Why You Should Sandbag Your Workout (Pt. 2)
Part 1 was about how we can leverage technology to support our well-being rather than undermining it. Here in Part 2, we’re diving into a concept that’s crucial for long-term health and well-being, both inside and outside the gym: allostatic load. You might not have heard it before but understanding it can significantly impact your fitness journey and overall stress management.
What Is Allostatic Load?
Think of allostatic load as the “wear and tear” on your body from repeated or chronic stress. Every time you experience stress – whether physical, emotional, or environmental – your body releases hormones like cortisol and adrenaline to help you cope. This is a natural and necessary response. However, when these stress responses are constantly activated, it puts a strain on your systems.
Imagine a rubber band: it stretches and returns to its original shape. But if it’s constantly stretched, it loses its elasticity and eventually breaks. That’s essentially what happens with allostatic load.
How Does This Relate to Your Nervous System?
Your nervous system plays a central role in managing your stress response. The autonomic nervous system, in particular, has two branches
- Sympathetic Nervous System (SNS): This is your “fight-or-flight” response. It’s activated during stress, increasing heart rate, blood pressure, and alertness.
- Parasympathetic Nervous System (PNS): This is your “rest-and-digest” response. It helps you relax, recover, and restore balance.
When allostatic load is high, your SNS tends to dominate, making it harder for your PNS to do its job. This can lead to:
- Increased anxiety and irritability
- Difficulty sleeping
- Digestive issues
- Muscle tension
- Decreased immune function
- Increased risk of chronic diseases.
Regulate Your Nervous System and Reduce Allostatic Load
While exercise itself can be a stressor, it’s also a powerful tool for regulating your nervous system and reducing allostatic load when done correctly. Here’s how:
- Strength Training: Building muscle can improve your body’s resilience to stress.
- Cardiovascular Exercise: Moderate intensity cardio release endorphins, which have mood-boosting and stress-reducing effects.
- Recovery: Prioritizing rest and recovery is crucial for allowing your body to adapt to stress and repair itself. This includes proper sleep, nutrition, and hydration.
- Breathing Techniques: Deep, diaphragmatic breathing can help shift your nervous system from the SNS to PNS.
How To Approach Workouts
With a clearer understanding of your nervous system’s response to stress, you are now better equipped to make informed decisions regarding the intensity of your class workouts. For instance, at the beginning of the week, following a period of rest, you might choose to engage in a higher-intensity workout, such as increasing the weight load or pushing the pace. Conversely, towards the end of the week, particularly if you have experienced a period of high cognitive or physical demand, opting for the beginner-level workout and focusing on slow, intentional movements may be more appropriate for your current physiological state. That’s where “sandbagging” comes in.
Remember, your coaches are valuable resources. Open communication regarding your intentions for the class will enable them to guide you toward a workout that aligns with your current physical state, ultimately supporting your long-term fitness and overall well-being.
By understanding allostatic load and how to regulate your nervous system, you can optimize your fitness journey and cultivate a healthier, more balanced life.
