What Are Repetitions And Sets In Burden Exercises? Know Understanding And Benefits Here

Illustration of load training (Photo: ConsultaFit/Pixabay)

YOGYAKARTA Have you ever undergone strength training or resistance training? If you have, of course, you've heard the term repetition and set. These two terms are often used for load training programs. However, do you know what repetition and set in sports are?

By knowing the meaning of repetesis and Sets, you can find out how to arrange a series of movements to achieve the results of the training as planned.

Well, in the article it will be discussed what repetition is and a set in sports. Come on, look together.

Recetition is a calculation of the movement that was carried out from the start until the movement was completed once. The term repetition is often used in load training programs. Recetition is often called rep which means repetition.

According to the American Council on Exercise (ACE), repetition in sports is useful for muscle training. Recetition involves three specific phases of muscle action, namely isolation, a moment of pause, and shortening.

An example of a calculation of one repetition while undergoing a load training program, namely:

Meanwhile, what is meant by the set is the number of repetitions from a certain movement that is carried out in a sequential manner at one time.

For example, in one set there are 7 times the push-up repetition and then the exercise is said to be finished if you have completed 3 sets, then in this training cycle you need to do 21 push-ups.

Thus it can be concluded that the repitition is part of the set. Set is a strategy in training to plan how many exercises will be carried out.

Each move set, usually provided a break or a short break. The pause between training sets is also called a rest or a break interval.

Benefits Of Sets And Repetitions In The Muscle Exercise Program

Undergoing a training program for strength or weight training according to the right number of sets and repetition can optimize the results of your training. Here are some of the benefits you will get when implementing sets and repetition in the load training program:

Doing sets and repetition during weight training turns out to make the body adapt to withstand the load given to the muscles. Proper set patterns and repetition can increase muscle resistance to be able to lift the load optimally.

However, you have to take a break when the repetition has exceeded the body's resistance. This can prevent you from getting injured while doing sports.

Doing sets and repetition during strength training makes you repeat the movement continuously. This method will make the body more accustomed to training.

This means that repetition of movement can measure increased body strength. To get this benefit, you can start by lifting a light load and movement as many as eight repetitions.

Next, increase the number gradually to fifteen reptisi. Do it up to two sets. Make sure you rest for thirty to fifty seconds on each set

The National Academy of Sports Medicine (NASM) affects the number of more sets and repetitions, but with a relatively lighter load. This method can help form muscle mass.

If you want to raise your muscles, the required repetition is getting less, but the load being lifted is recommended to be heavier.

According to NASM, the repetition of lifting the burden to raise muscle mass should only be done once to six times.

While the ideal number of sets to increase muscle mass is four to six sets of training.

That's information about what repetition is and a set in sports. To get other interesting news, keep reading VOI.ID.