Parkpoint Healdsburg
Adjusting Training Intensity
Caleb Guest, Certified Personal Trainer, Aquatics and Fitness Programs Director, Parkpoint Healdsburg
Have you ever struggled with finding the motivation to get your workout done? I’m sure at some point we’ve all experienced a lack of motivation and often it’s hard to determine if this is a result of general fatigue, an oncoming illness, or potential overtraining. In situations like this, I like to use what I’ve heard referred to as The Stoplight approach to intensity modulation.
Step 1) Start the workout. Gradually progress through your warm-up, paying special attention to how you are feeling. Now is the time to listen to your body and decide how to proceed.
Step 2) Re-assess your energy and motivation. After you start moving, check-in with yourself and decide if today you’ve got a green, yellow, or red light.
Step 3) If, after you begin moving, you feel:
- Green Light—Energized and ready to go? Then continue with your scheduled sessions.
- Yellow Light—Okay, but not energized? Continue with your scheduled session, but back off the intensity and proceed at a lower intensity. This might mean dropping down to 50%, 60%, or 70% effort. Get the blood moving, but try not to add to much additional stress.
- Red Light—Still don’t feel great or have low energy? It’s likely your body is telling you it’s overloaded and needs a day off. In these situations, turn around, cool down, and go home.
I’ve found over the years that if I can just get a workout started, then I usually feel better and almost never regret finishing. However, there are those occasions when it’s best to relax and rest so that you can come back refreshed the next day.
