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High Reps or Low Reps: What get results?

best gym in jaipur
If you are a regular at the gym (one such is Fit O’ Clock
best gym and fitness center in Raja Park, Jaipur), you must have noticed the contrast between how men and women lift weight differently.

 

While you may find guys lifting a ton of weights for a few reps in the effort to increase muscle strength, women on the other hand curls 5-pound dumbbells for around 25 reps to tone their arms.

 

Most gym & fitness centers make us believe that high reps lead to fat loss and low reps to strength.

 

But is it really true?

 

Let’s help you upgrade your knowledge on reps and loads today!

 

Basics of Strength Training – Things you need to know

 

Fit O’ Clock, the best health club in Jaipur focuses on repetitions (reps) and sets as the foundation of the majority of its strength training programs. Reps represent how many times (quantity in number) you complete a movement.

 

  •         1 to about 6 such movements is counted as low reps.
  •         8 to 12 such movements are counted as mid-range reps.
  •         More than 14 such movements are counted as high range reps.

 

Sets, on the other hands, stand for how many times you have completed a rep scheme. So, if your trainer prescribes 3 x 5, it means he is looking for sets of 5 reps, i.e., you need to complete the exercise 15 times but taking mini breaks between each set of 5.

 

How heavy is ideal for your body?

 

Here’s something you need to know. Each rep scheme that you complete will have a different effect on your muscles. In case of low reps, you will start to wear out toward the end. In higher rep, though you may not fail, you will feel fatigued. The rule of thumb is to choose a weight that challenges your body. But it does not mean you have to exhaust yourself for that matter completely.

 

See Also: 7 Popular muscle gain myths we need to stop believing in

 

High Reps or Low Reps for Weight Loss

 

Here’s something most of us have been getting wrong! We believe that the amount of weight used during a workout or the number of reps we do helps us lose weight. But no, that’s not true. It is instead all about the intensity of the exercises we commit to. Take less rest between exercises to burn more calories and increase metabolism.

 

High Reps or Low Reps for muscle building

 

While some researches back the popular belief that reps under 15 are good for muscle building, some others believe that both light and high reps can be equally effective. And no! A heavier weight does not automatically build muscles. Your diet plays an important role, plus the intensity of the workout.

 

Related: Cardio or MRT: Which workout burns more fat?

 

Verdict: Should you go light or go heavy?

 

So which is the ideal strength training program for your body? Trainers at the best gym in JaipurFit O’ Clock has a tip for beginners. Start with low weight high reps or moderate weight moderate reps!

 

So, to go light or to go heavy is totally your call. Because at the end of the day, both build muscles and give the toned appearance.

Posted by gajendra in Excercise, Fitness, Weight Loss, 2 comments

Cardio or MRT: Which workout burns more fat?

Best Gym In Jaipur
In 
Jaipur, Fit O’Clock is the largest gym and fitness center. This health club offers personal trainers for individual-specific training. As the best gym in Raja Park, we approached them for insight into cardio and resistance training.

 

When it is about fitness and fat loss, most of us (including me) do not know what the best thing to do is? What routine should I follow at the gym near me? Is there any special diet? What about cardio? Is it helpful?

 

Too many unanswered questions!

 

Let’s pick one at a time. Today, we shall discuss the advantages of traditional cardio workout and metabolic resistance training and find out which is best for you.

 

Sounds interesting? Then let’s move on.

 

What is Cardio?

 

They say cardio can help you lose weight. But first, what does the term ‘cardio’ stand for in the gym & fitness industry?

 

Cardio is any form of workout that increases the heartbeat and makes your breath heavy. It requires the use of large muscle groups and demands increased oxygen to the muscles for a longer period (say 30-60 minutes). Exercises like Pilates, yoga, boot camps, and weight training are examples of cardio.

 

What is Metabolic Resistance training?

 

Metabolic Resistance training induces strength building. It focuses on exercises that accelerate metabolism. MRT can help build muscle and shed body fat (weight loss).

 

It is also known as anaerobic training. With high intensity, full body exercises, MRT will leave you out of breath, hence the term anaerobic. The concept is to fit in more exercises within a limited amount of time.

Related: The Truth About How to Lose Belly Fat

Traditional Cardio vs. Metabolic Resistance Training

 

  1. Traditional cardio focus on building endurance. And since there is no high-intensity workout involved, they can be stretched for a longer period. Like cross trainer or running on the treadmill.

 

On the other hand, metabolic resistance training is about variation. You can work with weights on day 1, circuits on day 2, bodyweight exercises on day 3 and even mix them all up in between.

 

  1. Traditional cardio is immensely time-consuming (and not to forget boring). Plus there is also a downside. With time, our body tends to get comfortable to the workout and increasing the need to work longer to get the same results.

 

However, so is not the case in metabolic resistance training. As our body is exposed to different levels of intensity, a significant amount of calories are burnt in lesser time and continues to do so for up to 48 hours even after a workout. Such is the beauty of MRT.

 

  1. Yes, traditional cardio can also help you lose weight (but has little effect on strength and muscle building). Since endurance is the main focus of all exercises revolves around the same. Which is why traditional cardio may take comparatively more time to get in shape.

 

Metabolic resistance training, on the other hand, focuses on strength building and metabolism. It can quickly get you into shape.

see also: Biggest Fitness Trends 2018

The Verdict

Traditional cardio or metabolic resistance training? It all narrows down to you as an individual. You need to understand your goal first and what you love.

 

If you do not mind steady state, long-form exercises, cardio is your way to go. But if you are more inclined towards variations, give MRT a shot.

 

Lured into hitting the best gym in Jaipur, already?

Posted by gajendra in Excercise, Fitness, Weight Loss, 2 comments