Do we always need to train at a high intensity in order to progress?

Intensity is most certainly key for progress. To be able to drive adaptations (i.e gains) in any of the 10 fitness domains (cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy) we need a high level of intensity to be able to push the body past its limits to find new ones.

But do we need this intensity in every training session?

Absolutely not. Pushing our body to its absolute limits in every training session is unnecessary. In fact, it can actually be detrimental to our progress.

When we reach a high level of intensity and push our body to its limits, it is extremely difficult to maintain our most efficient movement patterns. Imagine if you did this every single training session. Your body would become more accustomed to lower quality movement than it was to proper, safe and efficient movement. Not only does this increase risk of injury, but makes it harder to progress our efficiency and ability to move heavier loads, maintain a high work output for longer, or develop more complex skill sets.

It also makes it harder for our body to recover from the stress we are putting it through. The higher the intensity of the training, the longer it takes for the body to recover. Continuing to push to our absolute limits when our body has not fully recovered can actually reverse our progress, we start to go backwards instead of forward. Our body can not keep up with the work we are doing and we are unable to rebuild what we have broken down.  

We all experience stress in our lives. Our bodies can not tell the difference between emotional, mental & physical stress. Stress is stress. When we are experiencing more stress than normal in our personal lives (work, relationships, family etc.) it makes it much harder for our bodies to recover from strenuous exercise. You may find training harder than you normally do, or your body may be more sore than normal after training. We are taking more from our bodies than we are giving back to it.

Including lower intensity sessions and recovery protocols in your training schedule is crucial for recovery and progress. At CrossFit Propolis we programme these into our training blocks for you. These sessions are designed to improve circulation (ensuring a better delivery of oxygen and nutrients to cells and speed up recovery of damaged tissues), relieve stress & tension and ultimately help our bodies to recover. These sessions should leave you feeling energised and not exhausted.

Feeling a little more worn out than normal? Stress levels particularly high or feeling exhausted or run down? Often we want to avoid the gym, and sometimes this is best, but most likely coming in to do a low intensity session is exactly what you need. Come in and let us know how your feeling. We can tailor the session for you, or provide you with a low intensity workout to boost your feel good hormones and kickstart recovery.