While the response to many of these FAQ’S are relatively brief, they are covered in more detail during the free, no-obligation consultations offered at Appleton Fitness, Spine & Sport, Inc.
What is slow-speed strength training?
Slow-speed training is high-intensity circuit strength training, which emphasizes the slow, controlled lifting and lowering of a selected weight or resistance. The purpose of such training is to momentarily weaken the target musculature, thus stimulating positive physiological adaptations (increased strength, endurance, bone density, metabolism, etc…). By emphasizing slow, controlled repetition speeds and the maintenance of proper form and technique, each training session will safely provide the intensity necessary to maximize the known benefits of exercise. (back to top)
Why is it important to strength train?
Beyond the age of full development, every adult will lose approximately ½ to 1 pound of muscle mass each year. This progressive loss of skeletal muscle tissue (sarcopenia) is a debilitating health problem that eventually leads to decreased muscular strength, endurance, metabolic rate, and functional ability, as well as increases risk of injury. In addition, only proper strength training can effectively maintain or improve body composition. Research has shown that regardless of a person’s age or gender, properly performed strength training can slow, halt, or even reverse these age-related declines. (back to top)
Am I too old to participate in slow-speed strength training? (See above)
You are never too old to reap the benefits of slow-speed strength training. However, there may be individual limitations that may require specific exercise modification or prohibit program participation. Slow-speed strength training is the safest, most effective way to improve fitness and maintain long-term independence. It is recommended that all adults consult a physician or have a physical examination before participating in any exercise program. (back to top)
Is slow-speed training safe?
Slow-speed training provides the safest known method of effective exercise. In fact, while many other widely accepted exercise protocols lead to negative health consequences (i.e., joint degeneration), slow-speed training, despite the high level of intensity, significantly reduces potentially dangerous impact forces and permits one to maximize the benefits of exercise without compromising health in any way. Not all methods of strength training are safe and effective. Multiple-set training protocols utilizing fast repetition speeds produce excessively high impact forces and may lead to over-training due to the high volume and/or frequency of training. (back to top)
Is it really possible to achieve optimal results in only 20-30 minutes, once or twice a week?
Not only is it possible, it’s probable! The slow-speed exercise protocol employed at AFSS effectively provides the high intensity stimulus necessary to trigger positive musculo-skeletal adaptations. In order to then achieve optimal results, adequate recovery and adaptation time must elapse before training again (a minimum of 72 hours). In fact, the stronger you become and the more intensely you are able to train, the less frequently you will need to exercise. A common mistake is to train too frequently, thus hindering full recovery and adaptation from the previous training session. Contrary to popular belief, more is not better! (back to top)
Can I lose body fat on a slow-speed strength-training program?
Slow-speed training is essential to a successful change in body composition. While properly performed strength training burns more calories per minute than any other activity, it is actually the maintenance of or increase in muscle mass that gives slow-speed training the advantage over other activities when fat loss is the desired result. Reduced calorie diets alone or in conjunction with “aerobic” activity are not nearly as effective for long-term fat loss as slow-speed strength training and a moderately reduced calorie diet. Research has shown that strength training in conjunction with a moderately reduced calorie diet is more effective for fat-loss than the combination of diet, aerobics, and strength training, or diet and aerobics alone. (back to top)
Do I need to diet or get in better condition before beginning a slow-speed training program?
Whether you are a well-conditioned athlete or someone who is quite de-conditioned, all you need is the sincere desire to improve your current level of fitness before participating in a slow-speed training program. While it is necessary for training sessions to be demanding and of an intense nature, each person will only be expected to perform within his or her own limitations and tolerance to the stress of exercise. (back to top)
Won’t strength training decrease my flexibility?
Strength training, or any physical activity, will decrease flexibility if it is not performed through a full range of motion. If done properly, slow-speed strength training will actually improve flexibility. Due to the limited range-of-motion at the active joints, activities such as running, cycling, and swimming actually tend to compromise flexibility. (back to top)
Don’t I need to do some “aerobic” activity to lose body fat?
