Drs. Mike Israetel and James Hoffmann, in their book How Much Should I Train?, introduce several terms that are useful in understanding the adaptive processes in exercise. I also find that they are analogous to the growth processes in life, as well. These terms are: maximum recoverable volume, minimum effective volume, maximum adaptive volume, and maintenance volume. The authors define these as follows:
Maximum Recoverable Volume (MRV): The highest volume of training an athlete can do in a particular situation and still recover.
Minimum Effective Volume (MEV): The lowest volume of training an athlete can do in a particular situation and still measurably improve.
Maximum Adaptive Volume (MAV): The amount of training that, in any one unit of time, yields the greatest adaptive response.
Maintenance Volume (MV): The lowest volume of training an athlete can do in a particular situation and still retain his/her abilities.
I will leave the reader to explore How Much Should I Train? on his or her own. Here, I would like to interpret these within the well-centered fitness model.
Growth requires a stimulus. Whether one is seeking Spiritual, Physical, Intellectual, Emotional, or Social growth, one must be sufficiently challenged. Ideally, we want to see optimal growth across all dimensions over time. (This is the nature of “well-centered fitness”—balance across the dimensions.) Often, however, there is not enough time and energy to put toward maximal growth in all dimensions at the same time. I like to refer to this as “opportunity costs”—activity in any area of our lives comes at the cost of some other activity. There are, after all, only 24 hours in any day.
To be growing, one needs to be putting an effort toward growth that is somewhere between the MEV and the MRV. Typically, one will have greater focus on one dimension on any given day, but, overall, one is seeking to be centered across dimensions. In other words, there cannot be too much emphasis on one dimension at the expense of the other dimensions—unless, of course, that one dimensions is totally out of whack. (One should not, for example, neglect putting the greatest emphasis toward a failing marriage.) In such a case, however, it is important for the individual to maintain the other dimensions (i.e., pursue the MV for these dimensions) as to not forfeit progress.
MAV is the maximal progress we make toward well-centeredness, given our circumstances. It is the balance of our time spent, journaling, praying/meditating, exercising, reading, working, coaching, socializing, etc. It is not enough to “be balanced”. One can easily remain balanced hovering around the MV, but this is not growth. One must manage his/her efforts at self-improvement. MAV is kaizen (to use a term from business) or continual growth. We will want to manage our time wisely to optimize our progress across all dimensions.
I hope to refine my thoughts on the application of these concepts to well-centered fitness over the coming weeks and months. Personally, I need to zero in on my own “volumes” as I seek well-centeredness. I hope the reader will join me.
Be your best today; be better tomorrow!
Carpe momento!