Extra slow, high-intensity strength training is a popular workout trend with many health benefits!
High-intensity strength training (HIT) first became popular back in the 70s when the owner of Nautilus, Arthur Jones, began focusing training regimens around an “extra slow” approach.
The general concept of extra slow, high-intensity strength training is to lower resistance while focusing more on a controlled lifting motion. This is often best done with specialized machines similar to Nautilus equipment, but it can also be done with free weights as well.
As you go into your slow, controlled lifting motions, you’ll push yourself until you reach a very brief point of momentary muscular failure. Because there are some inherent risks associated with this technique, it’s best to do it with a friend or one of our personal trainers to make sure that your technique is perfect.
High-intensity strength training is known for being an incredible, full-body workout that includes short recovery periods and strict form in between exercises. Similar to high-intensity interval training (HIIT), these sessions will maximize your time at the gym while taking things at a slightly slower pace!
How Extra Slow, High-Intensity Strength Training Works
One thing that’s really great about extra slow, high-intensity strength training is that it reduces your overall injury risks while reinforcing good workout form.
By taking momentum out of the strength training equation, you’ll be forcing your targeted muscles to do all of the effort. And as intensity increases, safety does as well—which sometimes means that people will do shorter workout sessions when implementing this tough technique.
Because these workouts are at a slower pace with limited resistance, injury risks are significantly reduced as compared to other common types of strength training. You’ll essentially be making lighter weights feel much heavier than they actually are, which is why this technique is great for older workout enthusiasts when it comes to building and maintaining muscle mass!
Health Benefits of Extra Slow, High-Intensity Strength Training
There are numerous health benefits associated with doing HIT workouts at least 2-3 days per week for at least 30 minutes per session. Many fitness experts swear by this technique’s ability to increase lean muscle, build strength, develop flexibility, improve bone density, boost metabolic rates, and reduce blood pressure.
HIT workouts are also known for helping people improve sleep quality, cognitive functionality and self-esteem—all while reducing anxiety and depression. Some other common health benefits of HIT workouts include:
Quickly Burning Calories
Extra slow, high-intensity strength training does a great job at elevating your heart rate in a very short period of time. It also encourages high exertion levels, which means people burn tons of calories during even shorter workout sessions!
Prolonged Heart Rate Increases
High-intensity training will also increase your heart rate, and the effort you’ll be putting in will keep your heart rate high for a longer period of time as compared to other common workout routines.
While you’re working out in an HIT routine, your body will utilize glycogen to fuel you up and keep you pumping!
Increases Lean Muscle
You’ll inevitably have to exert a ton of effort while you’re forcing your muscles through an extra slow, high-intensity strength training exercise. You’ll also be putting your muscles through their full range of motion as you lift weights, and you’ll be lifting enough weights to thoroughly exercise all of your core muscle groups.
This training forces you to push your limits in a way that builds lean muscle mass, which is very different than other strength training routines that primarily focus on bulking.
Challenging Your Muscles in New Ways
Extra slow, high-intensity training limits the typical momentum that’s associated with regular weightlifting, which means that your muscles will essentially be put into overdrive.
This is a great way to mix up your workout routine and try something different, because it’ll challenge your muscles in a way that they’re likely not accustomed to. For example, you might take 10+ seconds to lift a weight and 10+ seconds to lower it!
Reach Out to Rising Legends to Learn More About High-Intensity Strength Training in Nyack NY!
Extra slow, high-intensity strength training is a very unique approach to lifting weights and getting a great workout in, and the experts at Rising Legends are here to help you master this very interesting technique.
We look forward to seeing you at the gym!