Last week I discussed the need for variation in your workout intensity. If you didn’t read it (insert finger wag here), now’s your chance to catch up HERE. However, the short version is that if we pound away at ourselves with only high-intensity exercise, we’ll miss out on the majority of the benefits of the recovery process. And, you’ll be more likely to experience burnout, injury, or even decreased lean muscle mass. Nobody wants that, right?
So today I’m going to give you a real-world example of how I implemented this technique with myself.
Ever have one of those days?
A couple of weeks ago, I wasn’t feeling well. I’ve had arthritis since I was in my early teens and, if you have a similar condition, then you know flare-ups sometimes happen.
A flare-up is when your symptoms suddenly increase beyond normal. On this particular day, every joint in my body was on fire. Maybe it was the change in the weather or the pot of coffee I had the day before. Whatever the case, I was scheduled for a workout and didn’t want to miss it. I could have opted for a walk, some stretching, or even <gasp>, taken a day off. But, no. I decided that on this day I wanted to lift.
Meet my “Sore Joint Workout.”
So, to make the most of my workout without pushing myself too hard, I picked appropriate exercises and arranged them in a specific order:
Here’s the “Why” Behind the Workout
While some of my personal behaviors may lack evidence of a thought process 😉, my program design is steeped in it. Here’s my reasoning behind the program above:
This workout took me about thirty minutes, and I felt great afterward. I wasn’t exhausted but felt like I accomplished something. I left feeling invigorated and had a light sweat. I didn’t suffer any setbacks since I had not pushed through an intense exercise session on a body that was NOT prepared for it on this particular day. In fact, the next day, I felt great and was ready to up the intensity of my next exercise session. Work-in mission accomplished!
What do you think? Does a work-in have a place in your fitness routine?
Let me know what you think.