PAMPY’S POST – APRIL23a

When is it appropriate to exercise more vigorously?

My guidelines for staying healthy!

I've exercised nearly daily for 30 years, logging 7 – 24 hours weekly.

With that, throughout time, I've overstepped the healthy mark, breaking my immune system.

However, with failings and learnings, I've rarely been sick or injured in the last ten years!

fyi, I've listed my rules for more strenuous exercise.

Strenuous exercise:  Holding 15+ heartbeats over my DTI (CLICK calc) or spiking 25+ beats over my DTI. It's about my relative 9/10 effort and a lactic acid average of 6.0+ mmol/L for the session.

Strenuous exercise typically suppresses the immune system.

DON'T…

Exercise hard (particularly running), over and above my DTI, with,

🚫 Well-disrupted sleep, particularly 2-3 nights back to back,

🚫 Poor dietary choices, namely a stack of alcohol, loads of gluten-based carbs, sugar, and preservatives & food additives.

🚫 Back-to-back, more strenuous training sessions.

🚫 High mental & emotional stress,

🚫 Flying or driving over 6 hours,

🚫 Doubling altitude,

🚫 A quick temperature rise, and,

🚫 I met three dickheads within an hour.

DO…

Exercise hard, over and above my DTI, if,

🟢 I feel well-rested,

🟢 My gut health is well balanced – normal movements, little gut discomfort, wind etc.

🟢 I can allocate appropriate recovery measures –quick de-stressing breath sessions, hydrating appropriately, and cold therapy (cold shower or ice bath),

🟢 I know tomorrow can be an easy exercise day,

🟢 I'm not faced with high mental or emotional engagements, and,

🟢 My appetite is typical, with little interest in sweet stuff or over-eating.