Physical activity and exercise are used as both an important strategy and tactic in pursuing health, wellbeing, and sustainable high performance.
Dr. Darin Davidson partners with Learner+, a CME/CE reflective learning platform for healthcare providers. For the opportunity to reflect on this article and earn CME/CE credits, Launch here. Check out all past articles which are also eligible for reflections and CME/CE credits.
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Throughout this article series, the Practices of the Healthcare Athlete have been described in detail. This is a framework which optimizes our ability to leverage biology in the pursuit of health, wellbeing, and sustainable high performance. This paradigm seeks to develop and implement somatic practices and psychological skills in the context of strategies and tactics which allow us to pursue the best version of ourselves in any and all domains of life.
An important element which serves as both a strategy and tactic within this framework is exercise and physical activity. While this can be considered as a single category, there are actually three sub-categories which can be described with particular intentions and contributions to our overall ability to leverage our biology in the pursuit of health, wellbeing, and sustainable high performance. While there are significantly greater details which can be discussed within the topic of exercise and physical activity, this article will focus on three primary categories of exercise and their benefits which directly contribute to the Practices of the Healthcare Athlete. Specifically, the categories of strength training, high intensity interval training, and aerobic training will be discussed in further detail.
At the outset of this discussion, it should be noted that there are many differing and somewhat competing philosophies with respect to the types of exercise and physical activity which are discussed. Furthermore, there are various routines and recommendations regarding frequency, type, and duration of these activities. It should be noted that there is not a one size fits all approach to developing an exercise and physical activity routine. In addition, the routine we may put together at one point in time may be useful, but require revision and changes at different points in time. Ultimately an individual specific exercise routine is recommended.
With this in mind, the three categories noted above will be discussed in further detail with regards to the type of activities they encompass and the particular benefits they provide. Specific routines, as well as frequency and duration of training will not be discussed as these are individual specific and should be developed on an individual specific basis. This process can be further enhanced through discussion with a fitness expert.
The first main category for consideration is resistance and strength training. The ultimate goal of this activity is to increase both muscle strength and mass. Types of activities within this category include body resistance training such as push-ups and sit-ups. Resistance training using external weights, such as dumbbells, strength training machines, resistance bands, and others can be similarly utilized. All muscle groups can be trained in this regard with an objective to increase both mass and strength of the muscle being trained.
The benefits of resistance strength training are to increase muscle mass and strength. Associated with this is an improvement in metabolic health. On account of the ranges of motion through which these muscles are placed during the exercise and the function of increasing their strength and flexibility there is an associated decreased risk of injury. On a long-term basis, there is reduction in systemic inflammation as well as decreased cortisol levels.
With the above mentioned benefits in mind, it can be readily understood how resistance strength training can lead to strengthening of our anchored and grounded states. In addition, on account of the decreased risk of injury and reduced systemic inflammation, it can be anticipated that there would be fewer internal cues towards activated, attacking, anxious, overwhelmed, and shutdown states. Within physical activity related performance domains, strength training can lead to improvement in ability to perform physical tasks, thereby providing cues of stability to our nervous system and the associated shifts towards anchored and grounded states.
The second category of physical activity and exercise for consideration is high intensity interval training (HIIT). In essence, this activity is one in which we perform short duration, high intensity activities followed by recovery periods. The relative duration of the high intensity and recovery periods can be adjusted such that they may be equal or at varying proportions. There are various patterns which can be utilized. Many different activities, including running and cycling, can be applied in this way.
There are several benefits of HIIT activities. This type of training improves cardiovascular fitness and insulin sensitivity. On account of improved insulin sensitivity blood glucose levels are better controlled. In addition, these activities stimulate brain derived neurotrophic factor. This factor is important for brain health as well as improved neuroplasticity.
As with the resistance and strength training, HIIT activities contribute directly to overall health. Improved cardiovascular fitness and glucose control are direct contributors to our overall health. In addition to this, there is an associated reduction in internal cues towards activated, attacking, anxious, overwhelmed, and shutdown states on account of these benefits. An additional significant benefit to this type of training is the improved brain health and contributions towards neuroplasticity. In particular, the improved ability of the process of neuroplasticity is significant in our development of the skills, strategies, and tactics of the Practices of the Healthcare Athlete within both mind-based and body-based categories. The process of developing these skills requires alterations, revisions, and improvements in our neural pathways. This occurs through the process of neuroplasticity. This makes HIIT activities an important contribution to the overall framework.
