30 Seconds Summary
Autoregulation and the Minimal Effective Dose

  • Autoregulation allows you to train effectively across multiple disciplines by identifying the minimum effective dose of each activity for improvement and recovery.
  • The Central Nervous System (CNS) acts as a governor, signaling through various 'elements of effort' when to stop exercise to avoid injury and maximize effectiveness.
  • Key elements of effort include Speed, Position, Tension, leading up to Failure, which indicate when exercise intensity should be decreased to avoid Pain, Damage, or Death.
  • Monitoring changes in flexibility through a simple toe touch test before and after exercise can help determine if your body is ready for more activity.
  • Adjustments in form, range of motion, and speed in your exercises can help you pass the CNS test, optimizing your training session.
  • Continuous self-monitoring and adjustments in your training program can enhance performance over time and help fine-tune your awareness and intuition.
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