Hans Selye Overcoming Plateaus

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Hans Selye’...

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VIL. Selye’ and Cleaning .

By Dr. Greg Shepard I first became acquainted with Hans Selye’s General “Countershock.” Soon he is jumping in and out and having Adaption Syndrome Theory 25 years ago. It was like a light a great time. This is the “Stage of Resistance.” Eventually, bulb being turned on. After writing several articles and in a matter of several hours, depending on the temperature giving lectures on the subject, it was apparent others liked of the water, he will start to freeze and even die if he can’t this creative new approach. Even to this day, new get out. This is called the “Stage of Exhaustion.”

Periodization Systems with their various cycles mention Next, let's discuss what happens during two-a-days or Selye’s Theory as the foundation and basis for their system. the first football practice. It’s hot and the work load is Hans Selye’ did his research in the 1920’s. He extreme. The athlete may be yelled at and he’s under stress wondered why some people would get sick and others to learn new plays with a new team. The athlete is would remain healthy in spite of being exposed to the bumped, bruised and dehydrated. Plus, school is starting same virus. Selye’

experimented with rats and subjected soon and he’s very concerned about the new zits on his them to all kinds of stressful situations. One group of rats face from his sweaty helmet. Do you get the idea? We are in was exposed to prolonged cold. He then cut them open “Shock”. and found three differences. First, the thymus, an By the third day, the athlete is beaten down and is at endocrine gland located just below the throat, had shrunk. the low point in the graph. Many athletes will quit as Second, the adrenal cortex and glands, the source of they’re not sure if life is worth living.

However, if they have adrenaline, became enlarged and third, there was an enough courage to stick with it, things start to get better. engorgement of blood to the stomach area.To his Obviously we are now in the “Countershock” stage. When amazement, the same three things occurred; the thymus two-a-days are over and the game schedule has arrived, shrank, the adrenal cortex enlarged and there was an the body has adapted. The athlete is no longer bothered by engorgement of blood to the stomach area. hitting, his body doesn’t ache like before, he knows his Further experiments subjected the rats to a poor diet, plays and his zits are clearing up.

He's even thinking about no sleep, loud noises, and separation from the group. He going to a dance after the game. The athlete is now into the even cut off their tails. It didn’t seem to matter what he did “Stage of Resistance.” to those poor little rats because those same three things would always happen.

However, what would happen if we played a 25 game schedule. The number of injuries and negatives As Selye’ further reasoned and experimented, he developed the General Adaption Syndrome theory. When a would be compounded. The team would be in the “Stage of Exhaustion.” It would not be a good situation. person is first introduced to a stressful situation, that Finally, let’s analyze what happens when an athlete person experiences what Selye’ calls “Shock.” As the body begins a weight training program. After the first workouts, begins to adapt, a second stage is entered and defined as soreness will be experienced. If a lot of squats are done, “Countershock.”

Defense and survival mechanisms are even walking may be difÏcult. We are in “Shock.” Again, if then put into high gear and the body seems, at this point, the athlete will stick with it, his body will begin to adapt to be functioning at an optimum level. This period is called “The Stage of Resistance.” experienced. But what would happen if the same athlete “Countershock” and “Resistance” stages will be If the stress continues in the same form, the body did the same heavy squat routine every day for six weeks? begins to wear out. When this point is reached, these Obviously he would enter the “Stage of Exhaustion”.

The defense and survival mechanisms will shut down rather athlete wouldn’t die but he would either quit or go quickly. If some kind of intervention does not happen fast, downhill. Also, he would begin to hate the program and sickness or even death can occur. This is simply called “The think negatively about winning and the entire athletic Stage of Exhaustion.” program. Maybe that is death!

To help the reader better understand this process, I will Hans Selye’ wondered if the “Stage of Resistance” discuss three familiar situations. Please refer to the graph could be extended. If he could find a way, then a lot more on page 16 for further understanding. people could enjoy a healthier and sick-free life. Through First, let’s analyze a swimming experience most continued research, Selye did discover wonderful ways everyone has had. A person comes outside all ready to to extend the “Stage of Resistance.” Bigger Faster jump into a non-heated pool. His friends say “Come on in, Stronger has used this formula in overcoming plateaus the water’s fine once you get used to it.”

