Summer is over; fall here. (Unfortunately, sooner than later – especially for people who live in Minnesota). As the weather begins to cool, more people will head to clubs at clubs like Life Time. The indoor atmosphere offers the perfect place for resistance training. But many members shy away from weight because they don’t have time to get bored or embarrassed about how to maximize the benefits of resistance.
To avoid this, articles will be published every month on how to get the maximum benefit from weight lifting. In this first article, we discuss which direct sets, pairs (also known as super series) and schemes, and the pros / cons of each.
Direct dialing is the traditional way to train most people. When performing a direct set, a person does a certain number of repetitions (this is defined as “set”), rests for a certain period of time and repeats it until the required number of sets is reached for the exercise (most people do it. / exercises).
One of the advantages of direct sets is that this method has stood the test of time. Many fitness enthusiasts have achieved their aesthetic, wellness and fitness goals, using straight kits over the years; This style of lifting will not disappear anytime soon. The second advantage is not to worry about someone attacking to steal what you use when the club is busy. (However, please share the equipment and let other people "work" if they ask.) Finally, it is easy to adjust rest periods when you make straight kits so that they are compatible with those set to fit and fit appropriate fitness goals.
As for the drawbacks of direct kits, they really do not exist, since rest periods remain consistent between sets and correspond to the purpose of the program. As for rest, short rest periods (from 30 to 45 seconds) are best for muscular endurance, medium rest periods (from 45 to 75 seconds) are best for muscle tone, and long rest periods (from 75 to 180 seconds) are best for the purposes of muscle strength and power.
Regarding rest periods, unfortunately, people can easily “camp” on equipment while talking to other participants or using their phones. As mentioned above, straight sets are great if you keep moving, matching rest periods with goals.
Couples (Super Sets)
A pair (also known as a super-set or alternating set) is when two exercises are performed backwards in alternating order. For example, a person will perform a set of first exercises, there is little or no rest (depending on the goal), and then performs a set of the second exercise. Then continue to alternate the two exercises until you reach the required number of sets. Rest periods between exercises can be adjusted depending on the purpose of the workout. Like straight sets, short or no rest between exercises will increase stamina and calorie. Longer rest periods will be used for strength and / or power.
As for pairs, there are many different variables to customize based on the goal. Let's start with two common examples.
The first example combines an upper body exercise with a lower body exercise. This pair has the following advantages. First, pairing exercises with the upper body and lower body is a great way to save time. One muscle group works as the other muscle group rests; this pairing can reduce the total training time by 25-50%. Another advantage is an increased metabolic effect. When a person goes back and forth between exercises in the upper and lower parts of the body, the heart rate increases, and more calories are burned during exercise. This is useful for people who have a minimum time for training, and those who are trying to find time for additional cardiovascular exercises.
The second example of pairs combines a pullout exercise (for example, Dumbbell Biceps Curl.) With a push exercise (for example, the Dumbbell Triceps Extension extension) for the same body part. As in the first example, the benefits – the duration of the workout is reduced by 25-50% and more metabolic effect than direct sets. An additional advantage is that muscle imbalances can be reduced, as the muscles on opposite sides of the joint get equal work, not to mention the possibility of increasing strength faster compared with straight sets. Finally, these same pairs of body areas improve muscle tone faster than the alternation between pairs of upper and lower bodies.
As shown above, there are many benefits to pairing exercises. However, there are several considerations. First, if people are new to fitness, pairing exercises can create too much fatigue initially. It is probably best to start with straight sets when they start, and allow you to gradually improve fitness levels over several months. Secondly, mating exercises can be challenging in busy health clubs during peak hours. It is sometimes difficult to find specific equipment when the club is busy, not to mention two pieces of equipment. When using pairs, please consider your fitness level and the time of day of your workout.
There are two types of schemes. First of all, these are mini-schemes that perform from 3 to 4 exercises in a row with little or no rest. The second type is large schemes, where 5+ exercises are performed in a row, while there is practically no rest between exercises. As in the case of pairs, there are many ways to configure the circuit. However, so that this article does not linger too long, only pros and cons will be discussed here.
As for the advantages of the schemes, they are very similar to the pair. Time is reduced by replacing rest periods with exercises. In addition, the more exercise in the chain, the greater the metabolic effect, as the heart rate increases and the number of calories increases. This is great for people who have a minimum time to exercise.
The ends of the circuits are like pairs. As discussed above, couples can be tricky for people who are newer to the exercises, and the schemes have a greater impact on fitness as more exercises are involved. Similar to pairs, charts can be difficult to navigate if training is at peak health times. This can be quite a challenge when setting up stations for two exercises, not to mention three or more. Like couples, people who have earned fitness levels for several months and who do not train during peak hours can successfully use the schemes.
Finally, this article provided detailed information on how to use direct kits, couples, and schemes in health clubs, such as Life Time. As discussed, most people did direct sets when using resistance exercises. Simple settings, such as setting up rest periods based on a goal and maintaining their consistency, are simple ways to maximize this technique. To make resistance training even more challenging and mentally challenging, try couples or schemes, as they can provide the much needed new stimulus for increased diversity, reduce boredom, and improve results this fall.
In the field of health care, Cory Grenz is a program specialist and a master trainer – Life Time, Chanhassen
This article is not intended to treat or prevent diseases, nor is it a substitute for medical treatment and an alternative to medical advice. The use of recommendations in this and other articles depends on the choice and risk to the reader.