In the world of fitness, there are
those who believe that exercise does little good unless it is intense enough to
create a physiological response in the body. There are others who say intensity
of exercise shouldn’t be limited to just the use of heavy weights and if done
correctly, lighter weight exercising can be quite effective.
Who’s right?
Both are, but with a caveat.
Canada’s McMaster University
researchers looked at the differences between a workout performed with 30
percent maximum weight and high reps (performed until muscle exhaustion) and
one with 80 percent maximum weight performed until muscle exhaustion.
The study, published in PLOS ONE, found a surprising result in the college-age
men who participated. Both workout groups experienced cellular changes
associated with creating a muscular growth response. However, the lighter
weight workout group experienced additional benefits.
They developed greater muscular
endurance from the longer, higher rep workout, as well as lowered the risk of
injuries as a result of not using heavy weights. Not only that, the lighter
weight higher rep workout group burned more calories during their workout due
to the length of and greater amount of work they performed during their
workouts.