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The dose/response relationship

by Shaun Kober
March 25th 2021

Everyone knows exercise is good for us, and increases mental and physical health and longevity...but how much is too much?

Well, that depends!

Every single person is going to be d... More

yo what's up guys welcome to this episode of the live train perform podcast. I'm your host, Sean koba. In today's five minute fitness tips, I'm going to be covering off on the dose response relationship. In regards to fitness. Now, what is the dose response relationship? This is essentially um what we do in the gym and how we do it is going to determine how our organism as a whole is going to respond to that. So our body is constantly trying to get back to homeostasis and this is the optimal functioning of all of the physiological processes that go on behind the scenes. This is everything is operating as well as possible. Okay, everything's running smoothly where well oiled machine. Now when we go to the gym we drive the stimulus for adaptation. We challenge the system by lifting weights by doing our cardio by doing speed, strength, power, work, energy system conditioning, etcetera. So this essentially puts our system into a or it drives the autonomic nervous system in particular the sympathetic nervous system which is our fight or flight state.

Okay, this is basically where we get a massive hit of all of the stress related hormones. Okay, now what needs to happen is when we finish at the gym we want to drive the parasympathetic nervous system. So this is our rest and digest. Okay, what happens here is everything calms down, everything relaxes the system feels like it's safe. Now when you get in food, water etcetera, your body is able to break down um and utilize um those substances to reinforce those systems that we just put under stress. Now a lot of people think that we just hear the muscles down when we go to the gym we lift weights. Okay. Yes we do cause some damage to the muscular system. Then when we rest recover the body builds those muscles back bigger, stronger faster. Okay Now that is just one of the systems. We got 11 systems of the body. Okay we've got the nervous system, we've got the endocrine system which is hormones. We've got the skeletal system muscular system, cardiovascular system, respiratory system, integer.

Um entry system which is the skin. Got the a number of other systems. Okay but those are the main systems that get put under stress when we're training. Now if we cause a lot of damage to these systems um it's going to take a lot longer to recover back to homeostasis which is our baseline and then adapt above and beyond. So what's supposed to happen is we challenge ourselves just enough in the gym rest, recover, replenish, repair, um get back to baseline and then adapt above and beyond. So we walked back into the gym bigger, stronger, faster, better etcetera. Alright now exercise is good until you end up doing way too much that exercise becomes damaging. So this is where the dose response relationship comes into play. Now I'm going to give a couple of examples of um how to use the dose response relationship. If I've got a headache I know that I take to pan indian fort and that's going to get rid of my headache.

I'm going to feel better after that. I'm going to get back to living my life and getting on with the rest of my day. Now if I take 10 Canadian fort, I know that's going to fuck me up. However, that's what people do with exercise. They go I need to make a change in my life. I'm exercising twice a week at the moment I'm going to ramp that up and do six times a week. Okay. You've literally just tripled the amount of exercise that you're doing okay and that um does maybe too much for you at that time. All right. Um So if you're not doing anything and you want to give yourself a bit of a kick up the arse and get yourself moving in the right direction. I don't recommend going from zero to hero. Okay. I recommend using a principle called progressive overload. Where if you're training, if you're not training at all throughout the week, go cool, I'm going to do an hour throughout the week. That Might split the split up over three sessions throughout the week for 20 minutes each, that's it okay and then the next week you might do an hour and a half The next week you might do two hours okay?

So most people they think they need an hour to train. You don't need an hour to train okay. just get a little bit of Movement in every day and that's 10 Minutes every day and you can do that consistently over the course of five days, there's 50 minutes. Okay? Over six days there's an hour. You can split that our up over the week. Okay? Now obviously as you become more and more advanced, you're going to need to add more of a dose. All right now, a point that I want to make here is if I'm going to use a cyclone as as an example. Now we've got category one, category 2, Category three, Category 4, Category five cyclones. Now, if I'm planning my training week and I'll walk into the gym and I hit a Category five cyclone on a monday and I fuck up all of those systems and create a shitload of damage. Then I may potentially be taking away from my performance in the rest of my sessions throughout the week. So what I want to do is try and manage my energy throughout the course of the week. Instead of hammering myself on monday, I want to save something in the tank so that I can actually perform in my training session the next day.

All right. So um I'm thinking about my dose response relationship. If I'm Hitting a category four on a monday I might Hit a category two on a Tuesday, maybe a category three on Wednesday, maybe a category one or two on a thursday and then I might round out the week with a category five. I'm going to absolutely hammer myself knowing that I've got a couple of days to rest and recover. Okay, what's going to happen here is something called super compensation where body gets broken down. Those systems are put under stress throughout the week. Now, when I rest recover, eat hydrate, get sunshine, manage my hormone stress levels, etcetera. Now my body goes, hey, I didn't deal with that very well. I need to make sure that I can deal with that better next time and it adapts above and beyond. We recover back to homeostasis baseline and then our body adapts and makes us bigger, stronger, faster, improves neural connections, um cardiovascular output, um respiratory um efficiency, etcetera, etcetera.

So, um dose response relationship is extremely important. And I recommend looking at your entire week and instead of walking into every single session trying to fucking smash yourself every single time. Have an intent for the session that you're going in for. All right, I know that, you know, my monday Wednesday and friday is going to be my heavy Sessions. So I might be pushing a four Out of five on those days, or my friday might be a five out of five, Okay? But I know I need to rest and recover and do things that are going to aid my recovery on Tuesday and thursday. I'm making sure I'm eating good food and drinking plenty of water, I'm getting sunshine, getting good sleep, managing stress, etcetera etcetera, so that my Tuesday and thursday are actually aiding in my ability to recover so that I can walk into the gym, monday, Wednesday, friday, get after those training sessions rest over the weekend, so I can allow that system to get back to homeostasis and then build above and beyond. We don't uh change in the gym, okay, we create the stimulus for adaptation.

It's only when we rest and recover and refuel with the right nutrients at the right time in the right ratios in the right amount that we actually become better. A point that I want to finish with is when it comes to training, think about stimulate the adaptation that you want. Don't annihilate because then you're robbing from peter to pay paul. Alright, final point before I start wrapping up this episode guys is I'm about to move into phase two of my business plan when I'm gonna be building out my website, um putting together training programs and things like that so people can go into the website, um click on a link, pay some money and you get some videos, emails etcetera etcetera sent straight to your account, linking in with nutrition with podcast episodes with training programs etcetera etcetera. So I'm about to start moving into that phase of my business, which will mean that I will over the course of the next couple of weeks, start pulling back on my podcast content.

So thank you guys very much for your understanding and for the support, Uh, any five star ratings and reviews are much appreciated. Much Love Guys piece.

The dose/response relationship
The dose/response relationship
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