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Make Your Body Last a Lifetime-Invest in It!


By Mayra Ron, owner of The IN and OUT Workout 954-682-3264

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


language: English

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


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