Working out can be hard. Maybe you have trouble starting, or maybe you have trouble sticking with it. Maybe it’s both. But if you’re a superhuman and you don’t have trouble with either, I suggest you skip this article.
I want to discuss a term that has been around since the 1950’s in regard to training: Periodization. Heard of it? Understand it? Again, if the answer is “yes” to both questions, move on. However, if you would like to learn more about what periodization is, and how you can apply it to your life – then keep reading.
Periodization defines a specific training model where training periods are broken down into periods of varying intensity, frequency, and type of exercise performed to achieve optimal gains. Traditional periodization would break these segments up based around a sport, or competition for a highly trained athlete. This is known as linear periodization. However, I’m assuming most, if not all of my readers are not elite athletes. I am going to discuss a type of periodization known as non-linear periodization training.
Before we get into linear and non-linear periodization, we should probably understand why this even matters and how it applies to you. Remember the first time you got into working out? I mean like, consistently going at least three times per week, lifting weights, running and noticing such a change in your body composition, mood, and how you were progressing? Then month by month, the body didn’t seem to change much, and the gains weren’t as big. You kept going and training, but the fatigue was catching up to you and it was more of a chore than motivation to keep going to the gym. Some people call this a slump. Some call it plateauing. This happens when our body is no longer adapting, either from too much stress on the body, or not enough.
So the way we combat that ‘slump’ is by shaking it up A.K.A periodization!
The difference between linear and non-linear periodization is the time of which an athlete is in a certain segment of their training. In non-linear training, this can be a change within usually a 1 to 2 week timeframe. The goal with this type of training is to continually “add” to your resistance. For example, you may start training a bicep curl with fifteen pounds in each arm. Linear periodization would tell you after 1-2 weeks to increase that weight to twenty pounds, and 1-2 weeks after that, increase it to twenty-five pounds. The more consistent you do an exercise, the more your muscles, tendons, and ligaments adapt and can start to challenge the load you impose on them. For linear periodization, the goal remains the same for each segment - get stronger, faster, more endurance with each segment.
In non-linear training, you can break this into “block” and “undulating” training. For the purpose of this article, I will refer to both as non-linear. The goal between these types of periodization is to completely alter exercise to meet different outcomes. Non-linear training focuses on multiple outcome goals. These days, or “blocks” of training have different outcomes such as: strength, endurance, flexibility/mobility, sport-specific training. The variation may be from day-to-day, or month-to-month. In one segment, you may work for 2-3 months to build strength, following the linear progression, while the next 2-3 months may be focused on mobility and endurance with activities such as yoga, running, biking, and swimming with lower weight training and weight days. This is more of the Block Periodization method. Undulating periodization focuses on more of a day-to-day change. In a week, you may have 2-3 days of strength, 1-2 days of mobility/stability work, and 2-3 days of endurance training. It's the idea of being “a jack of all, master of none.”
So why should this matter? Well, first of all, I believe everyone who exercises should have some sort of goal they want to reach. But before you give the goal of “run a marathon”, “become a bodybuilder”, I want you to think of the intrinsic goal, and I want you to think of your future self when you are in your sixties and beyond. Is your goal of exercise going to help your future self remain a strong, independent, functioning human?
So what should your exercise routine reflect? In my opinion, unless you are a super-athlete or currently in a sport (although much of what I discuss next should be applied to our athletes too) then your goals should benefit your body for the long run. Too many patients of mine choose their exercise goals on momentary things, like running a marathon. They think this will help them lose weight and get into shape. And I understand having that deadline to help you kick-start putting in the work. But, if you go through your marathon training, and you start putting the miles on, most programs and people forget the other important aspects of training, which include recovery and cross-training. I can tell you from experience that my most “fit” patients 20-30 years ago are now paying for those consequences with back, hip, knee and shoulder problems that went neglected for so long.
