Pretty Intense by Danica Patrick & Stephen Perrine

Author:Danica Patrick & Stephen Perrine
Language: eng
Format: epub
Publisher: Avery
Published: 2017-12-26T05:00:00+00:00

Don’t Be Afraid of Heavy

Look around your local Sports Authority. See those little pink and blue weights over there? Those are not for you.

Light weights are useful for physical therapy, but for real exercise, you need real weights. A study in the journal Medicine & Science in Sports & Exercise found that women who lifted heavier weights for fewer reps (85 percent of their max load for eight reps) experienced nearly twice as much afterburn effect as those who lifted lighter weights for more repetitions. And remember: Your muscles are just as strong as a man’s, and even more resilient. So lift heavy enough that your muscles give out by the eighth rep, or even earlier; if you can lift a weight twelve or fifteen times, you’re spending too much time and not getting enough in return.

The other thing you’ll find throughout this program is that I’ll ask you to use free weights or your own body weight rather than those fancy machines at the gym. There are two reasons for this: Number one, you’ll be able to do my workouts anywhere, so no excuses when you can’t get to the gym or you’re on vacation. Number two, free weights are simply better for building overall strength. A study at California State University, Chico, compared three types of leg exercises: knee extensions (on a machine), leg presses (also on a machine), and squats (using free weights). The knee-extension group showed a 5 percent increase in strength; the leg-press group showed a 35 percent increase in strength; but the squat group increased their overall strength by 75 percent! Think about that the next time you’re tempted to “work out” by sitting down on one of those machines!

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