As Basic as It Gets Part 2

As Basic as It Gets Part 2

Yesterday, I defined what effective exercise is. Today, I’ll discuss the requirements for obtaining the best adaptive response to the exercise stimulus.

Requirements for Best Adaptive Response to Exercise

For exercise to be effective, you need sufficient stimulus in terms of both intensity and duration to create a predeterimined adaptive response (result) that is both desirable and sustainable.

In order to safeguard this adaptive response, and to be sure that it is the response that you want it to be, there are two other key factors that must be considered in addition to the Stimulus (exercise) itself. They are Nutrition and Recovery Time. Best results are obtained when all three components—Exercise (stimulus), Nutrition, and Ideal Recovery Time—are in perfect and harmonious balance.


By consuming the highest quality nutrients obtainable, we can increase both the effectiveness of the exercise (stimulus) itself and the adaptive response (result) that we are trying to achieve. This is most efficiently accomplished by feeding the body the best rebuilding materials (nutrients) it requires in order to speed both recovery and stimulate growth and regrowth of the muscular and connective tissues that have been stressed as a result of the exercise stimulus used. The recovery and rebuilding process of the tissues (muscle as well connective) in response to the exercise stimulus can be dramatically enhanced as the direct result of good nutrition. Likewise, without an abundance of the right nutrients (i.e., vitamins, minerals, proteins, carbohydrates, fats, enzymes, and co-factors), the adaptive response (result) is diminished and not even close to what it could be if the correct balance of nutrients had been made readily available. So is Nutrition important? You bet it is. Every bit as much as the right Stimulus (exercise).

Ideal Recovery Time

The next important factor that directly determines the level of adaptive response that can be achieved is giving your body its ideal recovery time. This is critically important. One can follow the world’s best and most effective exercise program as well as the world’s best nutrition plan, but if he does not allow for the ideal recovery time, he will not achieve the adaptive response (result) he is looking for. In fact, by cheating yourself out of the ideal recovery time, you could be setting yourself up for injury and chronic fatigue. So what exactly is Ideal Recovery Time? In terms of exercise, it depends on three factors: intensity, duration, and frequency (as well as Nutrition, which is covered above). But make no mistake, all three: Exercise, Nutrition, and Recovery Time must be in correct and synergistic balance. Too little recovery time or too much recovery time will diminish the best possible adaptive response.

And with that said, tomorrow I will discuss exercise intensity, duration, and frequency for optimum health, strength, and fitness. Until then
—John Peterson

Bronze Bow Publishing
2600 E. 26th St., Minneapolis, MN 55406
866.724.8200  fax 612.724.8995
Bronze Bow Publishing Copyright © 2009 Bronze Bow Publishing. All Rights Reserved.