The Art of Avoiding a Push-Crash Cycle

How to avoid workout “Push-Crash” cycles by learning when to either Pace or Push your workout.

When starting a new exercise program or amping up your current one, you may be faced with the dilemma of when to pace your workout and when to push your limits. This decision is individual, based on your current overall fitness level and personal goals. 

So, how do you determine when to pace or when to push? In other words, when to support your body versus challenging it? When you are looking to support your body, it is to maintain your baseline of activities or get back to it. Challenging your body is improving your baseline activity.  For individuals dealing with chronic illness, pushing too hard can result in a crash of debilitating symptoms extending far beyond typical soreness felt after a workout. It is crucial to avoid the “push-crash cycle” by learning to listen to your body and developing keen awareness of your body’s signals. 

One useful framework for making this distinction is to categorize workouts based on their impact on the nervous system: Workouts to Support and Workouts to Challenge. The nervous system (NS) regulates many facets of our bodies and lives from how we interact with ourselves and others, what our body’s are preparing to accomplish, how we digest food, and even how quickly we can heal from injury. It is not looking at the muscle systems in terms of tissue flexibility, strength and endurance as separate from the remaining functions of the body. Dr. Stephen W. Porges, founder of the Polyvagal Theory, advocates for optimizing autonomic functioning to activate the body's innate healing capacity.

Prioritizing pain reduction, enhanced well-being, or simply having enough energy for daily activities is the goal of working out. The key is to find a balance between relaxation and support on one hand and strength and activity on the other. Regularly ask yourself: is today a "pace" day or a "push" day? A “pace” day will help you maintain your baseline and “push” day will help you grow it. 

Regardless of the exercise modality—be it Pilates, Yoga, or Strength Training—each can be adapted to either support or challenge your body. The focus should be on selecting the most suitable exercises and performing them in a way that aligns with your current energy levels and goals. So then the next question is, how do you create a workout plan based on energy levels that supports the nervous system?  

Supporting your Nervous System 

Movements that support your nervous system are grounding, centering, and rebalancing. Choose exercises that nurture your energy, fostering a sense of safety, calmness, and revitalization. This approach involves not just what you do but how you do it.

• Touch: gently patting, brushing, rubbing, and squeezing. 
• Hear: Listening to quiet calm music or natural sounds
• Speak: Making sounds such as an audible sigh, chanting and singing 
• Breathe: Utilize breathing techniques with longer exhalations, such as Straw Breathing.
• Move: Perform exercises at a deliberate pace or try gentle rhythmic movements like rocking and swaying 
• Time: pause or stop before feeling tired or “worked”

Challenging your Nervous System 

Movements that challenge your nervous system are dynamic, off-balance, quick, and multidirectional. Opt for dynamic exercises that expend or burn energy, fostering a sense of upbeat safety and posititivy.  Similar to supporting exercises, the focus is not just on what you do but also on how you do it.

• Touch: vigorous patting, brushing, and rubbing
• Hear: Listening to upbeat, up tempo music 
• Speak: Loud or fast sounds such as shouting or rapping
• Breathe: Breathing techniques that get the blood pumping such a Breath of Fire (Cleansing Breath)
• Move: Dynamic movements at at moderate or quick pace
• Time: Build stamina and endurance 

Consider what you enjoy and find activities that don't feel like another to-do list chore.  Recognize that your energy levels may fluctuate daily and determine whether you need to support or challenge any given day. Regardless of your starting point, you can workout in a way that meets your needs and leaves you feeling refreshed.