What type of exercise you adopt, the frequency and intensity of your workouts and your overall diet will contribute more to weight loss than the number of "reps" of any single exercise. Generally, repetitions are used in counting strength-building exercises, such as weightlifting or calisthenics. However, aerobic activities, such as running or swimming, are typically far more effective at burning calories. You can lose weight most effectively if your "high repetitions" refer to the number of laps you swim or the number of times you jog around the block.
Role of Strength Training
If you're wondering whether to increase your repetitions of biceps curls, rest assured that your strength training does indirectly help your weight-loss goal. Besides its positive effects on bone health, overall stamina and chronic conditions such as arthritis and diabetes, strength training improves your metabolic efficiency. If you combine strength training with your cardio workout, your body will use the aerobic activity to burn off fat more efficiently. However, the number of repetitions you perform has less impact. As a rule of thumb, stick to 12 repetitions for a single set, using the highest weight you can comfortably lift. Doing additional sets of repetitions will only help if you're interested in bodybuilding or very specific sports.
Aerobic vs. Anaerobic
If you extend the idea of repetitions to sports and cardiovascular activities, such as running, a longer and less-intense training can indeed improve weight loss. For example, sprinting demands an extreme energetic output over a short burst, making it an anaerobic activity. This type of exercise builds up lactic acid quickly, making it impossible to sustain for a longer period. By contrast, distance runners use a lesser amount of energy over a long period. Their muscles rely on aerobic activity, deriving energy from oxygen instead of producing high levels of lactic acids. For optimal weight loss, focus on aerobic exercise, spending at least 75 minutes per week on vigorous aerobic activity such as distance running, or 150 minutes on more moderate activity such as brisk walking.
Goal-setting
While it's tempting to increase your workout intensity dramatically, the most reliable course for long-term weight loss is to keep your goals modest. MayoClinic.com advises that you aim to lose no more than 1 to 2 lbs. per week. Even that goal requires a major shift to most lifestyles, because it requires that you burn 500 to 1,000 calories more than you consume per day. Be realistic; for example, walking for half an hour, five days a week, throughout the year, makes a more useful goal than losing 25 lbs. in one month.
Safety Considerations
Before beginning any new routine or increasing your exercise habits, consult with your doctor. If you have heart conditions, a compromised respiratory system or joint problems, your health care provider or a qualified physical trainer may offer specialized exercise instructions. Whatever type of exercise you adopt, make sure that you breathe deeply and regularly. A common error is to hold the breath while straining the muscles. Use smooth and steady movements, and never press yourself beyond mild discomfort.
References
- MayoClinic.com: Diet and Exercise
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- MayoClinic.com; Strength Training Sets: How Many for Best Results?; Edward R. Laskowski, M.D.
- Rice University SportsMedWeb; Anaerobic Threshold; 1997
- MayoClinic.com: Weight Loss --- 6 Strategies for Success
- Hospital for Special Surgery; Exercise for Healthy Aging; Kataliya Palmieri, MPT; April 2004
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