Master the art of REST BASED TRAINING (RBT).
Here’s a secret to success in enjoying your workouts in a group format. A new system and psychology for safe and effective exercise. RBT is a system that makes rest, not work, the primary goal of the workout. It allows participants to take a rest for as long as necessary. Rest actually becomes a tool for increasing intensity, because exercisers can strategically use it to work harder than they could without rest. It also provides a buffer against overexertion, making even high-intensity workouts safe (Warburton et al. 2005).
In RBT, the protocol adapts to the individual rather than forcing the individual to adjust to it.
For time-based workouts, make it about 30% shorter. For example, if an exercise set is ONE minute, you should be doing 40 seconds only.
For repetitions-based sets, do about 30% lesser. For example, if an exercise set is 10 reps, you should be doing about 7 reps only.
Your workout today lasts 30 to 40 minutes in total.
Stop and let others, go ahead with their set – don’t worry, you’ll be as fit as them if you follow our formula!
Make the exercises easier, go ahead – modify them to make the exercises work for you!
Smaller Ranges of Motion
Longer Rest – Catch your breath, breathe deep. Only join when you’re ready! Let the others start first, it is okay!
REST BASED TRAINING PRINCIPLES and JUSTIFICATIONS
There are four key components of RBT, represented by the acronym R-E-S-T:
- R= Rest-based. Rest, not work, is the goal of rest-based training. This automatically increases the quality of work done and makes exercise psychologically easier (Edwards et al. 2011; Ekkekakis 2009; Lander, Butterly & Edwards 2009; Rose & Parfitt 2010; Williams 2008). When exercisers have permission to rest according to their needs, they voluntarily work harder without being consciously aware they are doing so.
- E = Extrinsic focus. Intrinsic sensations—such as breathlessness, burning and other sensations—are inhibitors of exercise intensity (Duncan et al. 2010; Williams 2008). Rest-based training incorporates techniques that focus exercisers on what they are doing (extrinsic factors) versus what they are feeling (intrinsic feelings). With this in mind, a RBT workout is often structured to be quick-moving and psychologically motivating.
- S = Self-determined. RBT workouts are structured, but exercisers have complete autonomy over exertion and rest. They are taught to use their rest strategically to push harder than they could without it. Giving control to exercisers increases workout quality (Edwards et al. 2011), improves exercise adherence (Deci & Vansteenkister 2004; Ekkekakis 2009; Markland et al. 2005; Ryan & Deci 2000; Rose & Parfitt 2010; Williams 2008), makes exercise psychologically easier (Lander, Butterly & Edwards 2009) and improves results over time, when compared with more definitive exercise prescriptions (Mann 2010).
- T = Time-conscious. Time and intensity are linked. Harder workouts must therefore be shorter by necessity. RBT workouts usually last from 20 to 40 minutes and incorporate start-and-stop work and rest segments according to individual needs.