What is amrap training? Why should you do it?
WHAT IS AMRAP TRAINING?
Always talking about CrossFit, AMRAP is a specific HIIT training. The acronym means as many reiterations and rounds as possible.
This kind of exercises are ideal for catching up with training in a considerably more active way and with half the time. It seems that our lives advance at a furious pace, like a snowball on a slope, at least with this typology you are not going to be able to say that you are too busy to practice exercise.
BENEFIT #1: SMALL TIME COMMITMENT
The precise time for an AMRAP session is very small and can be easily manipulated based on the amount of time you have free. Logically, the amount of training time keeps in mind those exercises that you can do.
It is true that with these types of exercise can not expect to have much maximum strength gain but what we can ensure is the burning of calories.
BENEFIT #2: BURN FAT
HITT trainings are generally very good for fat loss but in a case like this the AMRAP is much better. If you manage to execute a good session, you will take your body to its maximum levels, you will have to use each and every one of the free energy resources of your body.
BENEFIT #3: CARDIOVASCULAR TARGET AND MUSCLE ENDURANCE
In the usual training schemes, muscular endurance and cardiovascular endurance go separately. Therefore, if you want to increase these 2 qualities, you will have to carry out 2 different trainings. But in the case of AMRAP it is possible to orient the exercises to the two qualities in unison, in this way you will also save time.
BENEFIT #4: INCREASE YOUR MENTAL STRENGTH
To train under strong physical pressure increases mental strength, while to finish the training you will need to give one hundred percent of yourself.
BENEFIT #5: VERY EASY TO SEE YOUR PROGRESS
In the case of training with anatomical weight, progress is difficult to see reflected and therefore not always and in all circumstances is very simple to achieve. In the context of AMRAP, simply making one more reiteration means progress.
It is essential to distinguish AMRAP from classical circuits:
- A regular circuit training is completed in an indeterminate time, it is the repetitions and series that will take place throughout the training that determine the time.
- An AMRAP training has, in its place, a fixed temporary period. Always and in all circumstances you can work with the predetermined number and number of rounds.
In addition, regular circuit training has a normal resting time, while AMRAP rests when necessary.
- In circuit training, you have to choose 2 or more exercises for each round. Otherwise, it’s not a circuit.
- With AMRAP training, you can choose to focus on just one exercise if you like, making it more accommodating to your goals.
HOW DO YOU WARM UP DURING AMRAP TRAINING?
Warming up depends to a large extent on the exercises that are going to be carried out during the training. If you’re going to train endurance, you’re going to have to do something more active and fast to get a convenient heart rate. One of the best options is the jumping rope or rope.
WHAT EXERCISES CAN YOU USE FOR TRAINING?
First of all you will have to do a simple exercise and when you are able to do a hundred repetitions, then you will be able to move on to more difficult exercises.
- or any exercise with which it is possible to carry out twenty repetitions or more in good form.
TRAINING – EXAMPLES OF EXERCISES
Movement 1 (eight-ten reiterations)
Movement two (eight-ten reiterations)
Movement three (eight-ten reiterations )
Movement four (eight-ten reiterations)
Movement five (twenty reiterations)