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By Mayra Ron, owner of The IN and OUT Workout
Hi Everyone, It’s Mayra, your trainer from The IN and OUT Workout here. For this blog I am simply attaching a study from 2001 that I found incredible. It States that there is a difference from regular weight training and SuperSlow weight training and the difference is 50% better results in strength. As women remember, we accumulate three times more fat than men; our focus should always be NOT how to loose fat, but how to gain muscle as the muscle is what shrinks the fat. When we are in our twenties we have lots of muscle which is what makes our body lean and movement easy. From age 30 on we loose approximately 30% of our muscle. That is huge. Worse is the functional effect. Though as women we primarily think of our appearance, the benefit of SuperSlow exercise goes far beyond; it can make the difference between living an active and energetic life while we age or one where we look old and feel old as well. Always keep in mind this is the ONLY body you have to live the rest of your live-invest in it wisely for you will reap longterm results in your longevity, health, and appearance!
Here are the most important pointers of the article: enjoy!
The Journal of Sports Medicine and Physical Fitness 2001 June;41(2):154-8
Copyright © 2002 EDIZIONI MINERVA MEDICA
Effects of regular and slow speed resistance training on muscle strenght
Westcott W. L., Winett R. A., Anderson E. S., Wojcik J. R., Loud R. L. R., Cleggett E., Glover S.
From the South Shore YMCA, Quincy, Massachusetts * Center for Research in Health Behavior, Department of Psychology, Virginia Tech, Blacksburg, Virginia, USA
Background. The study assessed a way to increase the intensity and effectiveness of resistance training by comparing training with a slower repetition speed to training with a conventional repetition speed. Slower repetition speed may effectively increase intensity throughout the lifting phase while decreasing momentum. Methods. Two studies were done with untrained men (N=65) and women (N=82), (mean age=53.6) who trained two to three times per week for eight to 10 weeks on a 13 exercise Nautilus circuit performing one set of each exercise. Participants exclusively trained using regular speed repetitions for 8 to 12 repetitions per set at 7 sec each (2 sec lifting, 1 sec pause, 4 sec lowering) or a Super Slow® training protocol where they completed 4 to 6 repetitions per set at 14 sec each (10 sec lifting, 4 sec lowering). All of the participants were tested for either the 10 repetition-maximum (RM) weight load (regular-speed group) or the 5-RM weight load (slow-speed group). Results. In both studies, Super-Slow training resulted in about a 50% greater increase (p<0.001) in strength for both men and women than regular speed training. In Study 1, the Super-Slow training group showed a mean increase of 12.0 kg and the regular speed group showed an increase of 8.0 kg increase (p<0.001). In Study 2, the Super-Slow training group showed a 10.9 kg increase and the regular speed group showed an increase of 7.1 kg (p<0.001). Conclusions. Super-Slow training is an effective method for middle-aged and older adults to increase strength. Although studies still need to be done with at-risk populations, repetition speed should be considered when prescribing resistance training.
Train hard/ Be blessed