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Title : Why are some coaches who are saying is time to stop workouts
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Why are some coaches who are saying is time to stop workouts

Our friends Shape magazine we more and more coaches are urging clients have to do in order to achieve fitness goals faster.

The rapid growth of CrossFit along with the increased formation of high intensity interval helped popularize the acronym AMRAP - as many repetitions as possible. It is self-explanatory: the idea is to get as many of an exercise at a given time. And while this idea has seeped into the general culture of fitness, more and more coaches are actually urging customers to slow down instead.

"AMRAP type training is good, because it combines strength training and metabolic conditioning resistance," explains Equinox Level 4 coach Justin Jacobs, "but you do not you will be able to move near their max loads quickly or multiple repetitions ". On the other hand, can be loaded into resistance when you're doing slower movements, and you can focus more fit and proper technique, he says.

"slow movement works because it is easier to be specific weight placement and positioning," said Javier Perez, instructor in modelFIT in the city of New York. Toning exercises should focus if you want to reach specific muscles that can be set aside for other exercises, such as running or cycling, explains Pérez. (Want to try modelFIT? Check out the Training Secret Victoria legs .)

Think of it like this, says Perez. . "If I'm trying to attack the right gluteus fours, which can totally kick my leg back 40 times and feel a burn Burn not only focuses on the buttocks though - it will be more generally out around the leg . But if I took that leg back and sublime, not a kick, using only my buttocks, you will feel more concentrated a burn after 15 or 20 repetitions. "

try with an eccentric bending arms. From a normal pushup position, lower yourself down slowly while counting to four, then press again quickly. The slow descent works the arms, back and chest, and is the hardest way that a regular rhythm bending arms, right?

Taking things slowly can also help shape the mind-body connection that could actually help you work the right muscles. (Try this mind trick to make a more comfortable exercise .) How important is that mind-body link? When scientists immobilize the hand and wrist of a group of participants for four weeks and asked them to imagine the development of your wrist and hand five times a week were twice stronger than participants who had not done the exercises mental, that research published in Journal of Neurophysiology is.

When you are thinking about the muscles you're working, you're sculpting your muscles more specifically unlike general, which will help you target problem areas and achieve the body you want. Therefore, although it is not possible to spot reduce certain areas, you can tone them. "This approach gives you more control over your results," says Perez.

The slow movement is all about quality over quantity, says Amy Jordan, founder and CEO of WundaBar Pilates and a fitness instructor certification ACE group. "When it moves slowly, it is better access to the deep stabilizing muscles muscles called" local "as the transverse abdominis, instead of moving only large motor muscles are called" global "as the quadriceps," he explains. "This provides better stability of the joint and, in turn, better health and long-term functionality."

The other physiological advantage to move slowly is that it gives you a better chance to recruit their slow-twitch muscle fibers, explains Jordan. "Slow-twitch muscle fibers are mainly used for resistance work, maximum effort short recruits fast-twitch muscle fibers, which tend to be longer, slimmer." (Related: Can you really lengthen your muscles )

That does not mean you should give up their quick workouts completely! If you can keep your alignment and how easily during slow movements, try to pick up the pace, suggests Jordan. When you are moving at a faster pace, you also get your heart rate, which helps burn more calories during your workout.

slow movement exercises is actually a great way to build up AMRAP training, Jacobs explains, although discouraged the only training in a AMRAP style. If a movement is new to you, it is actually better to perfect at a slower pace before making the move in a AMRAP to avoid the risk of injury.

And keep in mind that you have options, says Jacobs. "You can still train fast and without a AMRAP structure," he says. So if you like to work without being pressured to move quickly from representative representative, move as quickly as possible within a representative, but take the time to recover between repetitions at your own pace.

Do not you love options?

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