Comments on: How do you choose the right Weight for an Exercise? http://beebleblog.com/2008/10/02/how-do-you-choose-the-right-weight-for-an-exercise/#utm_source=rss&utm_medium=rss&utm_campaign=how-do-you-choose-the-right-weight-for-an-exercise A Fitness, Diet and Health Blog Sun, 25 Jul 2010 15:14:03 +0000 http://wordpress.org/?v=2.9.2 hourly 1 By: hugo http://beebleblog.com/2008/10/02/how-do-you-choose-the-right-weight-for-an-exercise/comment-page-1/#comment-11267 hugo Tue, 07 Oct 2008 09:36:33 +0000 http://beebleblog.com/2008/10/02/how-do-you-choose-the-right-weight-for-an-exercise/#comment-11267 Dear Lee, Many thanks for your feedback it is always a massive boost to learn that my hard work is actually helping people. As for your question with regards to sets I will try and keep it brief and to the point (Itend to waffle when it comes to exercise!). It has been discovered by the scientist boffs that extra sets produce very little additional benefit to the first set. Each set gets less and less beneficial to your goals. However sets have been a major part of gym training for many many years and I believe that they are still important as the main goal is to take the muscle you are training to absolute fatigue remembering to keep good technique. So on the one hand adding a couple of sets could be a good idea. Exercise is never that straight forward though and you also mention reducing the reps on each set which can also work as it is a style of training which I wrote about here <a href="http://beebleblog.com/2007/04/07/training-styles-pyramid-training/" rel="nofollow">http://beebleblog.com/2007/04/07/training-styles-pyramid-training/</a> you also need to add weight as you reduce the reps. You could also choose to choose many different exercises so that you have many many sets but each one is different. It has a similar effect to the other training and is good for your type of training as would circuit training which you can read about here <a href="http://beebleblog.com/2007/07/31/exercise-classes-circuit-class/" rel="nofollow">http://beebleblog.com/2007/07/31/exercise-classes-circuit-class/</a> To be honest there is no right way that will get you to your goals quicker. There are just many different ways and styles you can use to help you get there. There are three simple rules though that you can stick to that whatever training style you choose it will make sure you get the most from it. 1. Variety - The body can get use to a workout in about 4 weeks so you must change your program regularly to keep the change going. So change the exercises, the reps, the sets, the style and anything else to keep the body guessing and therefore developing. 2. Overload - This does not mean that you lift a weight that is too heavy for you but that you keep increasing the weights as and when you get stronger. Make sure that you keep good technique throughout, this is a lifestyle change and not a race! 3. Heart rate - Specifically for weight loss and the reason you are doing 15 reps is so that you can keep your heart rate up to about 75% ish of your max heart rate. Max heart rate = 220 minus your age then times that by 0.75 and you will have the level you should be maintaining your heart rate at. IF YOU HAVE SUFFERED OR HAVE HEART RELATED PROBLEMS IN THE FAMILY PLEASE CHECK WITH YOUR DOCTOR BEFORE DOING ANY MORE EXERCISE. Heart rate monitors are relatively cheap and would be a good buy for you if you want to keep an eye on your heart rate level to ensure your safety and that you are getting the maximum from your workout. Sorry I have waffled after all. I hope this has been of some help, I will write a post on sets shortly to go into more detail so keep posted. It sounds like you are really doing well with your training so keep up the good work. Hugo PS. Something that may be of interest to you: We have begun a new project called Beeble's exercise library which will list all exercises (hopefully) and how to do them with perfect technique. It is far from being finished yet but it has about 60 exercises on there so far and we are about to include another 70 and we will add to them regularly. This will obviously help to give you some ideas on new exercises to bring to your workout. You can find it at <a href="beeblefitness.com" rel="nofollow">beeblefitness.com</a> (hope you like it). Dear Lee,

Many thanks for your feedback it is always a massive boost to learn that my hard work is actually helping people.

As for your question with regards to sets I will try and keep it brief and to the point (Itend to waffle when it comes to exercise!). It has been discovered by the scientist boffs that extra sets produce very little additional benefit to the first set. Each set gets less and less beneficial to your goals.

However sets have been a major part of gym training for many many years and I believe that they are still important as the main goal is to take the muscle you are training to absolute fatigue remembering to keep good technique. So on the one hand adding a couple of sets could be a good idea.

Exercise is never that straight forward though and you also mention reducing the reps on each set which can also work as it is a style of training which I wrote about here http://beebleblog.com/2007/04/07/training-styles-pyramid-training/ you also need to add weight as you reduce the reps.

