Periodization was first developed for athletes to avoid over training. Basically it involves cycling on and off of varying workout intensity levels. The idea is to avoid injuries associated with overtraining, as well as setting a specific time frame to be in peak shape. An example of periodization would be a marathon training program.
The average person would use this type of program most likely to to enhance their appearance for an upcoming event. A typical example of this would be a person preparing for a wedding or class reunion.
Many of us will start working out in anticipation of summer approaching.
If you one of those people here are some recommendations to get yourself looking your best this summer.
Given that we’re still right smack in the middle of winter this would be a good time to be following a quality strength training program. Ideally this would involve two or three days of strength training per week with a day or two rest in between. Best results would come from 8 to 15 repetitions of 3 to 4 sets with 60 to 90 seconds rest in between sets.
Once we get closer to the summer your program should change. This would be the best time to incorporate either circuit or interval training. The added cardiovascular exercise will help burn fat and calories. The desired effect is that you will become more lean which will show off all that muscle you built during the winter months. This being said, for women please don’t worry that building muscle necessarily means getting bigger. As long as you stay at repetitions that are about 12 to 15 you really are not working on building size. It’s repetitions below 10 that are best for that.
Although periodization was developed for athletes preparing for peak events, it doesn’t mean that your peak event has to be athletic. Hard work that is done during this never ending winter will help you look your best when the summer comes.