“How PR Zones Help You Lose Weight”

Lifting weights may seem overwhelming to many, but it doesn’t have to be very complicated.  Just follow a couple rules:

1.       Change your workout routine every four weeks.  That means changing the type of exercises you perform, the number of sets and repetitions, and the type of workout.

2.       Every six months take a week off from lifting.  This gives your nervous system a break.

My favorite type of weight lifting routine called Escalated Density Training was developed by Charles Staley.  An example of the routine is as follows:

Warm up for five minutes (bike, jump rope)

PR Zone one (set a stopwatch to 15 minutes)

1.       Push-ups

2.       Pull-ups

Do five to ten reps of push-ups, take a small break till you feel recovered, then to five to ten pull-ups.  Remember to keep your repetitions low at the beginning and do not go to exhaustion, because that will come at the end of the PR zone.

 Alternate back and forth between the two exercises until the fifteen minutes is up.  Your goal should be to hit a set goal of say 40 reps of pushups and 40 reps of pull-ups in the fifteen minutes. 

Then on your next workout you shoot to beat the 40 reps.  Now this is just an example.  You can do things such as bodyweight squats and alternate it with a dumbbell press.  Keep things simple, use good form, and push yourself!

You can perform up to three 15 minute PR zones per workout.  Do not go beyond 3 or you risk injury and overtraining.

Dr. Bryan Dingsor is the owner of Watertown Chiropractic P.C. in Watertown, SD.  He specializes in the treatment of many musculoskeletal conditions and weight loss.  For an appointment, please call 605-882-2304 Today.