One pound of muscle mass burns approximately 50 calories a day simply at rest. Thus, it is clear that increasing muscle mass, or at least maintaining this vital tissue while moderately reducing calories is essential for long-term fat loss. So-called aerobic activity cannot only lead to progressive musculo-skeletal problems, but it does little if anything to prevent the age-related loss of lean body mass. In fact, the high volume of low intensity aerobic activity that many people engage in often accelerates muscle wasting. In addition, aerobic activity burns surprisingly few calories for the effort (jogging a 10 minute mile burns ~100 kcals) and if it contributes to muscle atrophy, metabolism will slow down making it easier to gain body fat. (back to top)
What about my cardio-vascular conditioning?
Properly performed strength training provides the necessary cardio-vascular stimulus without the negative health consequences often associated with “aerobic” activity. The momentary weakening of the major musculatures of the body during slow-speed training provides strong cardio-vascular/respiratory stimulation. Think about it. These systems exist to serve the working tissues (muscles and organs) of the body by providing oxygen and nutrients and removing metabolic waste products. Since the only way we can increase cardio-vascular/respiratory function is to perform mechanical work with the muscles, doesn’t it make sense that the highest quality muscular work (slow-speed, high-intensity training) will effectively stimulate a positive adaptation in these biological systems? In addition to the positive cardio-vascular/respiratory adaptations, slow-speed training improves muscular strength, endurance, bone density, and body composition among other things. (back to top)
What is the AFSS training facility like?
The training studio at AFSS will always provide a distraction-free environment for all clients. There will be no more than two trainers working with clients at any one time. In addition, you will not find any plants, mirrors, or music, only the quiet, cool, and well-ventilated environment necessary for optimal concentration and performance. The training studio is equipped with a full line of MedX® strength/rehabilitation equipment, the finest variable resistance equipment available. It is friction-free, adjustable in 2-pound increments and very user friendly. Persons of all ages and fitness levels will benefit tremendously through use of such equipment in accordance with the slow-speed protocol. (back to top)
Will I always be supervised during my training?
A well-qualified instructor will supervise you at all times to ensure the safety and effectiveness of each slow-speed training session. (back to top)
How will I get the support I need to keep me on track and achieving my goals?
In addition to the support you will receive at each scheduled training session, there will be several group support sessions each week. These support sessions are available free of charge to all AFSS clientele and are intended to ensure compliance with healthy lifestyle changes (back to top)
What is core conditioning?
Core-conditioning effectively stimulates strength improvement and enhances flexibility in the muscles surrounding the mid-section of the body. The AFSS Core-Conditioning program utilizes the MedX® exercise lumbar (EXL), rotary torso (RXL), four-way neck (CXL), abdominal (AB), and stretch machines to increase strength in the abdominal region, neck, and lower back, while improving flexibility in the hamstrings, adductors, shoulders, upper back, and lower back. This program will improve the strength and stability in the epicenter of the body, and may effectively reduce incidence of neck and low back pain. In addition, the Core-Conditioning program will improve the performance of daily and recreational activities, particularly golf and racquet sports, while reducing the risk of injury. (back to top)
Why should I have my body composition assessed periodically?
Research has shown that a high body fat percentage is associated with an increased risk of developing chronic diseases such as coronary heart disease, cancer, stroke, and diabetes, as well as contributing to other health related problems. In addition to periodically assessing health risks, regular body composition assessments can be one of the best means of assessing the effectiveness of one’s current diet and exercise program. AFSS uses BioAnalogics electro-lipography to assess body composition with an accuracy surpassed only by underwater weighing. It is painless, non-invasive, and requires no uncomfortable skin fold measurements. (back to top)
What kind of results can I expect to see?
It is realistic to expect up to a 50 percent strength increase in eight-twelve weeks, as well as improvements in resting blood pressure, cardiovascular status, injury resistance, flexibility, metabolic rate, and body composition. In addition, improvements in cholesterol and triglyceride levels, bone mineral density, and glucose tolerance are also common. (back to top)
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