Archive for the tag - aerobics

Answered: How Many Repetitions of Each Exercise is Best?

Dear Davey,

I’ve been told by multiple people, including my yoga teacher and friends, that there is a max number of reps one can do in one set. I’ve been told it’s somewhere between 21 to 25 reps. Is this true?

From,
Ryan

Dear Ryan,

There isn’t a magic number from a scientific standpoint, but there certainly are some ranges to target. Whether you’ll target a low rep range or a high rep range depends on your fitness goals.

Here’s what you need to know:

  • Low reps (1 – 6): Builds strength
  • Medium reps (7 to 12): Builds size and strength
  • High reps (12 – 15): Builds endurance

Keep in mind, you want to be fully fatigued on your last repetition. Obviously, you’ll have to adjust the weight accordingly.

Swinging a weight around 20 or 30 times won’t do much for muscle growth, but it may get your heart pumping – as is often done in aerobics classes! It can certainly be part of your cardiovascular training, though you’ll still want to seek out some strength training exercises to balance your workout.

The number of reps that’s right for you really just depends on your goals and what you’re looking to accomplish.

Love,
Davey

Best Cardio Exercises for Losing Weight.

When it comes to releasing weight, not all cardio exercises are created equal.

First, it’s important to understand how weight is released from the body. Weight release happens only when there is a calorie deficit; that is, more calories are used by the body than are taken in through food consumption.

The following exercises burn a tremendous amount of calories, and thus, are more helpful in creating the necessary calorie deficit that results in weight release:

  • Step Aerobics. Real men (and women) aren’t afraid of step classes. In a heart-pumping half hour, you can burn 400 calories.
  • Swimming. This is my favorite cardio exercise – I’ve recently incorporated it into my weekly routine. It’s low-impact on joints and high-impact on calories. If you have joint or knee trouble, this may be the route for you. You can burn 400 calories in a half hour doing the breast stroke.
  • Bicycling. Depending on the intensity and the course, you can burn 250 – 500 calories in 30 minutes. That’s not bad for an exercise that you can perform while sitting on you butt.
  • Running. Though higher-impact and certainly not for the faint of heart, running literally incinerates calories. In 30 minutes, I can burn through a whopping 600 calories.
  • Walking. Running isn’t for everyone. If you enjoy moving at a slower pace, walking may be a better fit. A 145-lb person typically uses 180 calories in 30-minutes of walking. Walk a hilly course for an extra challenge.
  • Jumping rope, sprinting and spinning oh my! These exercises are super high intensity. Try jumping rope for 15 or 20 minutes and you’ll torch nearly 200 calories.

Of course, the truly best cardio exercise for losing weight is the cardio exercise that you’ll perform regularly. Find something that you love – or at least like – and commit to doing it regularly. Know that it takes time, and be willing to put in the energy to achieve your weight release goals.