Sunday, October 3, 2010

What's a 'REP"?

This Article is Part 3 in the Series 'What's That?' Fitness Terms Explained.

What Is a Rep?
Good question. Lots of people who make it to the gym find themselves unsure of how many reps, exercises, and weights to use. Let's talk about REPS here.

A 'REP' is short for repetitions. If you do a Bicep Curl 10 times, you just performed 10 reps. So how many reps should you do? Let's answer that question 4 ways:

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#1 Beginner:
If you are a beginner, go for 20 reps. Choose a weight that allows you to perform 20 reps comfortably. 20 reps will allow your muscles to get used to lifting weights physically and biomechanically and will yield positive results.

#2 High Caloric Burn Workout:
For a high caloric burn workout, 15 or more reps is suggested. Keep the pace up and the weights (resistance) light, because you'll be pushing yourself in this workout style.

#3 Muscle Toning:
For muscle toning (hypertrophy) and general fitness, perform 8-12 reps.

#4 Strength:
Strictly looking for strength? You'll need to do just 1-6 reps. You'll need a couple years of training experience behind you before you attempt this plan. Be careful and always consult your doctor before beginning any exercise program, especially this heavy lifting program.

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Next Week's Tip:
How many exercises should I be doing in the gym??

Check back next week!

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