This is the eigth in a series of articles intended to expose our readers to pertinent information regarding their fitness efforts. It is produced mainly on the basis of research done by Rodriguez “Rodja” Constantine, owner of REPTS (Registered Exercise Professionals & Therapists). Rodja has over 20 years experience in the field.
BACK TO BASICS (Part 2)
The Four Components of Weight Training Intensity
EXERCISE intensity is generally loosely defined as the amount of work you are doing when exercising. This is a very vague quantification of what should be pretty specific. There are some basic tests or general guidelines to use to help you be a little more precise such as the RPE (Rated Perceived Exertion) scale, %HR (Heart Rate) or the talk test, but all-in-all they are not great, especially for weight training.
During a weight training workout, since you are only working for a short bout then resting, then working again, these basic tests are of little use. Instead, exercise intensity when lifting weights can be much better determined by looking at these four components:
A rep is one complete movement of an exercise.
A set is a designated number of repetitions performed together in a series.
This is the amount of weight being used.
This is the amount of recovery time taken between sets.
Deciding on how many reps and sets to perform, what weight to use and how long to rest in-between sets depends on your focus or fitness goal (growth, power, strength, endurance). Manipulating these four components is a simple and highly effective way of adding variety into your program. Changing any one of these can provide a totally different stimulus and end result. Although all four are tied together, so if you change one you may well have to change the others to suit. Here are some general guidelines of how to choose the right intensity for basic fitness goals:
Power: 1-2 Reps, 3-5 Sets, 95%+ 1RM (1 rep max) Load, 2-5mins Rest
Strength: 6 or fewer Reps, 2 – 6 Sets, 85-87.5% 1RM Load, 60-90secs Rest
Hyperthrophy (growth): 6 – 12 Reps, 3 – 6 Sets,70 – 85%+ 1RM Load, 2-5mins Rest
Endurance: 12+ Reps, 2-3 Sets, 50-65% 1RM Load, 30 – 60secs Rest
Rodriguez”Rodja” Constantine is a Certified Personal Trainer, Fitness Consultant and owner of REPTS ( Registered Exercise Professionals & Therapists), a Personal Training Studio located in the Richard Frederick Building in Castries and in Rodney Bay opposite RJ Clarke. Rodja has over 20 years fitness experience and through REPTS offers upgradeable fitness packages (Personal and small Group Training, Body Analysis, Nutrition Counseling and Planning, NutriCare, FREE Cardio only Gym Membership, Physi-Fitness, and etc.) for one affordable monthly fee. Rodja also designs long term fitness plans and short term workout routines for use at home, your current gym, or when travelling. We invite you to visit REPTS for a free consultation and a tailored programme that will best help you achieve your fitness goal. You may call at any time at 758-722-3763 during business hours (4:30a.m. – 10p.m.)to schedule an FREE consultation and trial session. . Subscribe to our website at reptsfitness.com or follow repts on facebook at facebook.com/repts.fitness. Call for details.