Variation of exercise should include the following categories: stability training, strength training, and endurance training. Endurance training can also be further broken down into steady state and VO2Max. I personally recommend adding all three categories on a weekly rotation, which follows the non-linear undulating periodization program most closely. In this next section, I will break down the training ideas and benefits. I have placed them in order of what I believe to be most important, or at least in what should be addressed first prior to adding or increasing training load to the next item.
Stability to Protect Joints and Ligaments
Stability training is a very low impact, bodyweight-centered training that connects the mind, body, and breath. Most traditional routes of stability training include classes such as Yoga and Pilates, but can be done at home, with minimal to no equipment. The main focus is doing a movement, but focusing on proper form and activation of the smaller, stabilizer muscles to engage proper movement patterns. This is essential prior to adding any weighted exercises to ensure the body can take on the load that is being put upon it. This is a section most people lack because of the education that needs to go into training this correctly, and most adults have movement patterns that are engrained through years of compensation. This stage of training is best to start with a supervised professional. But be weary, not all trainers and class instructors are keen on picking up these imbalances. Physical Therapists and those properly trained in dysfunctional movements would be the most helpful to return those dysfunctional patterns into functional ones.
Strength to Build Muscle
Strength training is a foundation for movement. We need to have strong muscles to help take on the demands of everyday work. Movements as simple as stair climbing, getting up from a chair, and carrying groceries into the house all require muscle strength. The problem is, if you only train for the bare minimum, when you ask your body to do more, like rake the leaves, or shovel snow out of your driveway, you start to place more stress on the tendons, ligaments, and joints and this is where injury occurs. So although strength is an integral part to training, it needs to be done tactfully. I will reiterate, you need to have a solid foundation of stability prior to building your strength. You will also need adequate recovery between events to allow those muscles to rebuild. The rebuilding phase is where true strength occurs. That’s why I would train strength no more than 2-3 days per week.
Endurance with Zone 2
Martti Karvonen is a Finnish Physician who classified the different heart rates zones relative to one’s maximum heart rate. For example, Zone 1 is 50-60% of your heart rate maximum whereas Zone 5 is at maximum effort. Therefore, Zone 2 is about 60-70% of your maximum heart rate. Zone 2 training has a profound effect on metabolic and aerobic health. Namely, Zone 2 can improve burning of fat for fuel during this state, and also promote more robust mitochondria (the little powerhouses of your cells) that allows for better metabolic regulation, especially as we age. This type of endurance training is just below lactate threshold. You know you are likely in Zone 2 training when you can hold a conversation, but would not be able to sing. The best recommendation is performing Zone 2 exercise at least three times weekly with at least 45-minutes per session to gain these benefits.
Endurance with VO2Max
VO2Max is a measure of a person’s maximum capability to utilize oxygen. The higher the VO2Max, the more “fit” a person is. The thing about VO2Max is that studies are now linking lower risk of mortality rates in persons with a higher VO2Max. Some studies have demonstrated that a person was found to be almost five times more likely to die if their VO2Max is in the lower twentieth percentile when compared to their healthier counterparts. A 2022 study published in the Journal of the American College of Cardiology concluded that, “Being unfit carried a greater risk than any of the cardiac risk factors examined.”
VO2Max is not necessarily trained as an “all out” effort, but more a variation in intensity. For best results, it can be trained as a 4-8 minute block in a Zone 3 or 4 (just a notch below all-out effort) with an equal 4-8 minute recovery. Repeat this anywhere from 4-6 times. Once weekly seems to be sufficient, but can be trained up to twice weekly. This type of work can be done as a run, on a bike, rowing machine, etc.
In my closing thoughts, I hope to reiterate the importance of knowing the “why” of your training. I want you to understand that there should be intention and purpose to the type of exercises you chose to do each week. Running at 100% all of the time, or forgetting about lower impact and recovery days can be detrimental to your physical health. Undulating periodization, in my opinion, is a perfect option for those looking to stay and remain active, with the goal for long-term health as it pertains to all facets of the body.
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