You could also choose to choose many different exercises so that you have many many sets but each one is different. It has a similar effect to the other training and is good for your type of training as would circuit training which you can read about here http://beebleblog.com/2007/07/31/exercise-classes-circuit-class/

To be honest there is no right way that will get you to your goals quicker. There are just many different ways and styles you can use to help you get there. There are three simple rules though that you can stick to that whatever training style you choose it will make sure you get the most from it.

1. Variety – The body can get use to a workout in about 4 weeks so you must change your program regularly to keep the change going. So change the exercises, the reps, the sets, the style and anything else to keep the body guessing and therefore developing.

2. Overload – This does not mean that you lift a weight that is too heavy for you but that you keep increasing the weights as and when you get stronger. Make sure that you keep good technique throughout, this is a lifestyle change and not a race!

3. Heart rate – Specifically for weight loss and the reason you are doing 15 reps is so that you can keep your heart rate up to about 75% ish of your max heart rate. Max heart rate = 220 minus your age then times that by 0.75 and you will have the level you should be maintaining your heart rate at. IF YOU HAVE SUFFERED OR HAVE HEART RELATED PROBLEMS IN THE FAMILY PLEASE CHECK WITH YOUR DOCTOR BEFORE DOING ANY MORE EXERCISE. Heart rate monitors are relatively cheap and would be a good buy for you if you want to keep an eye on your heart rate level to ensure your safety and that you are getting the maximum from your workout.

Sorry I have waffled after all. I hope this has been of some help, I will write a post on sets shortly to go into more detail so keep posted. It sounds like you are really doing well with your training so keep up the good work.

Hugo

PS. Something that may be of interest to you: We have begun a new project called Beeble’s exercise library which will list all exercises (hopefully) and how to do them with perfect technique. It is far from being finished yet but it has about 60 exercises on there so far and we are about to include another 70 and we will add to them regularly. This will obviously help to give you some ideas on new exercises to bring to your workout. You can find it at beeblefitness.com (hope you like it).

]]> By: suddenly slimmer http://beebleblog.com/2008/10/02/how-do-you-choose-the-right-weight-for-an-exercise/comment-page-1/#comment-11255 suddenly slimmer Tue, 07 Oct 2008 06:27:58 +0000 http://beebleblog.com/2008/10/02/how-do-you-choose-the-right-weight-for-an-exercise/#comment-11255 very useful information. many people,especially women who are afraid with lifting weight, they are afraid become bulky. very useful information. many people,especially women who are afraid with lifting weight, they are afraid become bulky.

]]> By: Lee http://beebleblog.com/2008/10/02/how-do-you-choose-the-right-weight-for-an-exercise/comment-page-1/#comment-11239 Lee Tue, 07 Oct 2008 00:43:51 +0000 http://beebleblog.com/2008/10/02/how-do-you-choose-the-right-weight-for-an-exercise/#comment-11239 Really great blog, I'm loving this ! In relation to the weights issue, should I be doing 15 and ONLY 15 reps per day on each muscle group or could I do several sets ( maybe reducing the reps at each set? ) I'm very new to this... I can't afford to go to a gym ( neither money not time! ). But I have very, very recently converted my garage and have an exercise bike, an elliptical trainer, a 30kg heavy bag and some free weights. I'm currently pretty overweight ( 14st 10lbs /or/ 197.4lbs - 6ft in height - 36 years old ). Though only 3 weeks ago I was 15st 4lbs... so something is working. All I'd like to do is lose weight and build some nice, tones muscle. Hope that's possible. Oh, and I work out every morning for around 45mins to an hour. Sorry, this has become an essay! Please keep up the great work on your blog.. it's helping so, so much. Lee Really great blog, I’m loving this !

In relation to the weights issue, should I be doing 15 and ONLY 15 reps per day on each muscle group or could I do several sets ( maybe reducing the reps at each set? )

I’m very new to this… I can’t afford to go to a gym ( neither money not time! ). But I have very, very recently converted my garage and have an exercise bike, an elliptical trainer, a 30kg heavy bag and some free weights. I’m currently pretty overweight ( 14st 10lbs /or/ 197.4lbs – 6ft in height – 36 years old ). Though only 3 weeks ago I was 15st 4lbs… so something is working. All I’d like to do is lose weight and build some nice, tones muscle. Hope that’s possible. Oh, and I work out every morning for around 45mins to an hour.

Sorry, this has become an essay!

Please keep up the great work on your blog.. it’s helping so, so much.

Lee

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