For people who lift weights to tone up and slim down, experts say, a regimen that includes a combination of challenging weights and fewer repetitions can help significantly. In a 2002 study, for example, scientists looked at what happened when women performed various resistance exercises at different weights and repetitions (85 percent of their maximum ability for 8 reps, versus 45 percent for 15). Subjects lifting more weight fewer times burned more energy and had a greater metabolic boost after exercise.
That’s from a NY Times article sent to me Monday. Egads! The New York Times! Overturning long held ideas about the “right” way to exercise!
Oh wait. Good coaches and trainers knew this 20 years ago, if not far longer. Still, it’s encouraging to see a major publication getting this right for a change, after hearing about “high reps for toning” for so long. Maybe the NY Times is catching on. We’ll see. In the mean time, lift heavier weights.
And don’t get me started on the word “toning.” In the words of strength coach par excellence Tony Gentilcore, “there really is no such thing as ‘toning;’ only being less fat – but whatever.” Ah well, an issue for another post… (rest assured, it’s coming)