Confused about a couple of things I read.
I was reading this article about how much women can benefit from weight lifting. I came to #3 and there is terms they are using I'm not sure I quite understand. I will bold the passage I don't understand.
-Three big muscle moves- what do they mean by this? Is this a single rep...so three reps of a larger muscle.
- doing a circuit of eight moves- is that sets...so if I do eight sets?? I am not understanding their terminology.
-Three big muscle moves- what do they mean by this? Is this a single rep...so three reps of a larger muscle.
- doing a circuit of eight moves- is that sets...so if I do eight sets?? I am not understanding their terminology.
3. You'll burn more calories.
Lifting increases the number of calories you burn while your butt is parked on the couch. That's because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn't lift.
Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration
I may be wrong but here goes.
-Three big muscle moves- what do they mean by this? Is this a single rep...so three reps of a larger muscle.
They were speaking of a total body workout. I would assume they mean 3 moves that invole the major muscles of the body. I would think they are meaning a combination of the following compound movements that incorporate more than 1 muscle group at a time.
Squats - glutes,hams,quads,core
Dead lift - glutes,hams,quads,core,back
Bench press - chest,shoulders,tri's,lats
rows - back(upper and lower) bi's, core
leg press- quads,hams,calves,low back
- doing a circuit of eight moves- is that sets...so if I do eight sets?? I am not understanding their terminology
a circuit of eight moves for your whole body would be 1 set of the following examples.
bench press, rows, squats, dead lifts, leg press,shoulder press,dips,pullups
As far as calories, you will burn calories for the rest of a day or two because your body will be working to repair the muscles you have broken down.
-Three big muscle moves- what do they mean by this? Is this a single rep...so three reps of a larger muscle.
They were speaking of a total body workout. I would assume they mean 3 moves that invole the major muscles of the body. I would think they are meaning a combination of the following compound movements that incorporate more than 1 muscle group at a time.
Squats - glutes,hams,quads,core
Dead lift - glutes,hams,quads,core,back
Bench press - chest,shoulders,tri's,lats
rows - back(upper and lower) bi's, core
leg press- quads,hams,calves,low back
- doing a circuit of eight moves- is that sets...so if I do eight sets?? I am not understanding their terminology
a circuit of eight moves for your whole body would be 1 set of the following examples.
bench press, rows, squats, dead lifts, leg press,shoulder press,dips,pullups
As far as calories, you will burn calories for the rest of a day or two because your body will be working to repair the muscles you have broken down.
No longer about weight , it's all about living.
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