![]() The protocol is to lift the weight with a 10-second cadence - 10 seconds up and 10 seconds down - "until you hit that wall," says Zickerman. When muscles are brought to failure during strength training, tiny tears occur, creating blood flow to the site, which helps build the muscle. Because the muscle is never able to rest, fatigue comes faster. Power of 10 is based on the premise that eliminating momentum from an exercise forces the muscle to do all the work. As we quip, 'Failure is success.' Muscle failure is the key to stimulating muscle growth." "It is lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. The program is simple, says Zickerman, ACSM, owner of InForm Fitness, a center that specializes in slow-cadence strength training. You do what you've got to do to stay fit and healthy." "It's exhausting, and you're thinking, 'How am I going to get through it?' But I've got a kid in college and I want to be around to see my grandchildren. Having a trainer helps her to stick to it. The workout, she says, is very challenging but not impossible. She's now concentrating on exercises to strengthen her back and believes she will reverse that. Unfortunately, she also lost 2% bone density in her spine. It's the only thing that really made a difference." "I think the difference was this program. "In three months, I built up 4% bone mass in my hip and 2% in my wrist," Markels says. In September, she started doing the Power of 10 fitness program with a trainer. ![]() She was working out with weights, but she didn't think she was challenging herself enough to get good results. Last November, 50-year-old Gail Markels of New York was diagnosed with osteopenia (thinning of the bones). They also take exception with the idea that exercising once a week is enough and that aerobic exercise isn't necessary to stay fit.īut some who have used the Power of 10 workout are convinced it works for them. Many in the fitness industry are skeptical, saying that the short weight workouts are so intense that people have a hard time sticking with them, and are likely to cause soreness. Twenty minutes a week is a much less intimidating commitment than the standard recommendation of at least three days of cardiovascular exercise and two days of strength training. How about this for an exercise resolution: "I promise to lift weights once a week for 20 minutes."Īccording to Adam Zickerman, author of Power of 10: The Once-a-Week Slow Motion Fitness Revolution, 20 minutes of very slow weight training weekly is all the exercise you need to burn calories, build bone density, and stay fit. Try one or two sets of 10 for each exercise.Can you get results in 20 minutes a week? Here's what the experts say. Remember to count to ten on the way out as well as in and concentrate on breathing, too. Number of Workouts Per Week: One or two if you feel like itīelow is a list of exercises that you can try with this “ Power Of 10” workout. Focus: Concentrate on form, motion and speedĩ. No Stopping: Move from exercise to exercise until the workout is doneĨ. ![]() Correct Weight: Choose a weight where you reach your limit at about 6 to 8 repsħ. Number of Exercises Per Workout: About 6 different exercises or setsĦ. Number of Reps: Do number of reps it takes to run out of gas, until you can’t do another (then try to push for 10 more seconds)ĥ. Motion: Weights up and down should be smooth and constantĤ. Speed: 10 seconds up and 10 seconds downģ. Try to focus on not stopping at either the top of the exercise or the bottom as well.Īccording to Zickerman, there are 10 commandments to this workout:ġ. The goal of this workout is to find a weight that you are able to perform 8 to 10 repetitions with at a very slow rate of movement. This workout consists of a ten second cadence ten seconds out and ten seconds back all while keeping the muscle contracted the entire time. The “ Power Of 10” workout, created by Adam Zickerman, focuses on building lean muscle mass as well as muscular strength and endurance. This will “shock” the body and will also help keep your workouts from getting boring and monotonous. Over the next few weeks I am going to introduce and discuss new workouts that may help change up your routine a little bit. ![]()
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