Category: Fitness

By: Alison Hall

Terms to know:

Macrocycle: long-term training period, usually between six months and one year

Mesocycle: smaller phases within the macrocycle, usually several weeks to a few months

Microcycle: each part of the mesocycle, usually one week

Periodization is not a new concept—in fact, the founding principles of periodization can be traced back to ancient Greece.¹ It was developed in the 1950s by former Eastern Bloc countries to train their athletes to adapt to endurance training.² The National Academy of Sports Medicine (NASM) defines periodization as the “division of a training program into smaller, progressive stages.”³ This definition creates a lot of questions. How many stages? How small? How often to progress? While there are many answers to these questions, researchers have developed three straightforward programs: linear, reverse linear, and undulating.

In linear periodization—sometimes called classic periodization—strength training progresses from a low intensity to a high intensity across the entire macrocycle, generally progressing from high repetitions of lighter resistance to low repetitions of higher resistance. The goal is to increase strength and power.² If you were following a six-month macrocycle, the first eight-week mesocycle would consist of high repetition, relatively low-weight strength training. Each weekly microcycle would involve changes, such as lifting 5 percent more weight while keeping good form. The second eight-week mesocycle would focus on strength, and the intensity of each workout increases. The number of repetitions per set decreases, but the amount of weight lifted and number of sets per muscle group increases. The third eight-week mesocycle focuses on power. The intensity increases again, lifting heavier weights for fewer sets with fewer repetitions per set. The amount of rest between each set increases as well.

Reverse linear periodization takes the linear plan and runs it backward. Mesocycle one would start with a heavy weight doing fewer sets of fewer repetitions. Mesocycle two would be the same as in a linear plan, then mesocycle three would involve more sets with more repetitions of lighter weights. Microcycles would be manipulated the same way as in a liner plan. Research has found that this type of training to increase muscular endurance more, but strength less, than linear or undulating periodization.⁴

Undulating periodization does not follow the same type of pattern as the other two types. Undulating periodization usually follows a fourteen-day mesocycle with three or four different workouts.² With this type of plan, both the intensity and the number of sets and repetitions per set change from workout to workout. When a mesocycle ends, you can take a rest break or start over with another fourteen-day plan. This type of training is good for athletes who need time off from intense strength training for a competition. It also takes less planning, and it is easier to change your plan if you are feeling tired or sick one day or have extra time to do more another day. Research has found this type of training is equally effective or even more effective than linear models for gaining strength. In one study, subjects training in a twelve-week undulating periodization program increased chest press strength 14 percent more and increased leg press strength 30 percent more than subjects training in a twelve-week linear program.⁵

So what is best for you? If you have a long-term goal of strength and power, try linear periodization. If you want to increase muscle endurance, try a reverse linear periodization plan. If you have more short-term strength goals, are training for events that happen on a regular basis, or like to change things up more often, then undulating periodization could be for you. Whatever you choose, make sure you can do every repetition of every exercise with good form and in a safe environment.

References:

1. DeWeese HB, Gray HS, Sams ML, Serrano SK, Ambrose J. The Power of Sport. Olympic Coach. 2013:24(1);5-20.
2. Herodek K, Simonovic C, Rakovic A. Periodization And Strength Training Cycles. Activities In Physical Education & Sport. 2012:2(2);254-7.
3. Clark MA, Lucett SC, Sutton BG, eds. NASM Essentials of Personal Fitness Training, 4^th edition, p. 607. Philadelphia, Lippincott Williams & Wilkins, 2012.
4. Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB. A Comparison of Linear and Daily Undulating Periodized Programs With Equated Volume and Intensity for Local Muscular Endurance. Journal of Strength and Conditioning Research. 2003:17(1);82–87
5. Rhea MR, Ball SD, Phillips WT, Burkett LN. A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength. Journal of Strength and Conditioning Research. 2002:16(2);250–255.

We’ve all made the resolutions—you know the ones: lose weight, eat better, get more sleep, and exercise more. By the second half of January, how many of us have kept them? While many New Year’s resolutions succeed in the short-term, most people report they do not last the whole year. One way to crush your resolution is to attend group fitness classes. Exercising in a group is fun, plus it holds you accountable and provides support and motivation to keep going. Mason Rec Fitness offers a variety of group fitness classes, with everything from Belly Dancing to Boot Camp.

So you’ve never tried Belly Dancing? There’s no reason to be afraid of it. No experience is necessary, and many skeptics have come back for more. If Latin dance is your thing, Zumba is one of the hottest trends in group fitness. There is no pressure to samba like a professional—just come out and have fun. If the idea of dancing in public makes you cringe, our Boot Camp classes have everything from cardio to strength, body-weight exercises to races, you name it. Buts & Guts and Buts “Abs”olutely leave everyone’s favorite areas screaming, while Total Body Conditioning and Totally Sculpt hit the entire body. There’s also Cardio Sculpt for a mix, Kickboxing, Barre and more. Classes are in the group fitness room of the AFC, and starting this semester, there will be classes at the RAC.

If cycling interests you, our indoor cycle classes are a great way to stick to that resolution. Grab a friend or two and come to one of our classes. The instructor will help you get your bike set up correctly and coach you along whether it’s your first ride or you’re getting ready for a month-long ride through Tuscany. One great thing about cycling is you control everything on your bike. If you need to ease off or if you want up your intensity, you can with no problem. Variety is the word when it comes to cycle class music. You might hear rock, pop, dance, R&B, Latin, rap, instrumental, hip-hop, or reggae—sometimes all in the same class. Bring a water bottle and towel, and be ready to ride like the wind. Classes are downstairs in the AFC.

