In recent years, you’ve definitely seen that interval-based training has become increasingly popular. Think: the four-move, seven-minute circuits of Kayla Itsine’s Sweat app, or AMRAP (which, as I recently discovered, means “as many reps as possible”) that often serve as “closers” in HIIT classes. While these types of exercises can help your heart pump and your muscles at the same time, there is still a time and place for a good old-fashioned repeat job.
Here, Aaptiv coach Kenta Seki answers the question once and for all when he should use reps instead of time intervals to calculate his workouts.
When to use Repetitions: if you are hitting heavy weights, repetitions are the way to go. “Reputation-based training is ideal for strength training and muscle building,” says Seki. “He usually does not raise his heart rate as high as the timed sets, and focuses on isolating the muscles he’s working on.” He also points out that this type of training is the best to document progress, because you can track how much the weight you lifted and how many times you were able to do it. That way, you can set goals for yourself and improve your path the next time you take a game of weights.
When to use the Intervals: Are you looking to increase your heart rate? Stick to the intervals. “Time intervals are generally ideal for faster pace workouts and to keep your body in a metabolic state of calorie burning,” says Seki. “They provide a good structure so you know how long to perform an exercise, as well as how long to recover. With timed training, you’ll generally want to use lighter weights and focus on endurance. “
With all that in mind, Seki offers an important disclosure that is worth considering: “It is important to keep in mind that there is no general conclusion in the exercise industry regarding which method is most beneficial for muscle gain or loss. of fat, “he says. “Each person’s body is different and responds differently to each style of training, so I always recommend trying different methods and finding one that works for you.”