Generally speaking, the faster an exercise is done, the harder it is due to the power required to overcome weight at speed and to control the return. But doing faster reps can be difficult (and noisy) if your workout is machine based.

However, speed can be used in another way. Slowing down the speed of an exercise increases the amount of time that the muscles are under tension, thereby increasing the intensity.

 

For example, the Back Row machine. Doing a set of 12 Back Row reps at your regular weight probably takes you 20-30 seconds. Pull-pause-release at a 1-1-1 tempo. If you change the tempo and pause each repetition for three seconds, pull-pause-release at a 1-3-1 tempo, that same set will take you longer, and you will have more than doubled your workload.

 

Increasing the time under tension while maintaining control over the weight will get your muscles shaking. You will be building strength as well as endurance and also keeping your mind focused on your workout. You might not even make it through all your reps – and that’s okay because mastering your set number of slow reps now becomes your goal. For instance, if you do your Back Row set at a 1-3-1 tempo and could keep going beyond the goal amount of reps, your body has already adapted to the challenge and you might want to think about increasing your weight. Try this tip with different machine and free weight exercises and let us know how you do!

 

According to the National Academy of Sports Medicine, “Weight-bearing exercise is the best kind of exercise to help strengthen bones because it forces bones to work against gravity, and thus react by becoming stronger.” Weight-bearing exercises include resistance training (gym equipment, weights, etc.), walking and body weight exercises. Unfortunately, swimming and bicycling—although effective for other goals such as cardiovascular health—are not ideal for strengthening bone.

 

Harvard Medical School reports that people lose one percent of bone mass for every year after age forty. This is due in part to inactivity. And this amount adds up. Plus, HMS also explains that researchers have proven that people can prevent bone loss as well as build bone through resistance training.

 

Be sure to add weight-bearing exercises to your fitness routine if you haven’t done so already. If you have questions, contact a Sun City personal trainer today to boost your bone health!