By now the evidence favoring resistance training as a method of weight loss is well established. But new research shows that slow and steady repetitions may not be the optimal way to work out.
The researchers explored the effects of explosive verses slow contractions and exercise intensity on energy expenditure in their study.
The study showed that explosive or more rapid muscle contractions used more energy than slow contractions, even when the amount of weight lifted was identical, increasing the benefits of the exercise for weight loss.
The study does not indicate whether rapid, explosive movements can be performed in less time and still produce the same benefits. So 30 minutes of rapid movements will naturally lead to more repetitions than, say, more leisurely repetitions performed in the same amount of time. (This might explain why those rabid little old ladies who practically live at the Golden Nugget Las Vegas slot machines still have better-looking biceps than I do.)
On the other hand, it does mean that short, intense workouts can still reap benefits. Pressed for time? Knock out a couple dozen bicep curls, squats, lunges, crunches and jumping jacks and ditch the guilt.
Chubby Mommy