of a weekly conditioning template. General recommendations are just that a recommendation. With that being said I might suggest:
Monday: Stimulation ( 45-60 minutes 70% of the minutes are less than 70%)
Tuesday: Recovery ( 30-45 minutes <70% intensity)
Sunday: Development (Longer efforts 60 minutes + 70% of the minutes are less than 70%)
Training to the point of fatigue or failure for this demographic is a no-no. If you break, get injured or sick you can not train. You become better with consistency.
If you are planning for an event your need that developmental day in an environment that replicates your event environment.