-: If we look at high versus low.
And we kind of compare some of the,
the pros, cons, right.
So higher intensity, lower reps,
remember that's if the load is correct.
It's more neurological demand.
So that's likely the stimulus that is gonna fatigue first.
Lower intensity, higher reps is more metabolic
so you're likely going to fatigue the energy systems
before you fatigue the nervous system.
So when you're looking at program
and you're looking at what am I trying to tax,
what am I trying to stress?
Higher intensity you're gonna stress the nervous system more
and lower intensity
you're likely not gonna stress the nervous system
you're going to stress the body metabolically
from a energy standpoint.
If you do excessive low intensity work,
so you're always doing metabolic work in a sense.
What you can do is you can actually,
you spend so much time focusing on efficiency.
So when we think of efficiency imagine like a hybrid car.
You have a Prius, if you will.
And if you drive a Prius,
you drive it all the time, right,
we drive around and whatever.
You're used to how that Prius goes.
And then you decide to go to Vegas with some buddies
and you decide you're gonna splurge
and you're gonna rent like a Lamborghini Diablo.
And you step on the gas, it's whoa!
It's gonna throw your tongue in the back of your mouth,
like you're not used to that.
Your body can't do that.
If you've been driving a Prius
over and over and over, guess what?
It thinks you have a Prius.
And you're always gonna have a Prius.
Well not always,
but it can't go from a Prius to a Lamborghini.
So in a sense when you're always training low intensity
your body gets really good at efficiency
and very bad at intensity.
So when I say efficiency I need to be clear
it gets really good at metabolic efficiency,
conserving energy, that's what the Prius is good for.
Prius saves gas, does not burn a lot of gas.
If you think of that same analogy,
you have the Prius and you have the Lamborghini.
So if you've been driving around in your Prius all the time
you probably never stop for gas.
A week goes by, don't worry,
tank's still like 3/4 of the way full, no big deal.
You're driving around, you're revving it,
you're taking advantage of all that horsepower
with your buddies flying round.
Guess what?
Half hour, you're almost, you're on E.
Che, you gotta go buy gas.
You're not gonna be used to that.
Same thing for your body.
It's not gonna be used to having that high demand,
it's not gonna be used to recruiting
those high threshold fibers,
it's gonna have actually adapted away from them
because doing intense work does not save energy per se
it actually burns a lot of fuel.
Which is why sprinters have such great metabolic adaptations
in terms of storing a lot of glycans and what not
because their body knows
they have a very expensive activity.
When you look at our adaptations over time
if we bias really focus on being very conservative
with our energy we can't just switch back
with the enzymes that we have change,
the motor pattern recruitment that we have
changes our ability to recruit fast-twitch
kind of becomes a little delayed
or a little reserved if you will.
So we get to the point
where you can essentially train yourself slow.
It doesn't mean that you couldn't ever bring that back
but if the ability to be explosive and powerful is important
you have to make sure
that you don't do metabolic training too long or too often
without paying homage to the intensity based training.
So you need both of these qualities for any sport
but you need to spend the appropriate amount of time
in either intensity or more conditioning based training
depending on the adaptations that you need for your sport,
depending on the metabolic
and the performance demands it has.
Other stuff.
You can overtrain via low intensity.
Some people think,
well you can only overtrain with high intensity.
In fact I see more people overtrain
with low intensity than high intensity
and that's because there's metabolic stress
associated with low intensity
and when you start stressing your body metabolically
it affects everything.
Because it affects energy production across the board.
So what you're gonna get is your gonna get inflammation,
you're gonna get issues with cortisol,
you're gonna get issues with insulin,
just overall energy regulation,
the ability to get nutrients in the cell,
all those things that would otherwise help you recover
start to be damaged, your mitochondria start to get sluggish
and they're the thing that are literally making your energy.
Low energy means less performance, less recovery,
less every function that you have.
You don't want to do, you don't want to overtrain
via anything but if I had to say,
it is harder to overcome or to recover
from over training metabolically
than any other type of stress.
If we look at excessive high intensity work.
With high intensity we're stimulating the nervous system.
And the nervous system
is kind of the governor of all things.
So if the nervous system is agitated guess what?
Everything is agitated.
So if the nervous system is agitated
stress hormones will be higher.
What this can lead to is it can lead to poor recovery.
And it can lead to, it can also lead
to poor metabolic function and efficiency
but not from a sense that the cells themselves are damaged
unless you are over training for a long period of time.
Where as the metabolic
is kind of damaging the cells individually,
damaging the mitochondria.
Here the cells become inefficient
because of the communication around them
because your body is essentially stuck
in a stress and anxious state
where you're not getting that flipped recovering mode.
So here it's that your cells aren't necessarily
getting the signal to go into recovery mode,
or may not be getting the nutrients delivered to them
because what this will actually impact
is your autonomic nervous system
which is what switches you from fight or flight response
to rest and digest response.
So if your nervous system is over agitated,
you become what we call sympathetic dominant
meaning that you're stuck in that stressed out response.
So when that happens your liver doesn't do detoxification,
it's focused on preparing for need to fight
or flight or flee.
And your adrenals, everything is basically on edge.
So your not in the recovery state,
your not delivering nutrients,
your not getting rid of waste.
So you become dominant in that
and when you're there
you're taking away from the ability to fuel yourselves
because in that state
your body doesn't care about cleaning itself,
it doesn't care about digesting your food,
it's like we'll deal with all those things
when there's no more stress.
But if your stress is just because
you've been training high intensity too long
well then obviously that's not a good solution,
it's like, well the stress is gone,
your body just is stuck in that stressed out state,
it's stuck in that elevated neurological state
and sympathetic dominant.
So you'll see problems with sleep,
especially falling asleep.
You'll see problems with digestion.
Okay so for no reason all of a sudden
people will just simply not be able to digest their food,
well they'll have more bloating,
they'll have all sorts of different bowel issues.
It can be slow or fast in terms of bowel.
Really there's no one rule to either or.
The complications and stuff of why it's one or the other
and the corrections are different.
But stress can impact people in multiple ways
in terms of transit time and consistency
of bowel movements and digestion.
Some people get burpy, some people get bloaty,
some people get diarrhea, some people get constipated.
It all varies.
And then it also affects your resiliency to stress.
So your ability to manage stress.
If the nervous system is already anxious and over-amped,
well guess what?
Any extra stress becomes more overwhelming
and becomes harder to calm back down from.
So this ends up having a snowball effect
because how many of us have no life stress.
So we can't afford to have our training,
we can't afford to be over training
to a point where our nervous system is stressed out
when we live in a current society where we have
all of these neurological stimulants all the time.
Like we have our phone, that's a neurological stimulant.
We have all these things
that are affecting our dopamine levels
and affecting our cortisol levels
and affecting our sleep quality.
We need our nervous system
to be able to be as efficient as possible
at switching over to the parasympathetic
which is where we rest and digest.
And we're really gonna focus on that ANS
and the stress management and digestion
in course three where we talk about the assessment process
and actually looking at how to repair those mechanisms
in people that have stressed out that nervous system.