Super Slow Training
Q. How does Training Super Slow Work?
A. Traditional strength training uses 2-6 seconds to complete one rep. Training Super Slow uses approximately 20 seconds to complete a single rep: 10 seconds to lift the weights, 10 seconds to lower it. Slowing down the speed of movement minimizes the amount of momentum used, causing the muscles to work harder to perform the repetition.
Ultimately, each exercise is performed to the point where the muscles are fatigued beyond exhaustion, meaning the point where moving the weight is no longer possible without increased acceleration. The point of complete muscle exhaustion is reached within a two minute time-frame per exercise. The combination of moving the weight slowly and working at a high level of intensity results in the stimulation of the growth mechanism in the muscle, leading to the building of muscle.
Correct form is paramount to keeping the working muscles isolated while controlling the speed of the repetition cycle. To maintain both the form and intensity, deep concentration and focus are needed to perform the exercise to the point of failure.
Q. What are the overall benefits of building and maintaining muscle?
A: With High-Intensity Strength Training and a healthy diet you can expect to see:
- Increased muscle strength
- Decreased body fat
- Enhanced flexibility
- Muscular endurance for daily functions and sports performance
- Increase in resting metabolic rate
- Increase in bone strength and density
- Improved cardiovascular efficiency
- Enhanced body shape and tone
- Increased resistance to injury
Q. Can Training Super Slow help with bad back, knee or shoulder injuries, or other physical limitations?
A. Absolutely. In fact, Training Super Slow is used in post rehabilitation programs where strengthening the muscles safely is necessary to achieve greater range of motion and help alleviate pain. Because you are working at such a slow and controlled pace,Training Super Slow makes it the safest way to build muscle.
Q. What kind of equipment is used in Training Super Slow?
A: Banas Sports Therapy we use state-of-the-art exercise equipment, the ARX.
Q. How is Banas Sports Therapy different from other health clubs or gyms?
A. Each one-on-one workout session is by appointment only.
Q. What about cardio?
A. Additional cardiovascular activity is not necessary. During a SuperSlow® workout, cardiovascular exercise is performed. Increased demands placed on the muscles mean that those muscles need more oxygen. That oxygen is delivered via the oxygenated blood pumped from the heart. The harder the muscles work, the harder the heart must work to supply oxygen, resulting in an increased heart rate and blood volume. Ultimately, this results in enhanced cardiovascular efficiency. In addition, increasing muscle mass increases the body’s resting metabolism, resulting in more calories burned at rest.
We encourage our clients to participate in the activities that they enjoy for the pleasure that activity offers or the physical goals they may set for themselves.
Q. Should I do a warm up before my workout?
A. Because you are working slowly from the moment you begin and there is no explosive movement, the first few repetitions allow time to send a message to the joints, ligaments and tendons to lubricate and warm up.
We don’t recommend any steady state activity as a warm up before the workout as preheating will sap your strength and compromise your workout. Over heating interferes with and will decrease the intensity of the overall effort necessary for maximum benefit from a high intensity workout.
Q. So, I only have to workout 20 minutes a week to be fit?
A. Yes, but you must be willing to work hard. Your training results depend on you.
To get the great results that Training Super Slow can provide you must be willing to work hard during each exercise. While your trainer will guide you, ultimately the results that you produce largely depend upon the intensity with which you are willing to work.
