sta in. °u•
Try Slowing Down!
T
he goal of speed is predominant
in so many aspects of our lives.
We rush to eat, get out the door,
head to school or work, rush to anywhere
and everywhere. Watch any automobile
commercial on television and what's the
prevailing theme? Power and speed. Power
to accelerate faster and speed to get you to
your destination quicker.
No matter that practically every moving
vehicle in those commercials is going fast-
er than the legal speed limit — no doubt
glorifying dangerous levels — a closed
course notwithstanding. The message is
clear: speed sells. And it works. But is it
healthy and safe? In some aspects, no.
Let's take that concept into the gym.
I would argue that the vast majority of
weight lifters in any fitness club, pump
iron much too quickly. They probably
want to show off how many pounds they
can throw around. But unless they're
employing plyometric techniques, which
are specific, explosive exercises designed
to improve the power of foot-
ball players and other similar
type athletes, they're not get-
ting the full benefit of train-
ing. Here's the reason: When
you use momentum to lift a
weight, whether it's a dumb-
bell, a barbell or a machine,
you're able to lift heavier.
Momentum carries you
through the movement easier.
But when you slow things
down and keep constant pres-
sure and constant resistance
on that muscle, you work it better.
The other benefit of using slow, con-
trolled movement is reducing the risk of
injury. The vast majority of injuries in
weight training is due to improper form
and/or lifting too heavy a weight. For
There's a radiance that comes
with motherhood. For MOTHER'S DAY
this year, let us remove the lines and %% rinkles
at often appear as
, MOTHER'S DAYS come and to
o one restores radiance like RADIANCE MEDSPA.
example: Doing bicep curls to work your
arms, go up (on the concentric movement)
to a count of 2 or 3, hold for a
second, and slowly lower (on the
eccentric movement) to a count
of 3 or 4. Fight it on the negative.
This keeps constant pressure
on that muscle, thus working it
better. Treat every repetition as
a separate entity. Concentrate
and feel the importance of each
movement. Don't be thinking
about getting to rep number 10
when you're on number 3. Live in
the moment and you'll get a bet-
ter workout.
Have you ever marveled at the incred-
ible physiques of gymnasts? Whether
they're on the parallel bars, pommel horse
or rings, they're keeping constant pressure
on their muscles while lifting their own
body weight — one example that this
method works.
Now, speed in many other cases, is a
beautiful thing. As a former sportscaster,
I relished the opportunity to see world-
class athletes in motion, fast motion. I
love to watch swimmers and runners test
the physical limits of man in the arena
of sport. And when you go for a cardio
workout, by all means, rev up that engine
on the treadmill, elliptical trainer, bike
and stair-climber. But for health, safety
and the best results in the weight-lifting
room, slow down. It'll do you a world of
good. Cl
Jim Berk is an AFAA (Aerobics and Fitness
Association of America) certified per-
sonal trainer. He's affiliated with the Jewish
Community Center of Metropolitan Detroit and
the Sports Club in West Bloomfield. He also
trains privately in homes. Contact him at (248)
444-9480.
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April 24 • 2008
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