Technique of the Week: SuperSlow
This week, many of you did SuperSlow Weight Training with me for the first time. I promised to include some info on it in your Weekly WEP. Please take a moment to read. We will be incorporating this technique in our training periodically because of the dramatic gains in strength with little chance of injury. I DO NOT recommend that you do this technique on your own as it is very difficult to do without a coach or trainer.
Want More Strength? Slow It Down
A superslow weight-training program can dramatically improve strength and the workout is intense.
The SuperSlow program began when its developer, Ken Hutchins of Orlando, Fla., led a program investigating the effects of resistance training on older women with
osteoporosis. "These women were so weak we were afraid for their safety," Hutchins recalls. The key to SuperSlow is to never let the muscle rest -- to remove the element of momentum from each exercise, making the muscles do the work instead of capitalizing on the tendency of a weight in motion to stay in motion. Muscles are worked beyond the shaky phase to the point of failure, when the person is physically unable to perform one more repetition.
Wayne L. Westcott, PhD, fitness research director at the South Shore YMCA in Quincy, Mass., heard of the program and staged two informal studies in 1993 and 1999. In each, about 75 people trained with the SuperSlow program -- for 8 and 10 weeks, respectively. Those doing SuperSlow in both groups experienced a greater than 50% gain in strength. Not one person in Westcott's groups had an injury
Sure, you're thinking, these fanatics go to the gym six times a week. No! This is the best part. You only do SuperSlow once, and at most twice, a week, to get results. In fact, the developers don't want you to do it more often. When pushed to the point of failure, muscles need time to recover.
N2SHAPE Clients in the News
Mary R is such an inspiration. After losing more than 50 lbs with Weight Watchers and reaching a plateau, she started Spinning with me in the morning. Not only has she continued to lose, but she has motivated close to ten people to start Spinning with her. And now, she has spearheaded a group of her friends and fellow Weight Watchers to train together as a group with Ellen one morning a week. If you are interested in motivating a group of your friends to start working out together, I will give you Mary’s e-mail. She is the expert!
Ayesha just joined “The Group” after deciding to take her health and fitness level seriously.
Say hi to Kristen – she is one of N2SHAPE’s newest clients who wants to be in top form for an upcoming birthday!
Lisa just joined N2SHAPE to keep her back strong after recovering from back surgery.
Two clients have partied at Mardi Gras: Jim and Matt. I don’t think that they are more fit but perhaps had more fun!
Sympathy goes out to Gwen on the loss of her brother and to Carol R on the loss of her mother-in-law.
WEP's for the Week of Feb 23 – Mar 1
PRIVATE TRAINING CLIENTS
Vanesa – PT on Mon at 4 pm and Sat at 11:30 am. Run 4 miles. Spinning (1). Weight Watchers.
Jenna – TBC on Mon at 12 pm. Spinning (1). WT with husband. Running 3 miles. See your friend the nutritionist.
Kristen – PT on Mon at 6:30 pm. GT on Sat at 9:00 am; Spinning (2); Run 5 miles. E-mail Food Diary to Ellen on Mon.
Lisa – PT on Thurs at 10 am; WT on own once per week. Cardio of your choice 200 minutes this week (intervals). E-mail food Diary to Ellen on Mon.
Trishla – PT on Wed at 12:30 pm. Spinning this week. Would like to see you do that! Run 8 miles.
Sherry – PT on Tues and Thurs at 12:30 pm. Treadmill walking 2 miles 4 times per week.
Jim – Fri 8:15 am PT. Walk 4 miles.
Carol - Mon & Wed 9 am PT. Would like to see you join Weight Watchers. Spin Tues, Thurs, Sun.
Edgar – PT on Tues at 8:15 am and Fri at 9:00 am. Run/Walk 4 miles this week on own; Cardio of choice 120 minutes.
Susan - Wed 8:15 am PT. Thurs 9 am Spin. On own: running, Ellen’s routine.
Neil – PT on Mon at 10 am. Do routine on own two times that week.
