12 Sep Slow and Steady Wins The Race
In order for a training method to be effective, it is important to train at an effective intensity. The body needs to reach a certain threshold of exercise intensity to stimulate the body’s adaptive changes. Reaching the intensity threshold depends on many factors such as body type and fitness level, and is different for everyone. When the body is training at an effective intensity and the muscles are being effectively stimulated, the results can be maximized.
The Lagree Fitness Method utilizes 5 key elements to reach Effective Muscle Stimulation, one of which is EFFECTIVE TEMPO. We utilize slow and controlled movements; none of the movements are performed using momentum. When you train with momentum, it prevents you from constantly and continuously stimulating the muscle. In other words, momentum allows you to “cheat” and prevents the full contraction of the muscle. When working with and against resistance slowly, the tension on muscles stays constant, recruiting more muscle fibers. Slow and controlled movements activate the slow-twitch fat-burning muscle fibers.
Why are the slow twitch muscle fibers so important?
- Aerobic Power: Whereas fast twitch muscles work anaerobically, slow twitch fibers depend on oxygen to function. These fibers have increased levels of mitochondria in the cells, which convert oxygen to energy. There are many benefits to Aerobic exercises, including boosts to your mood and immune system and reducing your risks for stroke and heart disease.
- Endurance: slow twitch fibers activate more gradually, which means that they’re typically more involved in endurance work. It’s primarily these muscle fibers that assist in endurance based exercises, such as a marathon running, extended bicycle race or even jogging up and down a basketball court for an entire game. Fast twitch fibers, in contrast, provide a great deal of power but are quick to fatigue.
- Positive Changes: Whereas working out fast twitch muscles builds muscle mass, workouts that target slow twitch fibers develop aerobic capability, increase stamina and help reduce blood pressure. By incorporating slow twitch exercises into your workout regimen, you’re teaching your body to run more efficiently and effectively.
There is also something beautiful in a workout that invites you to remain still in movement, to be present. Slow and steady wins the race…