Resting in Flow Fit

[William J]

I am moving right along in my Flow Fit training and GPP however, after a few minutes of going at it I begin to get winded. I am using this as my GPP for now and sometimes doing a 30 min. walk with the family after dinner.

So, my question is, should I slow the entire set of movements down so that I do not need to "rest" for 15 or so seconds in between flows, or continue as I am doing now and resting for that 10-15 seconds to catch my breath when I need to. I can easily (relative term) do level II for 15 minutes if I pause every once in a while when I get winded.

Also, if I do need to stop for a few seconds should I stop while standing or should I stop while squatting so I can get some extra time in the trinity squat position?

Thanks. :)

[Adam Steer]

Thomas' answer is great. I just wanted to add that we have the perfect tool to assess if and how often we should take rest pauses in any program, and that is the intuitive training tool of RPE (Rate of Perceived Exertion). So if you are shooting for an RPE of 6 on a scale of 1 - 10, you just need to modulate your rest pauses, your pace or a combination of both so that you come out to the target RPE. The choice of which factor to adjust is really up to you, your goals and your needs. For example, you could shoot to go through each round at a fast pace, then take a short rest pause, and this would target a different energy system (gylcolitic) than if you took it at a slower pace without rest pauses (more towards the aerobic energy system). Both are valid... But the main thing is hitting that RPE target.

Cheers,
Adam

[William J]

Thanks guys.
Yeah, Thomas, sometimes in the middle of a chain I can do a few of the movements pretty quick, while going slow through others. The RPE of the spinal rock is very high for me since it is so difficult to get back to a squat, but the leg swoop is much lower.

I do push through and rest at the beginning of the chain, so it sounds like i am on the right track.

Adam, thanks for clarifying which approach will target my training in a specific way.
Thanks as always.