Slow-Motion Strength Training
Slow Motion Training – How it Works
A Brief Overview
Slow motion strength training has been around for more than 80 years – in one form or another. Originating as a technique called ’10 and 10′ (or 10/10), slow motion training was born following a technique called “muscle contraction with measured movement”.
In the 1980s, Nautilus Inc. and the University of Florida studied the effects of slow motion strength training on osteo-related conditions (e.g., osteopenia, osteoporosis) – the results were impressive, demonstrating improvements for conditions related to muscle and bone density loss.
The Method
Slow motion strength training is simple, but offers just the right amount of challenge: Train with an appropriate level of weight – lifting for 10 seconds, lowering for 10 seconds over multiple reps – to push muscles to complete exhaustion (fatigue) within a limited time period.
That’s it.
Backed by rigorous research, Dr. Doug McGuff’s book “Body by Science” prescribe a weekly high-intensity program for increasing strength and building muscle for a total fitness experience. This reference provides an excellent overview of the method, benefits, and conditions required for effective slow motion strength training.
Safe. Efficient. Effective.
Using specialized, medical-grade training equipment, our slow-motion strength trainers will provide you with a full-body workout that is focused on building and maintaining muscle mass while promoting conditions that help minimize bone density loss.
Safety is an absolute priority with this method of training. Your trainer will pay special attention to your form, posture, breathing, cadence, and overall performance during each exercise to help you get the most from each workout.
A typical workout plan with this method involves 1 or 2 days of strength training each week, typically for 30 minutes per workout.
30 minutes. Twice Weekly. Really?
Yes, that’s right — 30 minutes, 1x or 2x Weekly.
And we make it easy to find out if slow motion strength training is right for you. Come visit us for a complimentary Intro Workout — meet the trainers, visit the studio, and try a workout with one of our expert trainers. This may very well be the workout you’ve been looking for!