Should I use light resistance and complete high repetitions? or Should I use heavy weights and low repetitions? and which is better?

Should I use light resistance and complete high repetitions? 

or 

Should I use heavy weights and low repetitions? 

This question can be controversial and will likely spark up a debate within the fitness industry and amongst professionals. The answer will differ depending on one's own personal preference and who you consult on the topic. A conventional personal trainer will most likely promote heavy resistance paired with low repetitions. Whereas, other methods like martial arts, yoga, and Pilates tend to favor lighter resistance (if any) and high repetitions. To obtain the best results, make sure to always focus on the quality and form in which the movement is performed. Working out in poor alignment in hopes of lifting more or doing more will only result in injury.


Using a light resistance and doing more repetitions will train the fast twitch muscles and build your strength endurance. This can create a more aerobic type of calorie burn, and is more beneficial on your joints. It will create long lean lines in your muscle development. Most women do not like the 'bulky muscle feeling' they get from heavy weight lifting and will tend to favor this type of workout. If you tend to bulk easily, using light weight (between 3-8 lbs) and lots or repetitions (more than 20 reps) is best for you. Another good rule of thumb is to complete as many repetitions as you can with very good form. Keep in mind- It is all about the quality of your movement, not the quantity. This is why Pilates is such a great choice because it replaces weights with spring resistance technology which creates a lengthening or stretching within the muscle fibers. Many methods like Martial Arts, Yoga, or the Pilates Mat work use your own body to create the resistance.


When you use heavy resistance, you are working the larger muscle groups. Heavy weight training will result in gaining strength rather than creating muscular endurance. If your goal is to increase the size of and build up your muscular structure, then opt for a heavier resistance with low repetitions. This is a favorite among body builders, cross-fit and many boot camp driven methods. Choose a weight that is heavy enough in resistance so you can only complete 10-12 repetitions with excellent form. Again, the quality of the movement and maintaining good form is still a key factor to prevent injury and to correctly complete the work. This is an excellent way to burn more calories efficiently and boost your metabolism when done before your cardiovascular exercise. 



High reps (more than 20) plus low weight = fast twitch muscle fiber or endurance and toning

Low reps (between 10-12) plus heavy weight = slow twitch large muscle groups or strength gaining/building

Bottom Line: both are beneficial, it comes down to personal choice and what you are trying to achieve with your own body. Try both methods and see which one feels right for you. You can always do both within the week. Switch up your method throughout the week and use heavier resistance one day with low reps, and lighter weights the next with many repetitions. This way you will train the large muscles along with the smaller fast twitch muscles to compliment strength with endurance.
Don't forget to pair resistance training with 3-6 days of a cardiovascular workout. You have to burn the fat to even see the toning and the muscle definition results. Also keep in mind, the more muscle you build, the more efficiently your body will burn off fat during cardiovascular exercise and while at rest.


*As with any new fitness program, consult your physician and work closely with a certified trainer. Always listen to your body and if you feel pain during any exercise, stop or modify.

Tired of the gym, New year, New workout! This year you should...

Try a Pilates Reformer Class! and here is why...

 

Are you tired of your old ‘going to the gym’ routine? The same old weights, treadmill, and elliptical can get boring quickly because of the repetitive and mindless movement. Pilates will get you out of that monotonous cycle and jump start your mind to work with your body.

A Pilates Reformer class can offer many customized exercises to get you out of your rut and on to a better, more balanced body. Certified Pilates instructors are rigorously trained in over 500 different exercises so you will never get bored. Not only that, but just when you think you’ve got it mastered, we make it harder! In Pilates, you can change the smallest detail, such as inhaling instead of exhaling at the point of exertion, to make the exercise more effective, challenging, productive and fun.
A typical Pilates Reformer class is a full body workout that addresses more than just muscular toning. Each one hour session will include strength training, flexibility, abdominal conditioning, balance work, and spinal movement in all planes of direction. You can add a great cardiovascular workout by using the Jump Board at the foot of the Reformer.
Say goodbye to the uncomfortable short, tight and bulked up feeling you get from kettle bells, bar bells and dumb bells. Pilates incorporates springs for resistance rather than weights. The springs are more effective than weights because they mimic the natural contraction of your muscles. The result is improved balance, better postural alignment and a wonderful lengthening sensation.
Pilates can supplement your weight training more effectively, offer variety to help you cross train your activities, prevent injuries, and promote a healthier, more mindful approach to your workout. You can also supplement time on the elliptical or treadmill with a Jump Board session. Next time you grow tired of your same old trip to the gym, switch it up and seek out a Pilates Reformer class.

let's get to know joe!

Joseph Pilates

Age 57                                                                    Age 82

""I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier." -Joseph Pilates

Pilates for Dancer's Best Exercise #3

The Jump Board!

A flat board that replaces the foot bar on the reformer. You're springing horizontally while engaging your core to initiate the jump rather than your legs. The lighter the spring, the more your abdominals have to work to stabilize your pelvis and back. 


Upon take off- the abdominals initiate almost automatically to counter-balance the legs in the air. Think of pulling your navel down to the spine and draw it up towards the ribs. This exercise is excellent for teaching dance students to properly pull their weight up away from the floor and therefore, helping increase the height and form of the jump. 


The landing is all about control. Rolling through the feet and getting the heels down in between jumps is crucial for injury prevention. Controlling the landing of your jumps is often the hardest thing to perfect in a dancer's performance of petite/grande allegro. Dance teacher's are always saying, "you should land your jumps with little to no sound at all." 


Increase your abdominal strength: While jumping curl your head and shoulder blades off the carriage of the reformer. This will help you engage your upper abominals and make you work harder!
Get Creative! Play around with seeing how many ballet jumps you can simulate while on the jump board. Most likely, you will master a entrechat six in no time! 

Why do Pilates exercises use springs rather than weights for resistance?

Great question! Joseph Pilates was well ahead of his time when he chose to use springs for conditioning the body. Unlike a weight, the contraction and release of a spring works the same way your muscles do. The spring stretches and lengthens with you as you move. There is also a resistance created in the opposite direction as the spring moves back together. Springs encourage an eccentric contraction of your muscles and is easier on your joints than weights.