Crossfit Training in Place of Cardio

Share

Question: Is there any benefit to doing higher reps, in the 15 to 20 rep range, specifically will that aid in weight loss? I have bad knees and typical cardio is not an option.
Answer: You may be referring to the notion that lower reps build muscle and higher reps are necessary for losing weight which came about during the 1970’s when the world was introduced to bodybuilding through the movie Pumping Iron and Arnold Schwarzegger. Arnold’s training consisted of a high number of sets and reps. During the filming of the movie Arnold grew larger because he had lost weight for the movie he was in prior to that, Stay Hungry, and decreased his body fat in the same time period.
If your knees aren’t capable of consistent cardio to help you lose weight then training in a circuit similar to the style used in Crossfit training could work well for you. The misconception is that each exercise is performed for 15 to 20 reps, rest for a minute or two and repeat.
You need to handle more weight than you can use to get 20 reps to stimulate muscle building. The beauty of the idea is to do that first set of 10, move immediately to another exercise and do that one for 10 reps. Go to a third exercise and do 10 reps and then do a fourth exercise for 10 reps. After that your heart should be pounding and your lungs burning for air. Here is where you take a short break for a minute or so, then repeat the series. Rest and repeat the series a third time. You can build several groups or cycles like that and lose fat while you build muscle. For instance, do horizontal pull-ups, elevated push-ups, cleans and bicycles crunches. For each of the first four exercises do ten reps each but for the final exercise do 50 reps. A cycle like this is very challenging if you aren’t used to being challenged. It works very well if you can’t do any other cardio. If you can do cardio it’s even more effective.
God bless and keep training,
Daryl

Share