The purpose of exercise is to alter physiological systems in such a way that our physical work capacity is increased for subsequent exercise sessions, this is done by improving our capacity to deviate from resting homeostasis. Manipulation of the intensity and duration of work and rest intervals changes the relative demands on particular metabolic pathways within muscle cells, as well as oxygen delivery to muscle. In response, changes occur in both central and peripheral systems, including improved cardiovascular dynamics, neural recruitment patterns as well as enhancing the morphological and metabolic substrate base status. The rate at which these adaptations occur is variable and appears to depend on the dosage of volume, intensity and frequency of the training – this is all configured through prior planning. The planning process is a methodical and scientific procedure to ensure athletes achieve a high level of performance where knowledge of the mechanisms and interactions of exercise induced adaptive pathways in skeletal muscle is important, and so is understanding the causes of disease, maintenance of metabolic and functional capacity with aging and training for athletic performance.
Planning eliminates the random and aimless approach, that is still used in some fitness classes, training programs and even sports. Good planning provides guidance and direction and removes any relevance to those who support “no pain no gain” and “intensity all the way”. Planning is an art, an art that requires the use of scientific knowledge and principles to reach higher levels of performance.
It is well known that a greater intensity can increase the level of adaptation that we see from our training. However, too much exposure to this high intensity stimulus can cause excess disturbance and stress on our central nervous system, pair this with inadequate recovery over a sustained period of time and you will find yourself somewhere along the spectrum of underperformance. This spectrum includes Functional Overreaching (FOR), when there is a very short-term (days to few weeks) decrement in performance, Non-functional Overreaching (NFOR), when performance worsens for a short period (between weeks to months) and Overtraining Syndrome (OTS), when a long-term (usually several months but can be indefinitely) decrement in performance capacity. Other symptoms – seen at all stages of the underperformance spectrum, are inadequate nutrition, sleep disorders, illness and psychological stressors. All of these symptoms intensify and worsen the imbalance between training and recovery.
Periods of lower intensity and higher volume training allow for profound adaptations to mitochondrial efficiency and respiratory capacity of muscle fibres. Using higher volume training can enhance your ability to sustain higher power outputs for longer and allows for greater recovery between higher intensity sessions – as well as allowing us to practice movement which will enhance technique and movement efficiency. Training with a lower intensity also leaves us with significantly less negative effects on our body – such as less central nervous system disturbance and fatigue, less muscular fibre damage and less metabolic disturbance.
So, whilst high intensity training sessions need to contribute to a large percentage of our training, we also need periods of lower intensity and higher volume to allow our central nervous system to recover, as well allowing time for imperative recovery on a metabolic and structural level.
Just because a workout doesn’t leave us in pain at the end, it doesn’t mean that it isn’t contributing to our fitness. If you continue to thrash yourself day in day out, it will stop working for you very soon.
Will Strathdee 
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