Taking about athletic fitness and how rest helps with Vancouver's Jon Bula of Groundwork Athletics
Mark: Hi, it’s Mark Bossert from Top Local Lead Generation and we’re here talking fitness with Mr. Jon Bula of Groundwork Athletics in downtown Vancouver. Groundwork Athletics specializes in actually working with everyday people, regular trainers, people who have a goal. You want to get that marathon done, you want to drop 30 lbs, you want to to do the Granfondo, you want to be able to trek to Everest base camp - these are the guys to come see. We’re going to talk a little bit about some interesting stuff about rest today. How’re you doing Jon?
Jon: Doing great, can’t complain.
Mark: So, how much rest should I take during my workout between sets?
Jon: Well that’s like a magic question. I don’t know, I’ll give all my secrets away if I answer that. No, really what I like to tell people is, it really depends on what your goals for your training session are, if you’re lifting and your focus is on building strength as much as possible, you need more rest; if you’re looking to put on muscle mass, let’s just say you want to get a little bit bigger, on those types of people will be taking less rest between sets; and then if you’re working on endurance and doing high repetition type stuff, you’ll be taking the least amount of rest between your sets. So it all comes down to really what your goals might be.
Mark: So how do I determine if I’m getting enough rest?
Jon: Well, this is what I like to tell people. Let’s just say you’re doing a chest press exercise and you have 50 lb dumbbells and you’re doing 6 reps, and you kind of tap out at around 6 reps and say you want to do 4 sets. Well, if you only rest for say a minute and you come back to doing it and you can only do 3 reps or 2 reps, you’re not resting enough; because you’re not able to push that same weight every single set. And that’s kind of what you want. If you’re strength training, you want to be able to go as heavy as you can each set without the weight diminishing down too much and for that kind of training, could be even up to five minutes of rest between sets. If that’s what you’re really focused on. If you were body building per se, you would be lifting a little less weight in the 8 to 12 set range and typically you only need to rest about 90 seconds or so between those sets when your weight is a little bit lower.
Mark: And what about for endurance training?
Jon: Well, again, it depends if you’re doing really high repetition work and a lot of times in endurance training, you’ll do multiple exercises in a row. Sometimes you don’t really rest at all. Sometimes the time it takes you to go from one exercise to the other is your rest. If that is way to hard for you, you’re getting lightheaded and nauseous, then we’re going to put a little more rest in there. But, it’s a bit of a continuum depending on your fitness level and what you’re training for. It could be as little as almost zero rest up to a maximum of five minutes or so between a set.
Mark: So, I’m going to throw a wild card at you Jon. I’m sure a lot of people are going to look at this and go well, what do I do if I want to lose 20 lbs? Which one of these things should I be doing? Is there a kind of a rough recipe that you could say, well yeah, you want do be doing X kind of reps, X kind of rest?
Jon: Well, it depends on how much time you have at the gym. If you’re going to the gym and you say you only have 45 minutes to workout, you’re not going to be burning very many calories doing five minute rest intervals and lifting 3 or 4 reps. I mean, if that’s all the time you have I wouldn’t recommend that style of workout. If you’ve got specific goals in mind, where building your strength is what you need then that’s where you’re going to go. If it’s weight loss, strength training is really good for weight loss but so are a whole bunch of other modalities. So it’s a bit of a loaded question. I would say, if you want to lift a certain weight for your sets and you’re finding that on set 3 you’re tremendously weaker than set 1, rest a little bit more between each set. Try and do it so you can consistently lift close to the same number of reps with that weight for all your sets. That will dial it in for you as you get stronger and fitter, your rest will down down, but then if your rest is coming down and you can still do the sam thing, you should probably grab heavier weights.
Mark: So what are your takeaway recommendations?
Jon: Well, I say have a goal in mind for your training session. What are trying to do, are you trying to work on your strength or are trying to work on your endurance? Have an idea before you go into the gym that day what you’re trying to do. Minimize your rest, there’s no point in sitting there resting when you don’t need to, so minimize it but make sure you take enough to achieve your lifting goals. A rule of thumb is heavier strength training - so the closer you are to your maximum weightlifting potential, let’s just say, the more rest you’re going to need. The lighter the weight you’re going and the further away from your max, the less.
Mark: Beauty - thanks Jon. We’ve been talking with athletic trainer extraordinaire in downtown Vancouver, Jon Bula of Groundwork Athletics. You can reach them at groundworkathletics.ca or you can email Jon at firstname.lastname@example.org Thanks Jon
Jon: See you guys, thanks a lot Mark