The 70% Rule....When It's A Good Thing Not to Give It Your All
About 3 weeks ago I posted what I have been working on when it comes to my training and nutrition. Real simple, I want to be consistent.
Consistent with my training and consistent with my nutrition.
I'm doing this with the 70/80/90 Rule we coach here at Full Throttle Athletics.
(You can read, or re-read, that blog >>HERE<<)
So far, things are going really well if I do say so myself! ;)
I promised I would go into more detail about each of the rules, so I wanted to start with the 70.
The 70 in the 70/80/90 Rule means 70% of my training will be at 70% intensity.
I know what you are thinking...
"But Kori, everyone is telling me I need to go all out, make myself feel like I am dying, make it 'worth it', go until I puke with each workout!"
Well I am going to be completely honest right now.
THEY ARE WRONG!
Sadly nowadays there are way too many fads out there that are promoting these exact things.
Franchise boot camps that promise the "burn" that every workout should have.
Or places that have these "theories" that you need to be in a certain intense heart rate zone for every workout to reach your goals.
It's just not true.
In fact, training like this will not only NOT help you reach your goals, but you will be more likely to have an injury.
When you train like this, all you are doing is making yourself tired, not better. But sometimes it can be deceiving because you FEEL like you trained hard.
Let's look at this from a different way.
If every time you got in your car you drove at 100 mph everywhere you drove, eventually your car would break down.
You can't drive 100 mph every time you get in the car.
Your body is the same way.
You cannot go 100% at every training session or your body will eventually break down.
The next question I get is, "Then WHEN do I do the higher intensity training? And how much higher??"
With looking at my training, I train 6 days per week.
4 of those training sessions will be at 70% and only 2 will be at a higher intensity.
That higher intensity though might only be 80-90%. I very RARELY go 100% at any training session.
This type of training not only helps me reach my goals, but I know training this way will keep me healthy and injury free.
There is a place for the higher 90-100% intensity training, just not every time you train.
Your training sessions, no matter if they are strength based, conditioning based or a combo of both, should never make you feel like you are going to die.
But as I said above, sadly this has become the norm and is what people are being told.
So before your next workout, sit down and really look at your training.
Are you trying to train at 100% every time so you "feel something"?
Take a step back for a good 4-6 weeks with 70% of your training sessions and what how much of a difference it makes towards reaching your goals!