Working Out and Over-Training:
Science versus Emotion
When most people work out their results are not optimum and often over-train because they:
Improving work outs by analyzing all the factors of success can lead to a transformation of life on many levels: intellectual, physical, emotional, and spiritual. I will give you a glimpse into:
This is about a paradigm change, how you see life and specifically make decisions about health. The results you get in health are due to how you make decisions according to the partially invisible criteria in your head the make you interested in some things and not others. If you are not conscious of how you think then you are more likely to miss something. This article helps map out those blind spots.
Measuring Over-Training
Signs of over-training are:
Injuries: A Whole System Problem
Chronic stress injuries like back or joint pain are often cumulative, not necessarily from an accident or doing one movement the wrong way. Your whole system can be exhausted due to over-training and then the symptom shows up in one spot that is also an area that suffers due to slight misalignment.
Over-training means not enough energy to repair that stress point.
This means too much training stress relative to nutrition and toxic exposures that require more nutrients to detoxify. Toxic exposures include the lights and electronic pollution in the gym. Sunlight is a nutrient, just getting it in the eyes on a sunny day helps. Being outdoors also benefits from the earth’s frequency, the Schumann resonance that helps cells function.
Injuries also appear due to friction from total body misalignment from teeth to toes. Although the pain shows up at one point it is the whole system misaligned by shoes, chairs and even the alignment of the teeth can imbalance posture. You have to align your feet and hips for back and other pain above that.
Understanding a system means seeing how all the parts relate. This means that things are more complex than we usually think. Then the focus must be on the few root causes in the system and not just the many symptoms. Root causes are often separated from symptoms in time and space so inferences are not obvious and having a theory of systems for any particular topic is necessary to know how to investigate lines of causality.
Scientific Method
Most people cannot believe that you can be stronger every single weight workout. They do not know what to measure or how often, or have a correct theory of exercise.
The first principle of physiological adaptation is the rest to stress ratio. The three variables are:
Frequency is how often, how many rest days.
Intensity means lifting a bigger weight or running faster.
Volume: how much time the work out lasts or how many sets in weight lifting.
For example:
Endurance requires increasing volume with longer runs.
Strength training benefits by minimizing volume to put more energy into intensity as its primary stress to trigger adaptation as muscle growth.
Improvement occurs based on pushing beyond your limit to right level and not too far, leaving enough energy in the tank to recover.
Over-training involves working out too long or too often or too intensely—some combination of those.
Adjusting the stress to rest ratios requires measuring your physical adaptation each workout, for example:
Then you adjust the stress to rest ratio based on results: lack of progress usually means reducing the stress to rest ratio. This commonly means deciding to take an extra rest day or doing less in each workout to get better progress that is measurable as improvement each workout ( unless it was a recovery run, for example.)
Taking days off can be the hardest thing to do.
Measuring is a requirement of scientific method of experimentation. People who treat science as a static body of information to be imitated are treating it as a religion with its own mystifying priesthood of experts, academics, and doctors.
Without real science, people may simply imitate use of workouts or supplements backed by scientific studies that are trends, but not necessarily appropriate for you as an individual with changing needs.
Academic science is usually based on studies of a narrow set of factors that seek universal generalization. Applied science in a clinical health practice or self improvement is the reverse: serving the individual or customer by taking into account all the factors of their body and life as a whole system.
The individual or customer orientation is engineering thinking since applied science is used mostly by engineers in six sigma methods, formally known as total quality, the greatest revolution in science you never heard about or put in those terms. Even the practitioners of six sigma don’t know the full implications of how it would restructure an entire corporation or society. That was the point of my PhD dissertation to explain the broader social applications and deeper knowledge methods needed to really understand six sigma. This theory and methods apply to health coaching. Scientific method is universal and applies to nearly everything.
I find it hard for people to fully understand rational training methods because people will not stay out of the gym or measure things as I instruct at first and some get it slowly. I cannot instruct people in Facebook comments because it is too difficult.
Emotional Transformation
Emotional transformation is your focus on rest days along with awareness all the time.
You need something to do on rest days to help you with relaxing.
These methods will create relaxation and bliss. They will also move “energy” that is related to emotions that are negative that you are avoiding. Some will move automatically, some have to be brought to be experienced. Some have to be understood, some only experienced as sensation and allowed to pass without resistance—simpler than you think, although in can be tedious if not scary and excruciating. You can feel like this spontaneously whenever anything comes up.
