Tag Archives: resistance

PERIODIZATION
Feb. 01.

Fundamentals of Training: Periodization

Fundamentals of Training: Periodization

squat

Not all of us are trying to become power lifters but all of us can benefit from an increase in strength. Whether you are an intermediate gym goer, a mother, an athlete or a 70 year old woman the benefits of muscular strength help with every day activities.

How does someone gain strength? Strength is gained by stressors put on the body and adaptations occurs.  Like a baby adapts to the new stress load of their body weight, it does not take long for adaptation to occur and the child start running around the house. The same occurs in a grown individual’s body when lifting weights at the gym. It is quite a bit more advanced than simply adding more and more weight;  that is where periodization training can help you get to the next level.

Periodization is a system of training where training is broken into periods of time, each period has is a specific goal set for strength, power or hypertrophy gains.  When adding stress to the neuromuscular system there are phases the muscle goes through. First the neuromuscular system has an alarm response where energy out put is high as the body recognizes it is being challenged, then there is resistance where the body is adapting to the stimulus and lastly the exhaustion phase where energy is depleted and no adaptation occurs. There are two forms of periodization training linear and non linear. Using these methods of training help avoid the exhaustion phase and use all valuable energy in the adaptation phase until a peak performance or competition.

graph

Linear is where training is broken down into weeks or months (mesocycle) where each period has a specific goal and rep range. This is best for the beginner lifter where training phases are broken down into 4-6 weeks. It is easier to track and can allow slower progressions to avoid injury.

Nonlinear periodization training is for the more advanced lifter and is a daily change in either volume or intensity (intensity=%1RM, Volume=sets x reps.) The most commonly known of this form of training is DUP or daily undulated periodization training because daily the adaptation mechanism is changed.

Which is better?

There is no evidence that one program works better than the other.  Different athletes should consider which program is most beneficial based on when and how often they need to perform optimally.

 

Challenge your abilities!

 

Hoffman, Jay R. “Periodized Training for the Strength/ Power Athlete.” NSCA’s Performance Training Journal 1.9 (n.d.): 8-11. Web. 30 Jan. 2015.

Wathen, Dan, Thomas R. Baechle, and Roger W. Earle. “Periodization.” Famu.edu. N.p., 26 Oct. 2011. Web. 29 Jan. 2015

Tagged: , , , , , , , , ,

Sep. 08.

Cardio for Calories

 Cardio for Calories

Four ways to maximize cardio for fat loss!

How do you stop spinning your wheels during cardio sessions? These are four ways to maximize your calorie output:

Integrate cardio with weights

images4FHF682I

Short on time? Circuit style training is great for keeping your heart rate elevated for a length of time while still obtaining the benefits of resistance training.

 

 

 

 

Do cardio on a separate day, or time of day from lifting

Cardio is just like lifting in the sense it is always best done when you have the energy to push yourself to the max. Therefore, it would be more beneficial to do cardio on a separate day from other training than it would be to give your cardio training 50% effort post training.

Eat prior to cardio

Contrary to the myth, there is no proof of long term fat loss during fasted cardio. There are benefits at certain times for certain goals using fasted cardio. Most clients want to gain lean muscle while loosing fat therefore fasted cardio would not be most beneficial.

imagesWA9DIS1E

There is room for argument that fasted cardio has benefits. And I would agree using fasted cardio for performance based gains can be a useful tool when integrated properly.  But from my experience for the benefit of fat loss, I have found an individual can push themselves harder, allowing their heart rate to be elevated to a fat burning zone when they have ate at least a few hours prior to cardio. If muscle loss is the goal, fasted cardio may be an alternative cardio option.

It’s all about the heart rate!

cardioEver seen those gym goers who do cardio daily while still holding a conversation… and continue to look the same?  One factor why they may never gain results is because they are taking cardio lightly. Cardio for fat loss should be quick an intense! A study by the University of St. Thomas, shown that maximal fat oxidation occurs between 60 to 80% of one’s maximal heart rate. When the heart rate is elevated so is oxygen consumption. The most fat oxidation occurs around 54% of the body’s maximal oxygen uptake, or VO2max.

Can you burn fat with moderate intensity cardio? Sure.  Low intensity cardio at long durations may burn more calories than a short high intensity cardio session during the actual activity but you will not expend energy post exercise with low intensity cardio. Therefore cardio training must be integrated based on one’s goals.

Tagged: , , , , , , ,