When it comes to weight training, women often wonder should they lift heavy weights or go for the light ones. Both have their own benefits. A 2016 study published by the US National Library of Medicine showed that after eight weeks of strength training, people who lifted heavier weights with less repetitions had more strength. But more muscle-building activity was found in people who went for lower weights with high repetitions. Interestingly, you can also go for lightweight training for weight loss.
Lightweight training can be defined using the rating of perceived exertion (RPE) scale, says fitness expert Varun Rattan. This scale will allow you to gauge your workout’s intensity based on your strength and endurance. But what might be “light” for your friend could be heavy for you. So, it’s all about how hard you feel your body is working. When your effort level hits 4 to 5 on this scale, it means you are in the “light” zone.
Lightweight training for fat loss: Many know that lightweight training can help to build muscular endurance and strength, leading to better functional fitness in daily life. So be it carrying grocery bags or washing your car, you can do all that more easily. Rattan says lightweight training can also be effective for weight loss while minimising the risk of injuries. This is because it helps to elevate your metabolic rate both during and after the workout, leading to increased calorie burn. But for optimal fat loss results, try to combine lightweight training with other forms of exercise, such as cardiovascular activities. You should also follow a nutritious diet to fuel your workouts and aid in recovery.
Excerpted from Health Shots