How many lifters do you know who have stepped into a BODYPUMP® class and loaded scary amounts of weight onto their bars? No matter how many times you politely suggest they go lighter for a BODYPUMP® class they ignore your suggestions then totally annihilate themselves to the point of having to stop or losing form. We may have even been guilty of doing this very thing when we first started. But why? Is it because we didn’t believe that lifting light weights could have such outstanding effects?
Why does lifting much lighter weights but doing higher reps seem to place the same amount, if not more stress on the body? What benefits do you receive by lowering the weights and upping the reps?
Les Mills won’t leave you wondering, all programming is accompanied by scientific research to determine the most effective way to reach each fitness goal.
Fifteen participants, between the ages of 18 and 40 years, performed four separate squat conditions in a random order.
Each condition was devised to produce the same amount of work for four minutes.
= 5KG X 120 REP = 600
= 10KG X 60 REP = 600
= 15KG X 40 REP = 600
= 20KG X 30 REP = 600
The results conclusively proved that the faster tempos burned the most calories.
Participants expended 29.3% more energy during the 5kg conditions with faster repetitions compared to the 20kg condition with slower repetitions. In other words, it’s the speed of the movement that generates the greatest energy expenditure – not the weight of the load.
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