How much time do you currently take between sets?[/quote]
When I lift heavy (1-5 reps) I rest until I feel ready for another set, 90sec-5min
When I dont lift heavy 8+ reps, usually I try to rest max 90 seconds.
Why do you think that reducing rest time could benefit me?
This is really hard to explain without a graph, but.
Here’s what you’re probably doing, with some hypothetical numbers:
Start (HR 60) - Warmup (HR 100) - Lift (HR 180) - Rest (HR 100) - Lift (HR 180) - Rest (HR 100) - Lift (HR 180) - Rest (HR 100) - Lift (HR 180) - Stop (HR 100)
By shortening your rest periods, you don’t let your heartrate get quite as low when you’re resting. So something more like
Start (HR 60) - Warmup (HR 100) - Lift (HR 180) - Rest (HR 120) - Lift (HR 180) - Rest (HR 130) - Lift (HR 180) - Rest (HR 140) - Lift (HR 180) - Stop (HR 130)
From what I’ve seen personally, with others, and in some research, the combination of 1) spiking the heartrate + 2) maintaining an elevated heartrate … that’s what actually really ends up lowering your normal daily resting heartrate.
You can do one or the other and get some results, but the combination seems to work better.
This is the same thing that happens with interval training too – it’s just, I figure if you’re already lifting and concerned with it, you might as well take that approach before adding additional dedicated cardio.
The problem with adding additional cardio is that many/most people will start to put too much emphasis on the cardio and set cardio goals (like, say, run 5 miles a day) as well as lifting goals. Oftentimes, those goals don’t work hand-in-hand.
However, by just shortening your rest periods, you can get a similar benefit while still focusing primarily on the lifting goal. Forewarning, until you adapt to the shorter rests, the weights you use might drop a bit; once your heart and nervous system adjust, you should be back to where you were. I’d stick with 60-90 second rests, with the occasional 2 minute rest if you really need it.
The idea of shortening rest periods / doing more work in less time is called “density” if you want to go do your own research.