Gwen – Out of town.
Brenda – Missed one Spinning last week. Training on T & Th at 6 am. Spinning (2).
Kimya – PT on Wed at 7:30 am. Spinning (2). WT on own (2) – one strength and one Boot Camp. Running 5 miles. Weight Watchers.
Diane Fras – Good work with getting cardio up to 150 minutes this week! Keep it up. PT on Mon at 7:15 pm and Sat at 10:45 am. Biking on own 150 minutes.
Meg – PT on Sat at 1:00 pm. Swim two times. 10,000 steps daily.
Stephanie/Luke – Would recommend that you continue training once a week as a couple! Training on own once this week. PT on Sat at 10:00 am.
Foad – Training on T & Fri at 7:15 am. Biking 15 minutes prior to start of session.
GROUP TRAINING CLIENTS
Luis – Better attendance this week is your goal. GT on Tues at 9:15 am and Thurs at 5:30 pm; Run 3 miles; Wei Yoga on Wed. Add whey protein to diet.
Jane – Training on Thurs at 6:30 pm. Spinning (2).
Donna – WT (2). Spinning (3).
Carol – WT (1). Spinning (2).
Mary – WT (2). Spinning (3).
Lynda – Pls concentrate on Cardio this week other than the two weight sessions listed. This is because you were not able to make your workouts last week. I hope that you have a better week. TBC on Mon at 12 pm. GT on Thurs at 5:30 pm. Spinning (1). Cardio on own 150 minutes.
Ayesha – Congrats on Boot Camp this week! GT on Mon at 5:30 pm, addt’l 90 min cardio, Boot Camp on Sat. E-mail Food Diary to Ellen on Mon.
Karen M – TBC on Mon. GT on Tues at 9:15 am. 4 miles cardio on own. One Training Session with Karen.
Karen W – TBC on Mon. GT on Tues at 9:15 am. 4 miles cardio on own. Cross Training Cardio 120 minutes. One Training Session with Karen.
Deb B – Would like to see you and Joe train once every two weeks on a Sat. You work hard with him! PT on Wed 11:45 am. GT on M & Th at FCA. Spinning on Fri at 6:30 am. Additional Cardio on own of 90 minutes this week. Back to protein two times per day, eating protein drink in morning.
Maryl – Have you been doing your Spinning? GT Mon at 5:30 pm and Thurs at 5:30 pm. Pilates (2). Spinning (1). Cardio of choice 90 minutes.
Diane Fitz – GT on Sat at 9 am. Spinning (2) Weight Training on own (1). Cardio of choice 90 minutes.
Cris – GT on Mon and Thurs at 5:30 pm. Run 4 miles. Jacob’s Ladder 500 feet. Stair Climber 10 minutes.
Julie & Alison – GT on Tues at 6:30 am. Spinning (2). Boot Camp (1). Running 4 miles. Cardio 60 minutes addt’l. Pushups 200.
Shannon – GT on Mon at 5:30 pm, PT on Wed at 7:00 am. Spinning (1). Cardio of choice 45 minutes.
Marcy P - Tues at 9:15 am Training. Spinning on Thurs at 6:15 am. Additional Cardio 60 minutes on own.
Brianne – GT on Tues at 6:30 am. Spinning (2).
Karen/Kelley – Get Better. GT on Thurs at 5:30 pm and Sat at 9:00 am.
THE RIVERHOUSE GROUP
GT on Tues and Thurs at 7:00 pm
1. Please warm-up with 15 minutes cardio prior to each session.
2. If you are going to be out, please let me know.
3. Homework below (people on the same line are encouraged to workout together outside of sessions):
Allana - 120 minute Janice - 180 minutes cardio of your choice
Shu – Run 4 miles Andrea – Run 8 miles.
Leslie - 120 minutes Nic - 180 minutes cardio
May – 120 minutes cardio of her choice
Matt – 120 minutes cardio of his choice
Nancy – Would like just for you to make it to the two sessions this week. I know that you have been very sore.
