Periodization
Lately, I have been wondering about reaching a plateau in my weight loss and workout regime. A lot of bloggers out there talk about it and it concerns me because I am having success now and am enjoying the workouts that I do (and I'm not bored yet). With each of my workouts I vary and/or increase time, intensity, distance, reps, etc. so that I don't get stuck that way. Lucky me, I saw the following question in the Washington Post weekly health chat today...
"Q: I've heard you and several other sources say it can be helpful to change workout routines because your body gets used to it and there are diminishing returns. My cardio workout centers around 30 minutes on a stationary bike, but I am continually pushing myself pretty hard -- I keep my heart rate between 75% and 85% of maximum for most of the 30 minutes (I'll push myself past 90% or 95% for as long as I can, usually about 2 minutes). If I keep the heart intensity of my workouts will I see diminished returns if I stay on the bike rather than moving to another piece of equipment.
A: The training tactic you refer to is called "periodization," a fancy word that means you need to change what you're doing every four to eight weeks to keep improving your fitness. I usually see it described in programs related to strength training; the idea is that your body, shrewd instrument that is is, finds ways to conserve energy even if you're making it work hard.
I've heard less about periodization related to cardio, but let me speculate: the muscles used in a particular exercise will adapt and flatline, but you'll keep getting cardio benefits if you keep increasing the amount/intensity of cardio work.
With biking, your quads may quit growing/getting stronger if you stay with biking alone, but your heart-lungs-circulatory system-brain will keep improving as you gin up your workouts by monitoring heart rate.
Changing types of exercise is good to prevent injury, spread the benefits of exercise around your body and fight boredom. All good reasons to find another cardio exercise to alternate with biking."
Sounds like I should be okay for now. I am really hoping to keep this up at least until I am under 200lbs, then maybe I can shake things up a little. I think it will be easier to introduce new activities when it is easier to get my arse going ;)
"Q: I've heard you and several other sources say it can be helpful to change workout routines because your body gets used to it and there are diminishing returns. My cardio workout centers around 30 minutes on a stationary bike, but I am continually pushing myself pretty hard -- I keep my heart rate between 75% and 85% of maximum for most of the 30 minutes (I'll push myself past 90% or 95% for as long as I can, usually about 2 minutes). If I keep the heart intensity of my workouts will I see diminished returns if I stay on the bike rather than moving to another piece of equipment.
A: The training tactic you refer to is called "periodization," a fancy word that means you need to change what you're doing every four to eight weeks to keep improving your fitness. I usually see it described in programs related to strength training; the idea is that your body, shrewd instrument that is is, finds ways to conserve energy even if you're making it work hard.
I've heard less about periodization related to cardio, but let me speculate: the muscles used in a particular exercise will adapt and flatline, but you'll keep getting cardio benefits if you keep increasing the amount/intensity of cardio work.
With biking, your quads may quit growing/getting stronger if you stay with biking alone, but your heart-lungs-circulatory system-brain will keep improving as you gin up your workouts by monitoring heart rate.
Changing types of exercise is good to prevent injury, spread the benefits of exercise around your body and fight boredom. All good reasons to find another cardio exercise to alternate with biking."
Sounds like I should be okay for now. I am really hoping to keep this up at least until I am under 200lbs, then maybe I can shake things up a little. I think it will be easier to introduce new activities when it is easier to get my arse going ;)
posted by Nicole VA @ 1:01 PM
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