Low weight, high reps for cardio?
in [Aerobic]
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From: Nick on 21 Apr 2008 15:52 Hi, I have been contemplating substituting high rep low weight resistance exercise for cardio workout, partly because I dislike cardio and enjoy resistance work. Would doing high rep deadlifts (5x25x50% 1RM) for example confer some aerobic benefit? Perhaps with a bonus of increased toning as well? Also several sets of press ups to to failure for the same effect? Thanks
From: Steve Freides on 22 Apr 2008 23:13 "Nick" <Nick(a)Pnet.com> wrote in message news:zaydnVkpr6QBbZHVnZ2dneKdnZydnZ2d(a)bt.com... > Hi, > I have been contemplating substituting high rep low weight > resistance exercise for cardio workout, partly because I dislike > cardio and enjoy resistance work. Would doing high rep deadlifts > (5x25x50% 1RM) for example confer some aerobic benefit? Perhaps with a > bonus of increased toning as well? Also several sets of press ups to > to failure for the same effect? > > Thanks Yes, it's possible. The devil is in the details, e.g., it's easy to lose form with high-rep sets of deadlifts. A better method, IMHO, is to do the same volume but in short sets with short rests - there is _no_ reason you cannot accomplish the same thing this way, e.g., put your weight on the bar, then do sets of 10 sets of 5 with short rest periods between the sets. Another approach is Bryce Lane's 50/20 - take a weight you can get a total of 30 reps in 20 minutes with, and work to increase the number of reps to 50 in 20 minutes. Another approach is one about which I've written an article (link on my site below) - take a weight you can do in :30 on, :30 off format for 5 minutes and keep adding time until you get to 20 minutes. I would not train to failure except when you are testing a new maximum for yourself. You get good at what you practice, and if you practice failing, that's what you'll do. -S- http://www.kbnj.com
From: Nick on 23 Apr 2008 02:19 Steve Freides wrote: > "Nick" <Nick(a)Pnet.com> wrote in message > news:zaydnVkpr6QBbZHVnZ2dneKdnZydnZ2d(a)bt.com... >> Hi, >> I have been contemplating substituting high rep low weight >> resistance exercise for cardio workout, partly because I dislike >> cardio and enjoy resistance work. Would doing high rep deadlifts >> (5x25x50% 1RM) for example confer some aerobic benefit? Perhaps with a >> bonus of increased toning as well? Also several sets of press ups to >> to failure for the same effect? >> >> Thanks > > Yes, it's possible. The devil is in the details, e.g., it's easy to > lose form with high-rep sets of deadlifts. A better method, IMHO, is to > do the same volume but in short sets with short rests - there is _no_ > reason you cannot accomplish the same thing this way, e.g., put your > weight on the bar, then do sets of 10 sets of 5 with short rest periods > between the sets. > > Another approach is Bryce Lane's 50/20 - take a weight you can get a > total of 30 reps in 20 minutes with, and work to increase the number of > reps to 50 in 20 minutes. > > Another approach is one about which I've written an article (link on my > site below) - take a weight you can do in :30 on, :30 off format for 5 > minutes and keep adding time until you get to 20 minutes. > > I would not train to failure except when you are testing a new maximum > for yourself. You get good at what you practice, and if you practice > failing, that's what you'll do. > > -S- > http://www.kbnj.com > > Thanks for that info. Very helpful.
From: Steve Freides on 23 Apr 2008 08:25
"Nick" <Nick(a)Pnet.com> wrote in message news:AaqdnVUD3YCGSJPVnZ2dnUVZ8sfinZ2d(a)bt.com... > Steve Freides wrote: >> "Nick" <Nick(a)Pnet.com> wrote in message >> news:zaydnVkpr6QBbZHVnZ2dneKdnZydnZ2d(a)bt.com... >>> Hi, >>> I have been contemplating substituting high rep low >>> weight resistance exercise for cardio workout, partly because I >>> dislike cardio and enjoy resistance work. Would doing high rep >>> deadlifts (5x25x50% 1RM) for example confer some aerobic benefit? >>> Perhaps with a bonus of increased toning as well? Also several sets >>> of press ups to to failure for the same effect? >>> >>> Thanks >> >> Yes, it's possible. The devil is in the details, e.g., it's easy to >> lose form with high-rep sets of deadlifts. A better method, IMHO, is >> to do the same volume but in short sets with short rests - there is >> _no_ reason you cannot accomplish the same thing this way, e.g., put >> your weight on the bar, then do sets of 10 sets of 5 with short rest >> periods between the sets. >> >> Another approach is Bryce Lane's 50/20 - take a weight you can get a >> total of 30 reps in 20 minutes with, and work to increase the number >> of reps to 50 in 20 minutes. >> >> Another approach is one about which I've written an article (link on >> my site below) - take a weight you can do in :30 on, :30 off format >> for 5 minutes and keep adding time until you get to 20 minutes. >> >> I would not train to failure except when you are testing a new >> maximum for yourself. You get good at what you practice, and if you >> practice failing, that's what you'll do. >> >> -S- >> http://www.kbnj.com >> >> > > > Thanks for that info. Very helpful. No problem. You might it useful to Google terms like "strength/endurance" and see what's out there. Strength/endurance is basically a continuum with one-rep max limit or explosive strength at one end and an activity like easy jogging or cycling at the other - you can get good results from training in many places along the middle, and some variety in this can be good as well. If I may be so immodest as to suggest a couple of articles I've written, you can look at this page http://www.kbnj.com/SteveFreidesArticlesonDragonDoor.htm and read the last article there, 2-minute conditioning for strength athletes. It will give you some idea of how a little, intense exercise can still provide excellent cardiovascular benefit. It's not exactly what you're asking about, but it will give you another perspective on the combination of strength and conditioning. The first article listed there is the one I mentioned above - the plan contained therein has been used by a good number of people to build their strength and conditioning in preparation for one of the tests associated with the kettlebell instructor certification that I have and sometimes help teach. Best of luck to you. -S- http://www.kbnj.com |