by Paula (Clean Eating Expert)
8. April 2010 03:48
I will sometimes pick up previously published copies of workout magazines at ½ Price Books. I was looking through the September 07’ copy of Muscle Magazine and Fitness Hers, and there was an article about the benefits of the time duration of rest between sets in weight training.
The article quoted an article in the 07’ issue of The Journal of Sports Science, who conducted as study with two week matched control groups. They evaluated the results of doing the same exercise by having an 80-second and a 20-second rest between interval training and strength training reps.
The study found that the duration of time between sets should depend on your goals. If STRENGTH is your goal, rest longer between sets (2 minutes between sets is recommended). If SPEED is your fitness goal, keep your rest periods shorter.
I will admit I don’t have the patience to wait two minutes when doing strength training. I also find my energy level remains higher when I don’t rest. Then I feel like I’m never really coming ‘down’ till I’m done. Evaluate your goals, and continue to work hard.
Wednesday 4/07/10 Workout-
Spinning bike - 35 minutes,10.7 miles
Strength- Legs(At the gym)12 reps X 3 sets
Smith machine squats- 40 lb
Lunges 50 X 3 sets
adduction-70 lb
Rear kick machine- 70 lb
Leg extension- 50 lb
leg press- 120 lb
pure strength leg press- single leg- 45 lb
Wednesday 4/07/10 Food Diary:
Breakfast-
1/2 cup egg whites, 1/8 cup brocolli, 1 cup spinach (70 cal)
1 weight watchers whoel wheat english muffin, 1 tbls Polander all fruit (110 cal)
A.M. Snack-
1 cup pasturized egg whites,1/2 scoop whey protein shake mix (175 cal)
Lunch-
1 tbls hummus, 1 whole wheat tortilla, 6 asparagus (270 cal)
grapefruit (40 cal)
P.M. Snack-
salad- 1 cup spinach, 1/2 red sweet pepper, 1 tbls sunflower seeds (50 cal)
Dinner-
4 oz Mahi mahi (100 cal)
1 cup baked ziti (whole wheat pasta), with shitake mushrooms instead of ground beef- homemade (350 cal)
Dessert-
1 greek 0% milkfat yogurt ( 90 cal)
1/4 bluberries,2 tablespoon Ovaltine (39 cal)
TOTAL CALORIES- 1295
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