Being present is a life practice to be done all the time: all the time as a way to listen to yourself and others.
Light yoga can help get loose on a rest day and move energy.
Chi gong can create more physical energy.
Meditation is not just not thinking but also moving chi or prana energy through chakras that you feel as sensation.
Physical therapies that are deeply relaxing start with passively releasing tension to realign the whole body as a systemic root cause.
These are your new high and vehicle of transformation. As you age and have to rest more this is what you will rely on more.
Spirituality and Science
The first step in true spirituality is to say, I DON’T KNOW and open to the unknown of what life has to offer. This is also a first step to scientific inquiry.
Treating spirituality as a dogma that everything is known from a particular point of view and everyone else is wrong is what is meant by religion in the negative sense.
Treating science as a static body of knowledge and authority rather than a method for solving problems is a religion.
The current dominant religion is scientific materialism which is a relatively rare occurrence historically having evolved only in the last 200 years. There is a false sense of objective certainty without internal reflection. There is a kind of skepticism that is too closed minded. Sometimes skeptics are the biggest dupes.
Getting to your “I don’t know” is the beginning of transformation.
Spirituality is also about opening to receive instead of trying too hard. Trying too hard leads to over-training. Sometimes LESS IS MORE: A little effort and a lot more rest to receive the benefits of calculated physical stress with enough rest to recover and grow. With a problem-solving process using metric and theory to analyze root causes to make adjustments for continuous improvement. Practice full recovery training.
- Lack a theory of exercise adaptation.
- Lack ways to measure progress to adjust routines.
- Are addicted to a workout high driven by emotional reasons like avoiding uncomfortable feelings.
Improving work outs by analyzing all the factors of success can lead to a transformation of life on many levels: intellectual, physical, emotional, and spiritual. I will give you a glimpse into:
- A revolution in scientific method that enables you to apply science in your life better.
- Systems theory as the basis for understanding all the variables in working out and health.
- Emotionally satisfying practices as an alternatives to over-training
- Spirituality versus religion as a foundation for science.
This is about a paradigm change, how you see life and specifically make decisions about health. The results you get in health are due to how you make decisions according to the partially invisible criteria in your head the make you interested in some things and not others. If you are not conscious of how you think then you are more likely to miss something. This article helps map out those blind spots.
Measuring Over-Training
Signs of over-training are:
- Injuries
- Fatigue or moods
- Insomnia, the more exhausted you are the less you sleep.
- Fat gain as cortisol and stress increases
- Lack of continuous progress measured with precise indicators for each workout.
- A better result you cannot imagine yet because you have not done it (the opportunity cost in economics.)
Injuries: A Whole System Problem
Chronic stress injuries like back or joint pain are often cumulative, not necessarily from an accident or doing one movement the wrong way. Your whole system can be exhausted due to over-training and then the symptom shows up in one spot that is also an area that suffers due to slight misalignment.
Over-training means not enough energy to repair that stress point.
This means too much training stress relative to nutrition and toxic exposures that require more nutrients to detoxify. Toxic exposures include the lights and electronic pollution in the gym. Sunlight is a nutrient, just getting it in the eyes on a sunny day helps. Being outdoors also benefits from the earth’s frequency, the Schumann resonance that helps cells function.
Injuries also appear due to friction from total body misalignment from teeth to toes. Although the pain shows up at one point it is the whole system misaligned by shoes, chairs and even the alignment of the teeth can imbalance posture. You have to align your feet and hips for back and other pain above that.
Understanding a system means seeing how all the parts relate. This means that things are more complex than we usually think. Then the focus must be on the few root causes in the system and not just the many symptoms. Root causes are often separated from symptoms in time and space so inferences are not obvious and having a theory of systems for any particular topic is necessary to know how to investigate lines of causality.
Scientific Method
Most people cannot believe that you can be stronger every single weight workout. They do not know what to measure or how often, or have a correct theory of exercise.
The first principle of physiological adaptation is the rest to stress ratio. The three variables are:
Frequency is how often, how many rest days.
Intensity means lifting a bigger weight or running faster.
Volume: how much time the work out lasts or how many sets in weight lifting.
For example:
Endurance requires increasing volume with longer runs.
Strength training benefits by minimizing volume to put more energy into intensity as its primary stress to trigger adaptation as muscle growth.