At the RAC, we offer a variety of yoga and Pilates classes for all levels. Stretching and strengthening are an important part of a balanced fitness program. The more balanced your program, the more likely you are to see the results that make you stick to it. Pilates classes stabilize and strengthen the core muscles. Pilates focuses on six principles: concentration, control, center, flow, precision, and breathing. Yoga classes teach proper alignment and breath control while moving through poses. The RAC also is home to several martial arts classes, including Capoeria, Krav Maga, Aikido, and Introduction to Martial Arts.

Group Fitness and Cycle classes are free to full-time Mason students and Mason Rec members. Yoga, Pilates, and Martial Arts classes are fee-based. All schedules are available on the Mason Rec Fitness website, recreation.gmu.edu/fitness.

By: Alison Hall

With the month of January winding down to a close, it is especially important to remember to stick to your New Year’s Resolutions (don’t quit now – it hasn’t even been a month!) It’s easy to join the “Resolutioners'” hype at the beginning of the year, and then get caught up in daily life, resulting in lost motivation, as time goes on. At Mason Recreation, we are here to help you stay on track. Here are some healthy tips to help you stick to your fitness goals this year:

1. MAKE A PLAN – The two most difficult parts of a new commitment consist of the “initiation” and “maintenance” components. Make a plan you can stick to. Accountability to yourself plays an important role in any new commitment. This is important because it will give you a starting point. Your plan can help you stay on track when you’re tempted to derail!

2. SET GOALS – It’s important to find goals to work toward. You can set short-term and long-term goals to assist you in adding structure to your new endeavor. Goal-setting gives your endeavor a purpose and a meaning. If your fitness goal is tied to a meaningful event or idea, you will be more likely to follow through with it.

3. MAKE IT FUN – Long-term sustainability of a new commitment is impacted by the amount of positive experience that it brings to your life. Don’t forget to have fun with it. If an activity is not fun, it will begin to feel like a chore, and will be remedial in nature. Instead, you should focus on fun, preventative strategies, rather than mundane, remedial ones. For example, do not “go on a diet” because diets are temporary.  instead, make set long-term goals to substitute some unhealthy food choices for healthier ones!

4. BREAK IT UP – Make one small change at a time: if you try to change too many new things at once, you may become overwhelmed. It is important to take breaks which allow you to make a recovery. Your workouts will be much more effective if you start fresh!

5. MAKE IT A HABIT – It takes roughly 30 days of repetitive activity to make something a habit. Take your time and see it through to the end. Nothing worthwhile is easy or instant – everything worthwhile takes time! It’s important to be patient with your results.

6. SET LIMITS – Set realistic limitations on your new resolutions. Yes, you can have a “cheat day” where you indulge in a little bit of chocolate cake. Having a little break prevents you from restricting yourself to the point of relapsing and revisiting poor eating habits.

7. THINK POSITIVELY – Positive thinking can be an accompanying habit to your new resolution. If you catch yourself thinking negatively, replace the thought with a positive one. It won’t be foolproof, but it will certainly help that nagging voice at the back of your mind slowing you down.

8. GRAB A PARTNER – Involving others in your new resolutions will force you to be accountable to others, which in turn may make you more likely to follow through on your commitment. People are more likely to do something if they have already verbally committed to it, particularly if it involves another person.

9. BE PROACTIVE – If you’re slipping up, don’t worry – some progress is better than no progress. Revisit your initial goals/plans and make realistic adjustments. It is important to address any issues as they come up in order to prevent severe pitfalls and slumps. It is much easier on your body to pick yourself up after a brief slip-up than a long-term slump!

10. DON’T GIVE UP – Remember, even if it gets tough, you made the resolution for a reason — go into it with a no-excuses, no-quitting mentality, and you will be golden!

Too much to memorize? Easier said than done? It doesn’t have to be complicated – just make a mental note to remember the basic points. These guidelines will aid you in your journey to healthier living in 2014!

Mason Recreation has recently added a new piece of equipment to its mat room in the Aquatic and Fitness Center: a TRX Suspension Trainer.  The TRX can provide major results when used properly.

 TRX stands for “Total Body Resistance Exercise.” The TRX is a suspension trainer, that utilizes a system of straps attached to a stable point.  The suspension training uses your body weight to build strength, balance, coordination, flexibility, core, and joint stability.

The TRX actively engages the core throughout the workout, strengthening muscles each workout. Developing a strong core is important, because it enhances your body’s stability, balance and flexibility. Core stability can add ease to the completion of daily activities whether you plan on lifting weights, running a 5k race, or simply carrying your books to class.

TRX is also a good supplement to your normal strength training. It can strengthen stabilizing muscles around your joints that are needed provide support. Strengthening the supporting muscles gives you more strength and power for your regular routines in the weight room.

Since the TRX uses body weight to adjust the difficulty, it is easy to change your workload by adjusting your body position. The ability to change your exercise and resistance levels quickly has its benefits. One of the benefits is that you can shorten your training time. This can be great for workouts that require short amounts of rest between sets, or you simply are crunched for time.

Some of the basic exercises that you could start off with on the TRX are: Chest Press, Row, Lunge, Squat, Plank, Tucks, Pike, Side Lunge, Oblique Twist, Back Extension. If you would like instruction on how to use the TRX please do not hesitate to contact our fitness office.

There are numerous benefits to adding a TRX routine to your workouts, so don’t be afraid to try it out!