Cardio Periodization – Maximize Cardio Intensity

Muscle tissue is muscle tissue. A few minutes daily redirected towards cardio activity would quickly convert muscle enzyme capabilities from "one shot" to sustained performance. This gives the heart a steadied-out ride in the bargain.

- Dr. Len Schwartz, HeavyHands Inventor

The evolution of the heart rate monitor is a testament to its effectiveness. Almost twenty years ago I was introduced to the use of a heart rate monitor. At the time there were very few reputable manufacturers and monitoring required that the user be strapped into a strap directly placed over the heart. Polar led the way in monitoring technology in those days.

I had the distinct advantage of using the latest and greatest tech at the time being married to Marty Gallagher. He was often courted by these manufacturers to test and write product reviews. One of his biggest complaints was that once the heart rate dropped below 60 bpm the monitor stopped monitoring. He envisioned a time when the technology would be able to provide 24/7 monitoring that would provide the user with a total picture of activity throughout the day. Now that technology has been a reality for some time now. 

The intelligent use of this hi-tech gadget accelerates results exponentially. This device is an invaluable fitness tool allowing the user to create, understand and make effective use of critical cardio data. Monitors also have the ability to guesstimate calories oxidized during an entire 24 hour period which makes for yet another interesting bit of data. Our approach is to devise a basic aerobic workout template then tinker with the component parts. The system promoted can be used regardless the selected exercise mode. It is advised that an individual eases into the aerobic mix gradually.

The Purposeful Primitive periodization principle of creeping incrementalism allows the user to stair step your way toward every improving physical condition. Each week you take mini steps towards the ultimate goal. Applying a a periodization cycle to cardio is a new twist. In our hypothetical example the trainee starts off easy and by the end of the designated time-frame, the trainee is in undeniably better physical condition. The glide path is gradual, purposefully making it user friendly.

The Three Benchmarks of Aerobic Activity

Duration and frequency are aerobic aspects easy to identify and quantify. Intensity is virtually impossible to access without a heart rate monitor. Intensity is how hard the heart must work to accomplish the work. Below is a rudimentary cardiovascular periodization game plan. The trainee uses steady-state 1st Way cardio. Modes could including walking, jogging, swimming or the use of a cardio machine. Preferably modes are alternated. The heart rate monitor enables us to cross compare exercises, an invaluable feature for determining how different modes affect you.

Six Week 1st Way Periodization Cycle

In a six week periodization cycle the initial cardio pace is below capacity and training is done on an infrequent basis. This allows the trainee's body to acclimatize to the work and recover from one session to the next. As the weeks pass, the athlete systematically increases session frequency, session duration and session intensity. Over the six week timeframe, an every increasing number of calories are oxidized during each session. If a disciplined approach to eating is used, stored body fat can be mobilized to fuel the session. Bodybuilders use a particular trick of the trade that dramatically increases fat burning results. They perform cardio exercise in the morning on an empty stomach. Due to a lack of food-fuel coming off the sleep fast, the body is forced to mobilize stored body fat to power the cardio session. In the absence of glycogen, the body burns its second favorite fuel source: body fat. Combining an intense morning cardio session with a glycogen-free metabolic state creates yet another "window of opportunity," one similar to a post work-out window.

Poor eating habits can undo the entire exercise effort. You could burn 450 calories in a torrid 30 minute aerobic session, stop at the fast food joint on the way home, order an egg and cheese sandwich, hash browns and a soda consuming 1,000 calories. Congratulations, you just negated your cardio effort. Is it really necessary to eat after cardio training? I would advise against it. If you must eat, don't overwhelm the body with foods easily converted into fat.

At the end of the hypothetical six week cardio periodization cycle, a multitude of goals are realized and copious benefits are achieved on a variety of levels. Initial cardio benchmarks are established and performance goals within each bench mark are ever so slightly increased each succeeding week. Weekly tweaking takes many subtle forms and momentum is generated by manipulating these different elements. Weekly benchmarks are gradually, subtly, imperceptibly increased over a protracted period. This skeletal framework can be used to devise a custom cardio periodization cycle that best suits the reality of any particular situation.

The intelligent use of a heart rate monitor allows you to identify the three cardio benchmarks and systematically plot progress. Below is a sound hypothetical cardio training program for someone brand new to aerobic training. This expands on the six week cycle using 1st Way steady-state and walking as an exercise mode. The use of periodization tactics for the totally untrained individual is ideal: start off light and easy and below capacity.

These examples are strictly hypothetical, but provide a terrific template for designing your own customized periodization aerobic routine. Seek to gradually improve capacity, ability and endurance. Frequency and duration are easy to determine. Intensity requires the use of a heart rate monitor. Out-of-shape folks can easily attain cardio conditioning just walking briskly. Any one insisting that the unfit jog are committing fitness malpractice. This can lead to catastrophic injury. The jogger-based mentality turns off more obese beginners than any other single aspect of fitness training. How can any lasting cardio fitness be achieved?

Aerobic Mode Cross Comparisons

Want to learn more about our cardiovascular training philosophy check out our Cardiovascular Training Resource Page.  Join the community sign up below to our newsletter and receive our FREE Planning and Periodization Guide. Please feel free to send us a question here or leave a comment below.