I’m always thinking through how I can maximise my training to get the most bang for my buck, so I really enjoyed this conversation between Dr. Rangan Chatterjee and Professor Stephen Seiler as they delved into the topic of sustainable fitness and how individuals can achieve optimal health and performance while minimising the stress load of exercise. That sounds a bit complicated, but it's something incredibly important to take into account for women with busy lives who are time poor. Professor Seiler, a renowned expert in sports science, shares insights drawn from his extensive research and interactions with elite athletes, cyclists, cross country skiers, runners etc, shedding light on the secrets of training smarter, not harder, and these insights are still very much relevant for us whether we are just starting out on our fitness and training journey, or we are well underway.
At the heart of the discussion is the concept of "polarised training," a training approach characterised by a balance between low-intensity, high-volume workouts and high-intensity, low-volume efforts. Professor Seiler explains how elite athletes across various sports disciplines often adopt this polarised approach, which allows them to achieve peak performance while avoiding burnout and overtraining. Contrary to the prevailing belief that more exercise equates to better results, Professor Seiler emphasises the importance of quality over quantity in training. He highlights the significance of incorporating sufficient recovery periods into one's exercise regimen, allowing the body to adapt and grow stronger without succumbing to chronic stress.
Moreover, Professor Seiler introduces the concept of the "Goldilocks zone" of exercise intensity, where individuals strive to strike the optimal balance between pushing their limits and avoiding excessive strain on the body. He underscores the value of self-awareness and listening to one's body's signals, recognizing when to push forward and when to dial back to prevent injury and burnout.
Throughout the conversation, Dr. Chatterjee and Professor Seiler explore practical strategies for implementing sustainable fitness practices into everyday life. They discuss the benefits of integrating low-intensity activities such as walking and cycling into one's routine, emphasising their role in promoting overall health and well-being. Professor Seiler delved into the physiological mechanisms underlying the stress response to exercise, highlighting the importance of individual variability in determining optimal training intensity and volume. He explains how factors such as genetics, age, and training history influence an individual's response to exercise stimuli, underscoring the need for personalised approaches to training.
In addition to physical stress, the conversation also touches upon the psychological and emotional aspects of exercise. Professor Seiler discusses the importance of enjoyment and motivation in sustaining long-term fitness habits, encouraging individuals to find activities they genuinely enjoy and to prioritise consistency over intensity.
I listened to this conversation while I was training for an eight day hike. I didn’t have time to actually do 25km walks, which I would be required to do on the hike, so I was tempted to make up for it in intensity or pack weight. This was a timely reminder for me to take into account my overall energy levels, energy levels that I still needed for taking care of my kids, working and general life, and that I didn’t need to be hitting a challenging intensity all the time with my training, and that my body wouldn’t be able to cope with that, that I’d be putting myself into that ‘injury zone’.
If you’ve got a big goal coming up - perhaps a multi-day hike or some longer travel planned, talk to us about how best to train for this in a way that is sustainable and enjoyable.
You can listen to the podcast here.
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