Slow Down that Workout

DSC_0045Have you ever tried doing a leg press in slow motion? Could you come to full extension on the bench press and retract all the weight in 20 seconds or more? Whether it’s a leg press or even a push up, it is proven that if you slow down your movement you’re more likely to have better form, prevent muscle strain injury and therefore receive an even more intense muscle strengthening workout.

Super slow training was originally championed by bodybuilders back in the 1940s. It was referred to as “muscle contraction with measured movement,” and involved a 10-second lifting period followed by a 10-second lowering period. In traditional weight training, you typically take about 1-2 seconds to lift a weight, and slightly longer to lower the weight. Rather than doing multiple sets for each body part, super slow workouts typically involve just one long set for each exercise, and each set is performed until your muscles are completely fatigued, or within a 30 second time period.

The idea behind super slow training is that by decreasing the speed of movement, you can create more tension in your muscles. The more fatigued the muscle, the more your muscle will respond by growing, thus making you stronger and potentially boosting your metabolism.

The key factor it has to weight loss is by increasing your muscle and stimulating your metabolism due the fact that the more muscle you have, the more calories your body will burn to maintain the muscle. Your metabolism will increase regardless of exercise once your muscle percentage starts to increase.

In addition it weight loss, there are many benefits that have been scientifically proven and reported due to slower paced exercises; for example, toning, firming and slowing down muscle break down and wasting. It’s also known to increase bone density, prevent osteoporosis, lower blood pressure and improve cholesterol. Many people have mentioned effects of reducing arthritis discomfort, reducing back pain, stress and anxiety, as well as improving balance, stability and memory.

In Sarasota, many people are thrilled about their bodies and their enhanced lifestyles after utilizing super slow workout techniques. The scope of these training methods is endless because it is meant for every person with no age restrictions. From younger individuals looking for assistance in strengthening every muscle group possible, to older individuals looking to be able to live pain free, all will benefit.

“I came to SuperSlow Zone with a painful lower back, weak back muscles and painfully weak hands. My body was stiff and my walk was stiff. After 3 months my posture is straighter and I’m walking pain free. I can walk faster and lift heavier weights.” States Margarette, a 77 year old retiree using the super slow method.

It takes some clients as little as 4 weeks to begin seeing and feeling those results, but on average 6 weeks to see and feel their body begin changing. Whether you’re looking for toning, firming or weight loss, the time period before you notice results may vary per client based on nutritional consumption and genetics to build that muscle.

An interesting fact about super slow workouts: While the workout is challenging, highly effective and an opportunity to get amazing results, you may perspire but very little. Facilities that specialize in super slow training try to keep their temperatures around 70 degrees to insure your body is focusing on the workout instead of perspiring. With this in mind, the chances of you having to change your clothes to get your workout in is slim to none as long as you are wearing clothes that are easy to move in. Thus, having a busy lifetime will not affect your ability to get your works outs in.

The results to Super Slow training no matter your age, lifestyle, athletic level, injury level or body type are always the same; slow, steady  and effective. Clients from 25-92 years of age have fallen in love with super slow strength training. Find out if it’s right for you!

To learn more about super slow training or to see a specialist in your area, go to  or