Renew & (Re)cycle

By Paul Salmon, Ph.D.

The start of a new year is a great time to think about cycles. Our lives revolve around cycles; they affect pretty much everything we do. The seasons comprise one of the most obvious cycles in our lives, one way we have to mark the passing of each year.

Cycles, such as the seasons, repeat over and over, each phase involving both expectation and a sense of familiarity or recognition. This is a good time to make note of cycles that affect health and well-being and how you can use this knowledge to sustain and invigorate healthy lifestyle patterns.

Our biological clocks are tuned to many different cycles. Vital functions, including the breath and heartbeat, occur in predictable cycles as long as we are alive. Other rhythms are tuned into the cycle of day and night as we alternate between states of wakefulness and sleep.  Even without such exposure, we have biological "clocks" that regulate inner rhythms on a consistent schedule.

During the day, we typically alternate between periods of energy and fatigue, of engagement and recovery. For most people, this cycle lasts 90 minutes or so under ordinary circumstances. Sleep patterns are also marked by a 90-minute cycle, passing through a series of phases marked by distinctive brain wave and eye movement activity.

Extended periods of intense physical or mental activity, whether positive or stressful, set in motion a cycle of physiological and hormonal events that initially sustain a high level of activation and eventually give way to fatigue and exhaustion. Physiologically, we are well-equipped to deal with relatively short-term emergencies, which trigger the release of potent stress hormones such as epinephrine and cortisol. But activation of these powerful chemicals comes at a metabolic cost, which can only be addressed through a period of rest and recovery.

Given how pervasive cycles are in our lives, it's surprising how easy it is to ignore their effects when it comes to healthy lifestyle patterns. Common examples include going without sufficient restorative sleep, not eating on a frequent and regular basis, and exercising in a rigid and compulsive manner. Each of these instances illustrates a tendency to overlook the basic, cyclical nature of energy expenditure and restoration in a way that is counterproductive to good health.

As an alternative way of thinking, keep in mind the word periodization. For years, high-performance athletes have utilized this principle to stimulate and invigorate their training. Periodization involves time-limited cycles of physical activity, each with a specific purpose. For example a 12-month cycle might consist of endurance training, strength training, competition and rest. Each cycle in turn could be further subdivided into smaller and smaller training units.

Periodization is a great way to control energy expenditure and allow for proper recovery. It takes advantage of the body's natural energy cycles and helps avoid psychological "burnout" and physical injuries that often result from compulsive, unvarying exercise patterns.

Periodization is relevant in many aspects of our lives. It simply reflects a recognition that our biological makeup benefits from cyclical patterns of activity and rest. So when you exercise, build in rest and recovery time. During periods of sustained work, take a break to restore your energy and concentration. Manage stress more effectively via periods of active coping and rest. Try tuning in more to your body's natural rhythms as a way of renewing and recycling psychological and physical energy.

Paul Salmon, Ph.D., is a faculty member in the Department of Psychological and Brain Sciences at U of L and an ACSM-certified health fitness instructor. Paul is also a member of the Kentuckiana HealthFitness' Editorial Advisory Board.