Personal Training in Portishead

Benefits of Super Slow Controlled Exercises

30 July 2021

Benefits of Super Slow Controlled Exercises

Whether you are new to fitness or experienced there are numerous benefits with Super Slow controlled exercise, however this is not an exercise for you if you are only concerned in throwing heavy weights around.

The aim of Super Slow exercises is building strength, not demonstrating strength.

Super Slow exercises incorporate normal exercises but you engage the muscle for a greater period of time.

Instead of doing a bicep curl (three seconds up and three seconds down), the recommended time per repetition is 10 seconds each direction.

When you move slowly, you increase the amount of time your muscles are under tension therefore you can’t rely on momentum.

So the muscles are forced to work harder through the entire range of motion for a longer period of time.

Start with low weights, even if you are an experienced weightlifter, you will be surprised at how quickly your muscles fatigue.

Slowing the exercise down to approx 10 seconds per movement:

  • Reduces risk of injury by reducing the jolting movement usually associated with a rushed exercise.
  • Ensures correct muscle groups are utilised.   The slow movement gets a greater mind-body connection and thus improved technique.
  • Stronger muscles, the greater time under tension improves the muscles strength and endurance so the training effect is boosted.
  • Mentally challenging, It takes strong willpower to overcome the muscular fatigue from slow resistance training.
  • You use smaller weights making it beneficial for home training.
  • Super Slow exercises are a safe and effective way for middle-aged and older adults to increase strength.
  • Research has found that slow-moving controlled exercise is effective in building bone density in older adults with osteoporosis.
  • Studies have shown that an untrained group doing Super Slow exercises saw strength gains at least 50% greater than the group doing traditional weight training

An example of a Super Slow Weighted exercise is:

Slow bicep curls with dumbbells:

  • Holding onto dumbbells start with the arms straight by the side of the body with the palms facing your hips.
  • Slowly bend the elbow and draw the dumbbells up towards your shoulders at a count of 10 seconds, as you slowly rotate the hands so the palms end up facing the shoulders.
  • Then slowly lower the weights back down to the start point.
  • Continue until able to perform any more with good technique.

Although I have mentioned the use of weights above you can also utilise bodyweight exercises, some examples are:

Squats

  • Squat slowly as if sitting in a chair, to a count of 10 seconds until your thighs are parallel with the floor, pause for two seconds, then slowly stand back up.
  • Repeat the exercise.
  • Continue until you cannot finish a repetition with good form.
  • If required use the back of a chair as support as you raise and lower.

Press Ups

  • Start in the prone position with your hands in a comfortable position alongside the shoulders.
  • Slowly raise the body to a count of 10 seconds, extending the arms while pivoting on the toes and moving the body in a single unit.
  • Continue until the arm is almost fully extended then slowly lower yourself until the upper arm is at least parallel to the ground.
  • Continue until you cannot finish a repetition with good form.
  • If required, place your knees on the ground as you raise and lower.

Whatever slow exercises you choose to include in your training regime remember to BREATHE………and remember that muscles need time to recover, so due to its demanding nature this isn’t an everyday workout. Preferably do Super Slow workouts once a week and incorporate it with your normal weekly training plan.

Although the exercise is extremely beneficial, because it is demanding, people find it hard to stick to when training alone, 

I hold weekly Bootcamps and HIIT sessions and all exercises are adapted to the ability of the individual. First lessons free, come and give it a go!

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