Girlfriends: Shape up with the "PhysioSlow"
July 24, 2009 -- Barely have time to eat and sleep, let alone exercise? Don't sweat it. One hour a week is all you need to battle the bulge. That's the promise made by an offbeat weight training technique called PhysioSlow, also known as the "slow burn method." Hard bods such as Brad Pitt have been doing it for years, and now the slow workout is making its way across the country. Melissa Li and Debbie Hidalgo offer the workouts at PhisioLife Studios in Chicago.
The PhysioSlow fitness regime is quick and effective, says Melissa, a registered dietician and certified PhysioSlow trainer. "It uses a powerful combination of extremely slow speed, controlled movement, proper form and minimal repetitions with the goal to reach muscular exhaustion in less than 2 minutes of each exercise, "she adds. "This workout is different in that you can build lean muscle mass quickly and safely by working out only two times a week for 30 minutes. This form of exercise is perfect for everyone regardless of your age, fitness level or busy lifestyle."
How does it work?
We strength train to make us stronger, but it also helps the metabolic health of your muscles as well as the rest of our bodies. Your muscular system is the largest system in your body and it contains the largest network of blood vessels (your vascular system). Improving muscle health improves vascular health. And, your lean muscle mass determines the rate that your body burns calories for fuel. More muscle enables you to burn calories faster, even at rest.
- More results, less time: Greater muscle strength gains in a condensed period of time.
- Time Efficient: Shorter workouts save you time to focus on other important aspects of your life.
- Safe: Slow and controlled movements minimize the force put on your joints, muscles, and ligaments, reducing the risk of injury.
- Burn More Calories: Increased lean muscle mass increases metabolic rate which increases calorie burning.
- Fit Body: Fat loss and tone definition.
- Strong Bones: Strengthen bones and reduces chance of osteoporosis.
- Improve Health: Improved circulation, blood sugar levels, and better response to insulin which improves blood pressure, cholesterol, and triglycerides.
- Overall well-being: Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.
About the exercises:
A PhysioSlow workout consist of one set of eight to eleven exercises with very little rest in between sets to ensure muscles are engaged at all times and heart rate is elevated. The series of exercises target every major muscle group for a total body workout. PhysioSlow trainers find a weight load that renders muscle fatigue in about 1 minute 45 seconds, and take clients through a full-body workout in approximately 30 minutes. Each exercise is performed extremely slowly with about ten seconds on the positive (lifting portion) and 10 seconds on the negative (lowering portion) of the exercise. A single exercise could be performed in as few as four repetitions.
Some exercise examples include: leg press, abduction, pull-over, pull-down, chest press, bicep curl and rotary torso. Clients perform each exercise under the coaching and supervision of a PhysioSlow trainer, who makes sure proper form and technique are used, and the weight load is consistently set at a challenging level.
For more information contact:
712 N. Dearborn St. 3rd Fl
Chicago, IL 60654
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