The balance of layers
Is a burger without a bun really a burger? Can an open sandwich really be a sandwich if it isn’t sandwiching a filling between 2 pieces of bread?
Maybe not the first thing you consider has much in common with a training session but actually there are some great similarities.
A common theme over the last 2 weeks has been folks expressing struggles to fit sessions into schedules. The result is often trying to use every minute in a session to cram in the maximum stimulus aka “the filling”.
However the key question to ponder is “will maximising the stimulus maximise the adaptation from the session?”
If we remember back to the basics of physiology, the body adapts after the stimulus of training has created the right signals for the body to respond to and the right conditions are available for the adaption to occur.
So, going back to the training approach the warm-up and cool down are performing a key component of the session. The warm-up is not just about getting warm. It’s actually allowing your body to become primed to perform the activities at the right level of intensity. Crucially, the heart rate is increasing and providing higher volume of oxygen to working muscles. Additionally it can be an ideal point when fresh to undertake key movement patterns whilst you are still in a receptive mode to execute the movements with accuracy.
The cool down is not just about reducing your body temperature and slowing your breathing rate. It is setting your body up for a movement into the parasympathetic state (rest, digest aka rebuild and evolve). Those longer slower breaths. The gentle walking, easy spin or long lazy strokes in the pool. The relaxation during easy stretching.
Alongside the physical sections of the training session sandwich there are the nutritional and mental elements.
Ahead of a session are you preparing with being well hydrated and fuelled. Have you prep’d food and drink for post session. Post session again are you looking at setting the conditions for your body to develop from the stimulus.
From a mental standpoint, the warm-up and cool down can be a key phase to switch between the demands and focus of life, work, relationships, family etc and into the moment with the activity. Mental puzzle type drills can help with this for example balancing drills for running.
Often in yoga sessions, they will end with a period of time in savasana. This period of letting go can be something quickly compromised. Yet there are many commercial tools that in part re-introduce these concepts – normatec boots for example, although compressive are also about sitting still. This is a great read on providing a focus on the move from the active to the relaxed portion of activities.
So next time you are looking a training session and you are concerned about the time elements, make sure you keep the sandwich intact. Keep the warm-up, keep the cool down and simply take a little out the filling.
PS – Generally avoid the 15 layers of filling in a smashfest aka scooby snack. It’s fun in a cartoon but usually a disaster in real life!
