Train in cycles to get the results you want

We have talked about it before, the number one strategy to slow down the deterioration of the body due to aging is not letting our body fall into a routine.  Whether it is a diet, physical activity or exercise, varying or surprising the body is the key.

Why train in cycles?

Training in cycles is a technique that high-performance athletes have long applied to achieve excellence in events such as competitions, championships and even the Olympics. By understanding how it works, you can use this tool not just to compete in a championship, but to ensure that your sporting activity gives you the results you are looking for.

Training in cycles is very interesting because it allows your body to adapt to the training, seeing how your body becomes stronger or more resistant, more toned and minimizing the risk of injury.

 

How does cycle training work?

I mg.: Kalos.com.ar

Each training cycle consists of three stages : macrocycle, mesocycle and microcycle. It is a varied and flexible training method, and each stage changes depending on the duration or sport.

An athlete who wants to perform well in a competition X that would take place within a year (macrocycle), would focus on making monthly increases in strength and/or endurance (mesocycles), concentrating during each week on stimulating the muscles involved (microcycles). 

There are ways to increase adaptation and strengthening, but it is clear that strictly diagonally can be too demanding, making the person vulnerable to injury.

An undulating or staggered block scheme makes training more bearable, provides more rest time to the muscle groups involved, better recovery, thus avoiding overtraining or worse, injury.

 

The image for a week would look like this:

Image: journal.espe.edu.ec

 

How to structure your exercise plan to get the results you want

Ordinary mortals like you and me can imagine wanting to be in shape for the Christmas holidays and making a rolling or incremental monthly plan until December to achieve your goal.

In that order of ideas, assuming you exercise 3 or 4 times a week or are even just starting to exercise, here is an example if you are going to start weight training.

 

Strength training

People who have been training for a while, especially in the gym, go several times a week, for example 3 times a week; they work out by muscle groups: glutes and legs on Monday; chest and back on Wednesday; shoulders and arms on Friday.

Beginners or people who have not exercised for a while can start the first month with an adaptation that includes training the whole body every day, assuming that they go to the gym three days a week.

During that first month of adaptation, you would go to the gym to do 1 set of 20 or 2 sets of 20 and 15 repetitions of between twelve (12) and fifteen (15) exercises that cover all muscle groups, that is, about 4 leg and glute exercises, 4 for back and chest; 4 for shoulders and arms, plus abdominal exercises and stretching.

After that month, you would fall into the category of training by muscle groups, so that each muscle group has enough recovery time, but be careful because this is where the cycles apply.  Below you will find just one example of what a monthly strength training workout might look like, although the same applies to cardiovascular training:

Table 1

Week 1

Day	Muscle group	Series
Monday	Glutes and legs	20-20
Wednesday	Chest and back	20-20
Friday	Shoulders and arms	20-20

This week you would do about 10-12 exercises for the corresponding muscle group each day, plus sit-ups and stretching. (This is a calculation for 1 hour or 1.5 hours of training).

 

Week 2

Day	Muscle group	Series
Monday	Glutes and legs	20-15
Wednesday	Chest and back	20-15
Friday	Shoulders and arms	20-15

This week you could again do about 10 exercises corresponding to the muscle group of each day and also add abdominal exercises and stretching.

 

Week 3

 

Day	Muscle group	Series
Monday	Glutes and legs	12-15-10
Wednesday	Chest and back	12-15-10
Friday	Shoulders and arms	12-15-10

This week, since there are more sets, you would do about 8 exercises depending on the muscle group you work each day.  Adding, in addition, abdominal exercises and a stretching session.

 

Week 4

 

Day	Muscle group	Series
Monday	Glutes and legs	12-10-8
Wednesday	Chest and back	12-10-8
Friday	Arms and shoulders	12-10-8

This week you would train with heavier weights, where the last three reps of each set would be quite difficult to perform.  I would do 6-8 exercises depending on the muscle group I am working that day and add in some crunches and stretching.

The above model is just a brief example of what you can do to improve your training, strengthen your muscles, tone them, acquire cardiorespiratory endurance and, in general, improve physical condition, whatever your goal.

