With slow-motion strength training, you stimulate optimum fitness improvements in your body from just two 20-minute training sessions per week. How is this possible?
Once you learn how to really challenge your muscles, you can’t work at a peak effort level for more than about 20 minutes. By necessity, workouts that take longer than that require people to pace themselves with a sub-peak level of effort. And each exercise requires your highest level of effort to stimulate the most change. A slow-motion strength training workout is very effective for improving your body, and it has to be relatively brief to be both intense and effective. As far as how often to exercise, for best results your body has to be given a chance to fully recover and get stronger between workouts. And the processes of recovering, adapting, and improving from a workout take time. We find that most of our clients progress fastest when working out twice per week (once every three or four days).
So that’s the path to optimum fitness improvement. Learn how to really challenge your muscles for a total of approximately 20 minutes. Allow your body time between workouts to recover and improve itself. Apply these ideas, and your body will produce fantastic changes from just two 20-minute workouts per week.
A slower weightlifting speed reduces momentum on each repetition, and loads the muscles more effectively. This makes the exercise both harder and more productive. Wayne Westcott, Ph.D., has supervised two independent research studies which demonstrate that subjects who use slow-motion strength training gain strength 50% faster than subjects using more traditional weightlifting methods. Comparisons of research groups supervised by Ellington Darden, Ph.D., show an even greater advantage, revealing that the slow-speed trainees progress 59% faster than those using regular weightlifting.
Slower lifting speed means faster results in all the ways strength training can benefit you, including:
Another important aspect of slow-motion strength training is that it’s safer on your joints and connective tissues than just about any other exercise activity. Slow-motion repetitions involve moving the weights as slowly as possible without stopping. Moving so slowly minimizes the amount of force imposed on the body, thereby making the exercise safer. In fact, slow-speed weight training repetitions were originally developed during a study at the University of Florida which looked at the effects of weight training on older women with osteoporosis. An important reason the researchers developed slow-motion repetitions for the women of that study is because it’s a safer method of exercise. People of all ages can benefit with less worry about damaging their joints.
In general, our service costs about half as much money per month as a typical personal trainer in California, Texas, New York, Connecticut, Virginia, Maryland, Pennsylvania, Illinois, and Florida. Our price per personal training session is less than other trainers, and our clients workout at most twice a week with us. Since most other personal trainers recommend their clients work with them three days a week or more, with our program you’re not only spending less money per personal training session, you’re also spending your money less often. So in addition to offering superior value (our clients average 50% better results and we save them over 2 hours every week compared to a regular trainer), we wind up costing about half as much per month as other trainers.
Since opening for business in 1999, we continue to be the only major fitness company that backs our services with a 100% money-back guarantee. Our promise is simple: follow your program as designed and we guarantee you’ll be stronger after your first 12 weeks of working with us, or we’ll refund your entire investment in our training program.
After 12 weeks, if you can honestly say you followed all 3 of the below commitments and you’re no stronger than when you first stepped through our doors, we will refund* your entire package investment. The Perfect Workout will review the clients’ agreement and personal training history at The Perfect Workout along with any other information and then make a determination of the refund due.
1. Workout with Our Trainers at Least Once Every Week: You need to train regularly to get results. Do not skip a full week without training. Sessions cancelled with more than 12 hours notice can be made up later that week or the following week (however, when making up sessions, for exercise reasons avoid training more than 3 times in a single week or on consecutive days).
2. Give Your Best Effort at Each Training Session: The impact your exercise routine will have on your body is directly related to how deeply you challenge your muscles at each session.
3. Understand Food and Fat Loss: If losing fat is one of your fitness goals, realize that eating habits play the largest role affecting fat loss (food is much more influential than exercise). Because of this, we do not guarantee fat loss will happen just from exercise. Our clients who follow our exercise program without making any nutritional changes often do lose some fat, but not always. We CAN guarantee that you’ll get stronger. If you’d like additional help with nutrition, ask your trainer and he/she can point you in a good direction for nutrition support.
* Please note: All refunds will be processed and mailed to the client within 30 days of the refund paperwork being submitted.
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