Improvement occurs based on pushing beyond your limit to right level and not too far, leaving enough energy in the tank to recover.
Over-training involves working out too long or too often or too intensely—some combination of those.
Adjusting the stress to rest ratios requires measuring your physical adaptation each workout, for example:
- More weight or reps at same effort level.
- Running same distance and speed more easily or at a lower pulse rate.
Then you adjust the stress to rest ratio based on results: lack of progress usually means reducing the stress to rest ratio. This commonly means deciding to take an extra rest day or doing less in each workout to get better progress that is measurable as improvement each workout ( unless it was a recovery run, for example.)
Taking days off can be the hardest thing to do.
Measuring is a requirement of scientific method of experimentation. People who treat science as a static body of information to be imitated are treating it as a religion with its own mystifying priesthood of experts, academics, and doctors.
Without real science, people may simply imitate use of workouts or supplements backed by scientific studies that are trends, but not necessarily appropriate for you as an individual with changing needs.
Academic science is usually based on studies of a narrow set of factors that seek universal generalization. Applied science in a clinical health practice or self improvement is the reverse: serving the individual or customer by taking into account all the factors of their body and life as a whole system.
The individual or customer orientation is engineering thinking since applied science is used mostly by engineers in six sigma methods, formally known as total quality, the greatest revolution in science you never heard about or put in those terms. Even the practitioners of six sigma don’t know the full implications of how it would restructure an entire corporation or society. That was the point of my PhD dissertation to explain the broader social applications and deeper knowledge methods needed to really understand six sigma. This theory and methods apply to health coaching. Scientific method is universal and applies to nearly everything.
I find it hard for people to fully understand rational training methods because people will not stay out of the gym or measure things as I instruct at first and some get it slowly. I cannot instruct people in Facebook comments because it is too difficult.
Emotional Transformation
Emotional transformation is your focus on rest days along with awareness all the time.
You need something to do on rest days to help you with relaxing.
These methods will create relaxation and bliss. They will also move “energy” that is related to emotions that are negative that you are avoiding. Some will move automatically, some have to be brought to be experienced. Some have to be understood, some only experienced as sensation and allowed to pass without resistance—simpler than you think, although in can be tedious if not scary and excruciating. You can feel like this spontaneously whenever anything comes up.
Being present is a life practice to be done all the time: all the time as a way to listen to yourself and others.
Light yoga can help get loose on a rest day and move energy.
Chi gong can create more physical energy.
Meditation is not just not thinking but also moving chi or prana energy through chakras that you feel as sensation.
Physical therapies that are deeply relaxing start with passively releasing tension to realign the whole body as a systemic root cause.
These are your new high and vehicle of transformation. As you age and have to rest more this is what you will rely on more.
Spirituality and Science
The first step in true spirituality is to say, I DON’T KNOW and open to the unknown of what life has to offer. This is also a first step to scientific inquiry.
Treating spirituality as a dogma that everything is known from a particular point of view and everyone else is wrong is what is meant by religion in the negative sense.
Treating science as a static body of knowledge and authority rather than a method for solving problems is a religion.
The current dominant religion is scientific materialism which is a relatively rare occurrence historically having evolved only in the last 200 years. There is a false sense of objective certainty without internal reflection. There is a kind of skepticism that is too closed minded. Sometimes skeptics are the biggest dupes.
Getting to your “I don’t know” is the beginning of transformation.
Spirituality is also about opening to receive instead of trying too hard. Trying too hard leads to over-training. Sometimes LESS IS MORE: A little effort and a lot more rest to receive the benefits of calculated physical stress with enough rest to recover and grow. With a problem-solving process using metric and theory to analyze root causes to make adjustments for continuous improvement. Practice full recovery training.
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Free Assessment of Your Root Causes of Health Problems
that's a link
Paul Hess, Ph.D. Health Coach
Read about: Health Coaching in 11 Steps
I work over video: Facebook, Zoom, Google, from Michigan, USA
Hess.PaulC@gmail.com
Join me on Facebook where I blog post. FACEBOOK
Free Assessment of Your Root Causes of Health Problems
that's a link
Paul Hess, Ph.D. Health Coach
Read about: Health Coaching in 11 Steps
I work over video: Facebook, Zoom, Google, from Michigan, USA
Hess.PaulC@gmail.com
Join me on Facebook where I blog post. FACEBOOK
