Many people do not know what workout "Reps" are for them to do, and/or workout "Sets" are for them to do. "Reps" is simply the abbreviation for the number of "repetitions" of the same exercise generally without stopping to rest, such as 10-12 push-ups in a row without stopping, regardless of pace and intensity. "Sets" have to do with the number of times one does the same exact exercise, but with rest in between each number of Reps, regardless of the rest time duration between each Set. For example, one may do 4 x Sets of push-ups with 1-5 minute rests in between, and able to do 10-12 Reps within each of the 4 Sets.
For better time management and higher levels of cardio intensity, Circuit Training has become the most common form of workout design in our modern society of people who are too busy in life and do not have enough time to exercise as much as they would like (for any reason). However, this is another topic devoted to another page on the website, on the left Sidebar link titled Circuit Training.
This page is devoted to those who are not sure how many Reps and/or Sets they should do for each exercise in a playground, or within any workout environment. First of all, I (Russell Smith, Author) always tell my clients that anything is better than nothing, even if we only have enough time to do one high intensity Rep and/or only one high intensity Set, after a proper warm-up and related active stretching of course. Secondly, after a proper warm-up and related stretching, push your body at least a little beyond your comfort zone, to stimulate soft tissue rebuilding that will enhance, improve, or at least maintain current health and fitness levels.
With all this in mind, below is offered "general guidelines" for the common goals of weight loss, muscle toning, optimal health, fitness, endurance, performance, and building lean body mass (muscle hypertrophy, or enlargement of muscles).
First of all, for the sake of injury prevention, with all forms of unrelated exercise in the recent 6 or more weeks of personal exercise history, the risk of injury is optimal to have NO more than 2-3 high intensity Sets of anything that cannot be done properly for at least 12 Reps within each Set. In such beginner stages of exercise, if one cannot do at least 12 Reps, then either digress the resistance intensity so that 12 proper Reps may be completed, or consult a local certified professional Personal Trainer who can help you to find a way to do such. Otherwise, if anyone still cannot properly perform 12 related repetitions to safely improve, then do NO more than 2 x Sets total of whatever Reps that can be done properly and safely. Furthermore, do not do the same or related "high intensity" exercises two days in a row, but rather spread these same "high intensity" exercise Sets and Reps to 1-3 days per week, at most, with a day or more between the same high intensity exercises (depending upon related personal goals).
Lower intensity and much higher repetitious exercises, above 20 Reps per Set at least, including endurance cardio exercise, can often safely be done more days per week or daily. This form of exercise generally enhances lean muscle toning and strength endurance conditioning, ideal for burning body fat to lower percentages as well, but usually does not increase muscle mass (bulk size) very much. Body fat will metabolize better into calorie burning body fuel when there is more oxygen present in the bloodstream, which is why moderate intensity "aerobic" exercise is more efficient and injury preventative for weight loss and higher frequency workouts within each week.
Without getting into a lot of diverse expert opinions of exercise methodology and research, muscular strength and hypertrophy (size) generally increases as a result of heavier resistance intensity, less Reps, more heavy Sets, and/or longer rest duration periods between each same exercise Set (to a degree). In most cases body builders and high speed sprinters will take up to 5 minute rests between explosive high intensity sets, sometimes more, but most often 1-3 minute complete rests. People recover at different rates, so that the rest duration can vary to get the same results, depending upon current fitness conditioning, genetics, level of intensities, Reps, and Sets. With trial and error, we can learn to listen to our body to know when we are ready for the next Set, when too little or much rest actually unnecessarily decreases the amount of power, force production, or whatever results we expect from each exercise.
However, within about 3 months of the same weekly exercise routines and conditions, the human body loves to adapt to become more efficient, burn less calories with the same workouts, and plateau. Therefore, it is important to change exercise routines usually at least once every 3 months, to keep the body guessing what might come next, and avoid such pitfalls of not improving among consistent dedicated exercise enthusiasts. Most do not have this problem, but should be included for everyone regardless. Periodization Training is an important topic for such zealous exercise buffs.
All who view, learn, and practice anything provided within this website and PE4P book assume all risks and results from the use, non-use, or misuse of information and exercises provided.
Playground Exercises For Parents (book & website) – Copyright © 2012 Russell A. Smith