AMRAP or As Many Reps/Rounds As Possible is all the rage in the fitness world. So, we invited an expert to weigh its pros and cons
Parekh says isometric holds such as planks are a good initiation into AMRAP for beginners
As outdoor activities around the world came to a standstill in March last year, home became one’s playground. With gyms shut, the fit turned towards at-home workouts, and many who weren’t as invested in fitness pre-lockdown jumped right into it. With responses from over 50,000 participants, a leading Indian fitness platform revealed that 84 per cent opted for live-streaming classes at least thrice during the lockdown as compared to a mere 29 per cent in 2019.
Perhaps, it’s this newfound enthusiasm for fitness that has put the spotlight on AMRAP or As Many Rounds/Reps Possible. Though the routine has been around for years, AMRAP is the acronym of the moment in the fitness world, and you’ll see challenges and lists floating on social media that state a time, say, five minutes, followed by a sequence such as 12 push-ups, 50 jump ropes, 40 bicycle crunches, 20 mountain climbers, 25 Russian twists, and so on. The task then, is to complete the repetitions or reps, in that specific amount of time. But like all workouts, AMRAP has its advantages and disadvantages. We invited Mallika Tarkas Parekh, owner of city-based Physique 57, India’s first boutique barre fitness studio, to shed light on that before you hop on to the trend.
Mallika Tarkas Parekh
ADVERTISEMENT
What you’re getting into: AMRAP is about quantity. HIIT (High Intensity Interval Training), on the other hand, is intensity-based. So, you can incorporate AMRAP within an HIIT workout. “For instance, we have a concept called Interval Overload at Physique 57, where we take muscle groups to a point of fatigue and stretch immediately for release. That’s not what AMRAP is but the concept is similar because you’re taking one muscle group to a point of fatigue; the goal is to exhaust you at the end,”
Parekh says.
An accessible routine: Many people assume that in order to sculpt and build muscle, and strength-train, you need to be able to pick up heavy weights. That’s where the power of reps really lies. “Indians have lower bone density than most populations, globally. So, we aren’t necessarily built for jumping directly into heavy weights. Thus, the beauty of reps is that you can even start lifting two 250-ml water bottles with more repetitions and not risk injury. Because of the repetitions, you can sculpt muscle and see visible results without getting intimidated by heavy equipment,” says Parekh.
Another advantage to AMRAP is that you can use your own bodyweight for resistance, as long as you increase the frequency of repetitions and take your muscles to a point of fatigue. And while you’re at it, ensure you consume nutrient-rich foods in a balanced way to enhance your strength and endurance.
Beginners, take baby steps: Parekh’s strong suggestion to anyone who is new to fitness training is to not get into high-impact AMRAP right away. “You don’t want to get into doing as many repetitions or rounds if your form and alignment are not correct. The smallest movement can really impact your workout — whether you get injured or stay healthy. You’re also risking recovery time in the process,” she maintains.
The easiest transition to AMRAP, Parekh advises, is small isometric movements or holds like a plank, as opposed to burpees or push-ups. “You can listen to your body and hold it for as long as you can. I would not stick with timings; if somebody tells you to hold it for 30 seconds and you can only do 20, then stick with 20. You can ramp up slowly, under guided supervision. Make sure you’re incorporating dynamic and static stretching throughout your workout,” she adds.
Subscribe today by clicking the link and stay updated with the latest news!" Click here!
