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Shape Studio: Lift Society At-Home Strength Circuits Shape 2/19/2021 Replay Video Remember this number: eight reps. Why? According to a new study in the Journal of Strength and Conditioning Research, aiming for a weight that you can do just eight reps per set gets your strengthening and sculpting done fastest. Basically, what determines the results you get from your lifts is training volume, or the amount of weight you hoist multiplied by the number of reps and sets you do. In the study, exercisers bench-pressed twice a week with the same training volume: four heavy reps for seven sets, eight moderate reps for four sets, or 12 lighter reps for three sets. All groups firmed their chest muscles equally, but the four- and eight- rep groups got the bigger strength gains with the latter spending half as much time on the bench as the heavy lifters. (Related: The Major Health and Fitness Benefits of Lifting Heavy Weights) ....
Shape Studio: Energizing Cardio-Core Circuit Shape 1/11/2021 Replay Video It’s a simple formula: If you exercise, you’ll feel more energized. “Exercise induces changes in several neurotransmitters brain messengers that play a role in wakefulness and pleasure and that is likely important in the response,” says Patrick O’Connor, Ph.D., a kinesiology professor at the University of Georgia who has conducted years of research on the exercise-energy link. Over time, these hits of exercise have a lasting effect. One of O’Connor’s findings showed that 20 minutes of low-intensity exercise (walking) or moderate exercise (cycling on a stationary bike) three times a week could increase your energy level by 20 percent. “It takes four to six weeks of regular exercise for the brain to adapt in a way so that you regularly feel more energetic,” he says. Meanwhile, a single session at least 10 minutes can boost you in the moment. ....