What's the deal with Rx Workouts
What is RX?
RX stands for "as prescribed." It refers to performing a workout exactly as it was designed, with the specified weights, movements, and range of motion. Think of it as a workout prescription that outlines how the workout should be done to maximize its effectiveness. This means if the workout calls for a 35-pound dumbbell snatch, I need to use a 35-pound dumbbell and execute the movement through its full range of motion.
The Specifics of RX
To RX a workout, I need to adhere to the prescribed:
Range of Motion: For example, in an air squat, I need to ensure my hips drop below my knees and I fully extend at the top.
Load: If the workout specifies a 35-pound dumbbell, that’s what I use.
Reps and Distance: If it’s a 400-meter run, I run the full 400 meters.
If I miss a rep or fail to reach the correct depth, I have to redo that rep. It’s about maintaining the integrity of the workout, much like following a course in a triathlon.
Why Do We Use RX?
Measurable and Repeatable Workouts
One of the key reasons for using RX standards is that it makes workouts measurable and repeatable. By performing movements the same way each time, I can track my progress and measure my power output. This consistency allows me to see improvements in my fitness over time. If I perform the same workout faster or with more weight, I know I’m getting fitter.
Creating Results
When I stick to RX standards, I ensure I’m getting the most out of my workouts. Full range of motion and proper load mean I’m working my muscles and cardiovascular system effectively. It keeps me accountable and ensures that I’m not cutting corners, which ultimately leads to better results.
A Litmus Test for Fitness
RX serves as a benchmark for my fitness. It helps me identify areas where I need improvement. For instance, if I struggle with the weight in a prescribed workout, it indicates that I need to work on my strength. If flexibility or mobility issues prevent me from achieving the full range of motion, it’s a signal to focus on those areas.
The Why Behind RX
Goals and Stimulus
Each workout has a desired stimulus – a specific way it should feel. Whether it’s a high-intensity interval or a steady-paced endurance workout, understanding the intended stimulus helps me modify appropriately if I can’t meet the RX standards. This ensures I’m still getting the desired benefits from the workout.
Accountability and Progress
RX is not about being perfect or the best. It’s about striving for improvement. By aiming to RX workouts, I set a high standard for myself. It’s a way to measure my progress and hold myself accountable. Even if I can’t RX a workout, working towards it means I’m continually pushing myself to be better.
Modifying When Necessary
Sometimes, modifications are necessary. Whether due to strength, skill level, or specific goals, adjusting the workout to fit my current abilities ensures I’m still making progress. For example, if I’m focusing on building gymnastic strength, I might do strict pull-ups instead of kipping ones. The key is to maintain the workout’s intended stimulus while addressing my personal fitness needs.
Conclusion
Incorporating RX standards into my fitness routine has been transformative. It provides a clear benchmark to measure progress, ensures I’m getting the most out of my workouts, and highlights areas for improvement. While it’s not about perfection, striving to RX workouts pushes me to be the best version of myself. It’s about working towards better, every single day. So, next time you step into the gym, think about the RX standards and how they can help you achieve your fitness goals. Let’s keep pushing, keep improving, and enjoy the journey towards a healthier, fitter life.
