Rest-Based Training! Who is most muscular? Who is leaner? Exercise Physiology! Exercise Psychology! 6/14/12. Rest-Based Training

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1 RestBased Training RestBased Training Work & Rest are complimentary Rest, not work, is the goal Client focused not trainer focused Push until you cant, rest until you can Presented by Jade Teta ND, CSCS 2012 IDEA Health & Fitness Association. All Rights Reserved. Who is most muscular? Med Sci Sports Summer;11(2): J Sports Sci Feb;11(1):38. Who is leaner? Exercise Physiology Exercise Psychology Quality over quantity Quality rest = quality work New Tools Metabolic Conditioning HIIT Tabata Intervals Boot camp People Avoid Pain. Exercise Pacing Interval Training Not Adaptable PROBLEM= very few can actually do it 1

2 Psychology of Motivation SelfDetermination Theory We want to know we will be ok. We want control. We want to feel successful. Autonomy leads to greater behavior change. We resist being forced Reverse psychology SCARF Model SelfRegulation Model of human psychological needs Status We need to feel competent We don t like feeling beneath others Certainty Our brains crave certainty/familiarity Autonomy We get anxious when we don t have control Relatedness Fear is increased when we feel distanced from others Fairness The principle of fair play is essential to people s mindset Animals naturally move in efficient bursts. They do this to optimize work and rest ratios. It lets them cover longer distances. Human SelfRegulation RestBased Training (RBT) Edwards et al. June 2010 issue of Psychophysiology. Optimal rest determined to be 2 minutes Self regulated rest was 118s. Uses rest, autonomy, and time manipulation to optimize intensity for all fitness levels. Latest in exercise science and motivational psychology. Same physiologic benefits with key psychological differences. No clearly defined work and rest ratios Leaves the exerciser in charge of the duration of rest. Push until you can't, rest until you can. 2

3 Principles of RBT Rest = Intensity R = Rest Push until you can t rest until you can E = Extrinsic Focus Focus on doing not feeling. S = Self Limited OR Self Determined You are in control T = Time Conscious workout is short, exercises are short Benefits of rest? Greater rest= greater intensity More rest= more quality How do we get people to rest? Teach them Trick them Teach them selfregulation 14 Exertion Scale 14 Recovery scale Exertion & Recovery Scale Extrinsic vs Intrinsic Exertion 1= At rest 2= Can talk, no burning, light weight 3= Can t talk, burning, heavy weight 4= Must rest & recover Recovery 4= No effort possible 3= Unable to attempt full exertion 2= Can attempt full exertion 1= Ready for full exertion Beginners Move from 3 on the exertion scale to 1 on the recovery scale Advanced Move from 4 on the exertion scale to 2 on the recovery scale Extrinsic Form cues Form corrections Counting Exercise choices Exercise transitions Educational cues Motivation techniques Intrinsic Burning Breathless Heavy Heat Selfdetermined Time Conscious Selflimited= Safer Selfregulated intensity= More work They control: Work & rest Choice of exercise difficulty Regressions (defaults) Progressions Weight manipulation Longer duration = less Intensity = more pacing Workouts can be from 1 to 40 minutes Workout parameters should change frequently Remember the extrinsic factors? 1 minute rule No single move > than 1 minute without a change 3

4 Positive Psychology Motivation Do more, out compete, get better, keep going Do your best, yes you can Extrinsic focus> more intrinsic motivation. Are we setting clients up to love or hate exercise? This is where SDT is most powerful You let the client own the process They should feel successful each time What you focus on gets bigger The Using the motivation techniques of RBT we help clients associate the pain of exercise with the joy of accomplishment DO MORE Vs. You re already doing great approach 5 Motivation Tools of RBT Reverse Psychology Reverse Psychology Correction Sandwich Blanket of Trust Inspiration Education Distraction Techniques You can t force change Help them believe they are IT already Positive suggestion vs. negative affirmation That s the way statements You did X great I want you to do Y> You did Z> I want you to do Y Keep doing X Should be quick and not interruptive May need to be done after workout Blanket of trust Correction sandwich You will take control when you need to They lose form, you tell them to rest Use the correction sandwich What they hear is what they get Say it & stick to it If you add on, they will pace Trick your client & they will trick you 4

5 Distraction Techniques Inspiration Education Push, teach and empower Extrinsic focus vs. Intrinsic Motivate= loans desire Contradictory phrasing: push hard, rest hard Educating statements: Harder you push, the more you have to rest, the more you rest, the harder you can push focus Help Create fatigue= teach rest Examples Counting Transitions Rep manipulation ROM variations Tempo changes Exercise, set & rep configuration Metabolic chains= timed, multiple moves, varied reps, force rest Inspire= gives desire Jade Teta ND, CSCS 5