 

How to maximize the results obtained with this type of training

The key word is still “strategy” so it is not about getting to the gym to train no matter what, or doing exercises with weights that do not demand enough, or doing exercises with the wrong technique.  To do this, keep in mind the following tips:

1. Take at least 20 minutes to warm up physically, either by walking on a treadmill, riding a bike or doing some of the movements corresponding to the muscle group you are working that day and with very light weights.
2. Learn how to perform each exercise with the correct technique and maintaining proper body posture.
3. Perform the exercise with the appropriate range of motion and when you reach the contraction, count 1 second and return in a controlled manner.
4. Make sure that in each set of exercises the last three repetitions are very difficult to perform. I don't know how much weight you lift so the way to make sure you're using the right weights is when you can barely perform the last few reps of each exercise.  This is crucial because in this way you are stimulating the production of human growth hormone (HGH), which promotes the use of body fat, activates your metabolism, improves your strength, endurance and agility; and on a cognitive level, your memory, attention and motivation.  It also helps regulate your circadian rhythms, ensuring restful sleep and increased production of growth hormone (yes, the largest volumes of this hormone are produced during sleeping hours).
5. Take at least 5 minutes to stretch the muscles used and relax the joints to reduce the possibility of muscle contracture.

 

Evolution of your training

Once you have completed your first month of training by muscle groups you can start week 5 with the same number of sets as in week 1.  Perhaps the increase in strength and/or endurance is not as evident because, although the muscles respond more quickly to strength training, the joints need a little more.  The key word here is “consistency” and as your muscles begin to tone, your confidence to perform the exercises with the proper technique grows, as does the production of hormones that allow you to maintain your spirits and motivation.

 

Special note for women's training in synchrony with their moon time or menstruation

The way the training is set up works for both men and women.  However, because we all go through a menstrual cycle, it is important to take this into account, listen to your body and synchronize it so that the training provides the results you are looking for.

For some women, their period goes unnoticed and would not interfere with their training.  For others, however, it can be quite severe and affect not only their training but all their activities in general.

 

Train according to your lunar cycle:

Some research has found that strength training during the follicular phase produces greater increases in muscle strength compared to training in the luteal phase. Estrogen is highest in the follicular phase. This has a positive effect on mood, energy, and strength. Higher levels may also aid recovery.

During the first week after your period (not necessarily corresponding to the weeks set out in the table), it would be a good time for your body to prepare to train harder. You can start preparing for a training peak by increasing the weights or sets.  Towards the end of this phase, when the second week of the cycle is entered, ovulation occurs. In this phase, body strength reaches its peak.  Ovulation is characterized by a sharp surge in hormones, including testosterone, so it may be the best time to hit strength PBs and push yourself to the max.

In general, the first half of the cycle (follicular phase) is ideal for strength training and high-intensity cardio. (According to Table 1, this would correspond to the middle of week 2 and up to week 4.)

In the third week of your cycle and in the luteal phase you may notice that you are hungrier as your metabolism speeds up, towards the end of the week you may start to have period bloating and some PMS symptoms.  We see a change in hormones that can increase the chance of injury due to changes in ligament laxity.  During this time, it is important to pay special attention to warming up before training and flexibility exercises. If you are going to train with weights, the week of menstruation would correspond to week 1, according to the table above.

Recommendation:

Perform the strength training mentioned above where the first week coincides with your moon time or menstruation.  You can even make it lighter or just rest.  From the second week onwards, focus on building your strength with training, nutrition and proper sleep, so that you arrive strong in the fourth week.

The fourth week is a sensitive period because you have already built up enough strength, the weight has increased, but at the same time the time of the moon or menstruation is approaching. You should try to rest well between exercises as well as workouts. End each session with yoga poses that really relax the muscles and eat a diet emphasizing lots of green leafy vegetables, salads and fiber.  Also, good quality electrolytes, without sugar and making sure they contain a high concentration of potassium.

 

Training for women in menopause

Likewise, for the other groups, the proposed training works for women who are experiencing their menopause period.  The only thing you need to keep in mind is the times when you are more sensitive, if you have hot flashes or also periods of anxiety.   These mood swings could be related to the production of the hormone cortisol.

Recommendation:

• Don't let training be a cause of stress. Do your best, but don't overdo it and always listen to your body.
• Alternate or try to end your workouts with relaxing yoga poses to keep your body balanced.
• After your workout, drink good quality electrolytes that are sugar-free and have good potassium concentrations.
• I also recommend supplementing with Ashwagandha, an adaptogen that has benefits such as being an anxiolytic and will help you regulate mood swings and improve the quality of your sleep at night. Here is the link to the video so you can learn about Ashwagandha.