4 Ways To Adjust The Intensity Of A Movement Session
It can be very "diet culture-y" and all too prevalent to talk about upping the intensity of movement and workouts. There is also a common diet culture misconception that the longer the "workout," the more "effective" it is. Or, the shorter the "workout," the more intense it needs to be. It can be very easy to get caught up in the motivation and excitement around lifting heavier and heavier weights, and doing more and more reps. The downside is that these messages and desires can cloud your judgement and make it harder to listen to your body.
An anti diet culture approach means that movement is "effective" when it comes from a place of self-trust, self-respect and self-compassion, and honors where you are in the moment. And a big part of that is knowing how and when to adjust or lower movement intensity.
Here are some helpful considerations when it comes to doing just that:
DURATION: Duration refers to how long a movement session or workout lasts.
If you're pressed for time, use that as your guide.
If you're not sure how long you want to move for, pick a check in point where you ask yourself if it would feel good to stop or keep going.
Add in rest breaks, so that you have a chance to catch your breath and have some water.
If you're moving and it isn't feeling good, ask yourself what adjustments you could make so that it feels better, or, consider stopping altogether.
LOAD & REPS: Load is a fancy term for weight, and reps = repetitions.
If you have any injuries or aches and pains, consider lowering the weight.
One option can be to lift heavier weight but for fewer reps and with more focus on technique and range of motion.
Another option is to use lighter weight or just bodyweight, but choose to do higher reps.
You can set specific movement "work" intervals (in seconds or minutes) in order to set a limit on how many reps you do.
It can be helpful to think about a "load for the day" or "max for the day" based on how you feel in the moment, rather than making choices based on previous records or results.
TEMPO & ROM: Tempo refers to the cadence of a repetition. ROM stands for range of motion. Both of these areas address the more subtle aspects of movement and often get forgotten. Both of these can positively improve overall body awareness and mind body connection.
Instead of moving as fast as possible, experiment with slowing down the execution of the movement, or even adding in a pause within each repetition.
If there is a particular range of motion that is uncomfortable, experiment with shortening it or making other changes so that you are able to execute the movement pain free.
If you tend to avoid the full range of motion of a movement, consider taking some extra time to focus on and develop your technique.
Set yourself up for success by choosing weight, rep, tempo and range of motion parameters that match your energy
MOVEMENT SELECTION: Movement selection can really make or break an experience. You may hate a certain movement but diet culture has made you feel like you should do it anyway. You may dislike a movement but genuinely want to challenge yourself and do it anyway. Both are valid, but it's helpful to check in about the why behind the movements you choose.
One way to select movement is to think about it in terms of body part or muscle group.
Another way to select movement is think about it in terms of movement pattern and whether it is a push or pull movement.
You can also consider whether a movement is high impact or low impact.
Another option is to think about the style of workout you'd like to do and choose movements from there.
Starting by picking just one of these areas to focus on and begin experimenting with make small changes. As you make adjustments, continue to ask yourself, “Is this bringing me closer to body peace?”
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There is a lot of nuance in today's post. By no means does it cover every possibility, tool or iteration. It also touches on some higher level movement and programming concepts. If you like the idea of having a coach who can guide you through all of the nuances, a great place to start is to schedule a free discovery call to learn more about the different ways we can work together.
