What is a typical
workout like?
You come to Exercise Solution once a week. You can choose to come more
often in the beginning if you want to learn the protocol faster. That’s up to you and your schedule.
The protocol we use has
been around a long time. It started out in the late 80s as the SuperSlow® Exercise Protocol. The equipment we use is manufactured by SuperSlow Systems. You'll start off with 3 exercises to learn how
the protocol is done. It’s a slow-motion high intensity protocol. The intensity levels build up over the course of 8
sessions. Some people reach it sooner and some need more time.
The first sessions are mainly for learning. As the intensity increases,
clients must understand how to handle it. While clients generally tend to focus on moving the weight, their focus should be
on contracting the muscles which will move the weight. The contracting of the muscles is the primary objective;
moving the weight is secondary. When people focus primarily on moving the weight, their proper form breaks
down. Utilizing proper form is what makes the program safe. Shifting around, bursts of force and speed, and accelerated changes
in direction can cause high force production that could lead to injuries. Our focus with this program is to ensure that this
doesn't happen. Most other forms of exercise tend to increase this negative force production, to increase intensity, which
can lead to injuries in many of the joints of the body.
After the initial training stage, we will eventually work you up to 5 exercises
(working all major muscles of the upper and lower body) which will run from between 1 to 3 minutes each until you reach momentary
muscle fatigue on each exercise. Momentary muscle fatigue is when your muscles have lost their force production and they can
no longer contract enough force to keep the weight moving. We work on achieving this without introducing inappropriate behaviors
that get in the way (breath holding, wiggling, stops and starts of movement and the introduction of other muscle groups that
we aren’t trying to target in the exercise.)
The exercises are performed in rapid succession, allowing you to build cardiovascular endurance at the same
time as building muscle strength.
Achieving momentary muscle fatigue is the point in time when the inroading of your muscles (the loss of force
production) crosses a threshold that sends a strong message to the body to build more strength - through muscle mass increases
- to deal with the stress that the body has experienced from the exercise. The once a week session allows the body, which
is changing as a result of the exercise, to recover all of it’s strength and more so that your strength will continue
to increase with each subsequent weekly workout.
As you progress into the program
different exercises are introduced over time to make the program more complete and to work with the increased recovery time
needed between individual exercises. This usually produces an A & B routine rotated weekly or even an A & B &
C routine rotated over three weeks for the most advanced practitioners.
To watch how we guide our clients
through these exercises, please select the Video of Workout page link.