The third category of physical activity and exercise for consideration is aerobic activity. In particular this corresponds to the so-called zone two training. The zones of aerobic activity are based on maximum heart rates during the activity. In essence, zone two refers to a low to moderate intensity activity which is sustainable over time. Some consider this to be best described by an activity and intensity at which we are able to hold a conversation but would prefer not to. Any type of aerobic activity can be utilized within this zone of training. This can include walking, running, bicycling, swimming, and many others.
The overall health benefits related to aerobic activity include improvements in overall brain health as well as insulin sensitivity. There are noted enhancements in our cardiovascular endurance and stamina. Each of these benefits provide direct contributions to the pursuit of health and wellbeing. In addition this zone of aerobic training is associated with improvements in mitochondrial health and flexibility in the utilization of substrates for energy production. The issue of mitochondrial health, specifically from the perspective of substrate utilization for energy production, was discussed in the previous article.
The benefits of this type of activity directly relate to improvements in overall health as a result of improvements in brain health and blood glucose control through increased insulin sensitivity. Enhanced cardiovascular endurance and stamina provide direct benefits to our overall health, in particular to cardiovascular health. By improving mitochondrial health and flexibility, we are able to enhance systemic health on account of the important contributions that our mitochondria make to our overall health. Strictly from the perspective of substrate utilization for energy production, the increased flexibility to utilize fatty acids is important as it will lead to a reduction in glucose utilization and the associated lactate byproduct. As lactate increases blood acidity, it leads to increased respiratory rate in order to excrete the carbon dioxide which is effectively utilized to eliminate the lactate. Higher levels of blood carbon dioxide and increased respiratory rate both directly contribute towards shifts into activated and attacking states on account of increased sympathetic nervous system activation.
The above discussion to this point has emphasized the utilization of exercise and physical activity within the consideration of strategies within the Practices of the Healthcare Athlete. We now turn our attention towards utilization of physical activity as a tactic within this framework. Just as physical activity and exercise provide important strategic contributions towards our overall framework, these activities are similarly important as a tactic.
The utilization of physical activity as a tactic within the Practices of the Healthcare Athlete is particularly suited to implementation when shifting away from shutdown states. Within this state, it is first necessary to increase the overall energy and activation of our system, such that we are able to shift more towards activated and attacking states. This then allows us to implement additional tactics to shift into anchored and grounded states. Physical activity is particularly useful for the initial shift from shutdown states towards activated and attacking states. Low demand or low intensity activity, such as going for a light walk, can be particularly effective in increasing our overall systemic energy, thereby allowing for a shift towards activated and attacking states.
The above discussion emphasizes the importance of implementing exercise and physical activity within our daily routines. This is important from a strategic perspective in order to improve overall health and further strengthen anchored and grounded states as discussed above. Physical activity is also highly effective as a tactic in shifting away from shutdown states as discussed above.
In the pursuit of health, wellbeing, and sustainable high performance, the implementation of a regular exercise routine, as well as utilization of physical activity as a specific tactic are essential within the Practices of the Healthcare Athlete. Exercise and physical activity serve as an important somatic practice within the overall framework. As noted above, there are many direct health benefits of these activities and it is important to design a particular routine with activities from each of the three categories discussed above. The specific duration, type, frequency, and intensity are best determined on an individual specific basis in particular in conjunction with a trained professional. Physical activity should also be used as an important and useful tactic to shift out of overwhelmed and shutdown states.
To learn more, including about biologically complementary coaching for healthcare professionals and others in high demand domains, please visit www.darindavidson.com.
Dr. Darin Davidson partners with Learner+, a CME/CE reflective learning platform for healthcare providers. For the opportunity to reflect on this article and earn CME/CE credits, Launch here. Check out all past articles which are also eligible for reflections and CME/CE credits.
For downloadable, actionable strategies and tactics to leverage biology in the pursuit of health, wellbeing, and sustainable high performance, visit the resource store, Launch here. Chapters are arranged by topic so those of interest can be selected and each are also eligible for reflections and CME/CE credits through Learner+.