Intensity, Fatigue & Good Technique

Now let's consider the concepts of Intensity, Fatigue & Good Technique.

Intensity

Exercise intensity refers to how hard your body is working during physical activity. Your health and fitness goals, as well as your current level of fitness, will determine your ideal exercise intensity. Typically, intensity is described as low, moderate, or high (vigorous).

Low intensity suggests that you are exercising at a level of effort that you would describe as “gentle and not very hard” (without being boring).

Moderate intensity suggests that you are exercising at a level of effort that you would describe as “challenging and somewhat hard” (without creating anxiety).

High intensity suggests that you are exercising at a level of effort that you would describe as “very challenging and very hard” (without creating pain or excessive discomfort).

Be aware, it is normal to experience mild muscular aches for a day or two after performing moderate or high intensity resistance training. Delayed onset muscle soreness (DOMS) is especially common if you are not used to this type of physical activity.

When first learning the exercises in this course, we suggest you should be exercising at a low to moderate level of intensity. Once you feel confident performing the introductory workout (and as you move onto future KLT workouts) you may choose to train at a moderate to high level of intensity. Apart from during elite athletic training - it is rarely necessary to take exercise to the extreme (high risk) levels of maximum effort or exhaustion.

Warning: If (in the rare event) you experience any of the following symptoms, stop exercising and seek medical help:

  • extreme breathlessness
  • breathing problems such as wheezing or coughing
  • chest pain or pressure
  • extreme perspiration
  • dizziness or fainting
  • severe muscle pain or cramps
  • nausea
  • severe pain in any muscles or joints
  • extreme and long-lasting fatigue after exercising

Fatigue

In KLT, Fatigue is defined as “compromised technique or impending loss of movement control during an exercise”.

Fatigue is not necessarily ‘feeling the burn’ or localised weakness in a specific body part or muscle. Once you notice adverse movement quality, such as loss of postural control, the set should stop. Movement fatigue indicates a breakdown in performance of one (or more) of the joint-motions or muscles involved anywhere along the entire kinetic chain (anywhere from toes to finger tips - and everything in between). For those new to KLT, it is often the small deep stabilising muscles that fatigue first. These small muscles are working quite hard in all KLT exercises - they are difficult to see and feel and are often ignored in the traditional gym environment. However, the strength and endurance of these ‘deep little muscles’ is very important for the prevention of injury and for long term optimal physical performance.

With more Kinetic Link Training experience (once the muscles of the entire body have had more practice at ‘playing well together’), fatigue tends to be more generalised along the entire kinetic chain or most evident in the prime mover muscles of the focus movement (the bigger more superficial muscles).

Because we have removed the use of seats and benches and other external supports in KLT, you will always be training in standing (never sitting or lying down) for all exercises, using a variety of squats and lunges as the base on which all your upper body actions are performed. So it is to be expected that, if you are new to this type of full-body functional strength training, you may primarily experience fatigue in the lower body during your workouts until the lower body muscles develop improved levels of strength and endurance. We commonly hear the feedback from our clients …” Wow - I can really feel this in my legs!”

Good Technique

In Kinetic Link Training we love to celebrate good technique.

Unfortunately, it is easy for poor technique to develop when you are not fully aware of what good technique actually looks like - so it is always important that you watch the videos in this course carefully and take note of the narrated key points for optimal movement control. Movement control for every single exercise includes the picking up and putting down of the weights. Every exercise starts the moment you lift the weight and is not over until the weight is safely and gently put back down again. We certainly would never encourage (or tolerate) dropping your weights.

It is common for technique errors to develop when one is too focused on simply “lifting heavy” rather than “moving well”.

We often explain to our clients that “you earn the right” to lift heavy (if you wish to do so) by first demonstrating excellent technique under lighter loads.

If you train too heavy or you move too fast, or if you are simply not focussed on the quality and gracefulness of your movement, technique errors may be allowed to creep in and persist. Poor technique quite simply means that your long term strength and movement control will be compromised and your injury risk will be significantly increased.

When exercises are performed with precision and mindfulness with well-controlled good technique then long term strength and improved performance is ensured and risk of injury is minimised.

Getting Started with KLT

Back
Next

BACK

NEXT