Exercise and the Basic Rule of Biology

How would you define exercise?  If I asked a room of 300 people, I wouldn’t likely hear the same answer twice.  However, exercise has a very simple definition and can be described in one word: stress.  Simply, exercise = stress.

I am going to take you back to your 6^th grade biology class.  You are probably quite familiar with scientist Hans Selye and his discovery of the General Adaptation Syndrome model (huh?).  If not, here is a small refresher.  Selye is often called,  “the father of stress research” and it is important to apply his theory to your exercise regime.  As a health and fitness professional, I’ve spent a considerable amount of time in health clubs and take notice of people’s workout habits.  I observe the same people doing the same workout for years!  They never seem to change physically, the only thing that seems to change is their repetitions get shorter and rest periods get longer.  I bet you have noticed too, just walk in any gym across America and try to get a spot on the bench press on a Monday (aka “National Bench Press Day”).  The reason people reach the infamous “plateau” is because they do not apply the General Adaptation Syndrome model.  Simply put, this model states that the body adapts to whatever stresses that are placed on it.

When starting a new workout program, people generally get some positive results.  They tend to become sore and we attribute this to the Alarm Stage.  The external stressor (exercise) is something that the body is not accustomed to, so the response is soreness.  During this initial period, the body changes to meet the new demands of your exercise program.  This is where your body improves and you get stronger.  This is classified as the Response Stage.  Finally, we have the Exhaustion Stage.  This is where a person continues to do the same workout routine over and over again without getting the results they are looking for.  This is where people fall into a rut.  The body is accustomed to the demands you are placing on it and the exercises do not stress your body enough to continue to improve.  You either stay the same, or gradually get worse.

I get asked all the time if a certain exercise program or equipment works.  “Does P90x work?...What about Insanity?...What do you think of the Shake Weight?”  My answer continues to be the same.  Everything works… for about 2 to 6 weeks.  There is no secret to the P90x program.  Their “Muscle Confusion” is simply a marketing strategy developed from your 6^th grade biology class and the brilliant Hans Selye.  Also, try anything for 90 days and you will get better results, most people do not last 30 days! 

The reason you are not getting the results you are looking for is because you did not change your workouts.  Additionally, people do not stress their bodies enough to achieve a transformation.  Exercise will be uncomfortable.  The last few repetitions or miles are the most difficult because this is the point where the stress begins.  Your results come in the last 15% of your sets (last 3 or 4 repetitions).  I continue to see people who use 5 lb dumbbells for every exercise in their routine.  I simply ask, “How much does a jug of milk weigh?”  The answer is 8 lbs.  It does not make sense to use a weight less than a jug of milk, or, sorry ladies, the average weight of a woman’s purse.  The weights you choose need to be difficult and produce stress!  I also see people who walk faster to their cars after the gym than the pace they use on a treadmill, while catching up on their gossip magazines or TV reruns!  If you aren’t uncomfortable, you aren’t changing.  To truly change and continue to improve you must keep your exercise program fresh!  If you struggle in this area, I would recommend working with a health and fitness professional to assist in your pursuit of health, energy, and vitality!  Humans are creatures of habit.  It is easy to be sucked into routine.  Embrace a change and push yourself for outstanding results!