So he jumps in. and extending the “Stage of Resistance” in weight Now he is in “Shock” and he wants to choke his friends. training week after week, month after month and even year after year. it.

Hans Selye’ discoverd one way to prevent sickness into the program. was to just obey common sense rules. For example, college Selye’ also found out that a regular routine is health facilities have a great influx of students who get important in keeping the “Stage of Resistance” climbing. mono at the end of finals. Why? They stay up late, eat That means regular hours, sleep, diet, etc.. Recent studies poorly and worry preparing for tests. Hence, they reach show that married men live longer than life long the Stage of Exhaustion and become sick. Selye’ found bachelors.

It is theorized that married men have regular other important factors in preventing sickness which I routines which react favorably with the immune system. have used in preparing FIVE LAWS that overcome Therefore, our second law is to induce a variety of change plateaus: (1) Create Constant Change, (2) Have A Regular within a regular workout structure.

Routine, (3) Obey Common Sense Rules, (4) Create A The third law is to be smart on the common sense Sense Of Belonging, Achievement and Direction aspect of life. You should eat plenty of good food, get the Towards Goals, (5) Workout Smart Not Necessarily Hard. right amount of sleep, wear a coat in the rain or cold, drink Study the graph below, ponder the laws and reflect upon a lot of liquids in hot weather and have some time to the explanations given in this article. yourself that’s relaxing. Abuse of any of the above will A man came to a doctor saying he didn’t feel well and that he had the blahs.

The doctor did extensive tests but We also know that loneliness, separation, death of a loved one and divorce can create severe stress causing shorten the “Stage of Resistance.” the”Stage of Exhaustion” to appear very quickly. towards worthwhile goals and a sense of achievement all assist greatly in extending the “Stage of Resistance.”

Conversely, a sense of belonging, a sense of direction board and read a newspaper while their athletes work out General Adaption Syndrome could find nothing wrong. The doctor advised “What you need is to take a vacation.” This doctor was using Hans Selye’s first law in preventing disease and being more healthy. Selye’ discovered that a change in a routine would extend the “Stage of Resistance.” He was amazed to find that even a strenuous change didn’t matter. Any change aids in overcoming a plateau. A great coach must be sensitive to his team. The following scenario often happens in about the sixth week of the season.

You are into your regular routine of practice but the players seem listless. At first you get mad at their sluggish performance. You threaten, demand or even plead but it gets worse. Then you get smart and discover the solution might be to shorten practice, do something result is very favorable. In weight training a great coach can sense a plateau setting in and apply change to a routine. The problem is that it is impossible to be sensitive to every individual in the program. The BFS system does it automatically every workout. Change is a vital ingredient and it’s already built do not create an atmosphere of belonging to something special or a positive direction towards winning.

Their athletes will reach a plateau more quickly in this environment. It is true that exercise will cause stress and cause a person to go through the General Adaption Syndrome phases. However, if exercise is done in the right amounts it acts like a vaccine. We don’t worry about polio anymore because we have our “shots” when we're young. What's in those shots? A little bit of the polio virus is injected into the body. A reaction takes place within the bodies defense mechanisms. Antibodies are manufactured and placed on alert status. They will be ready to combat any polio virus introduced naturally.

But what if we put a_ lot of the polio virus in that shot and make the person do it over and over again. Most likely the shots will cause polio not prevent it. This fall a division I-AA football player was quoted as saying to the press, “Last year I lifted weights five times a week but now I only lift three times a week and stretch in the off days. I’m doing much better this year.” This player found out a better way by trial and error what research has known for decades.

Yes it is important to work hard like the player described above but it is even more important to work smart. The BFS Set-Rep System uses every one of Selye’s principles in overcoming plateaus.

From BFS Magazine — Winter 1991. Part of the BFS Magazine Archive (1980–2014).