Lifting weights very slowly, using perfect form works best when someone watches you to make sure your workout is both safe and effective.
At The Strength Code, you’ll work with our experienced, Certified Strength Training Specialists. Our trainers are dedicated experts in our dynamic slow-motion, high-impact training method.
Rest assured we aren’t a gym! Your personal trainer will take time getting to know you, your unique needs, and health and wellness goals. You’ll workout in our clean, quiet, semi-private studio that allows you to focus on one thing only—achieving an optimal workout!
Your exercise protocol is continually updated and customized for your age, level of fitness, existing injuries or illness, and of course, as you continue to develop, your increasingly stronger, more muscular body.
Lower Abdominal Fat
Lower abdominal fat, or visceral fat, is linked to a several serious health issues such as rises in cholesterol and blood pressure and increases in insulin resistance. Subcutaneous abdominal fat is also associated with low-levels of inflammation, which can increase the risk of diabetes, cardiovascular disease, and some cancers.
Women in particular gain lower abdominal fat and an increased ratio of body fat to body weight as they age. Even when they don’t gain actual weight, they often acquire additional inches around their mid-section as visceral fat pushes out against the abdominal wall.
Taking medications for cardiovascular health won’t lower abdominal obesity. Slow-motion, high-impact strength training can help! Strength training builds lean muscle tissue, which magnifies the amount of fat one can lose. It also increases strength so you can make larger gains over time.
More good news! A recent study suggests that it doesn’t take a lot of fat loss to start seeing results. Researchers found that just 5 to 10 percent of body weight loss, especially when it lowers abdominal fat, can immediately start lowering health risks so the sooner you start strength training the better!
Better Cardio Health
Exercising the muscles in your body increases blood flow, which causes the capillaries in your bloodstream to expand, which in turn allows more oxygen to enter the bloodstream. This makes your heart more effective removing waste and toxins from your system.
While strength training generally provides several improvements to the cardiovascular system, those benefits occur only when working your muscles to complete exhaustion. This exhaustion or temporary “failure,” increases artery size.
Larger arteries are less likely to experience heart attack-causing blockages. Also, your arteries expand when blood flow increases by pushing your muscles to exhaustion, which reduces stress on your artery walls.
Slow-motion strength training also has a positive effect on your cardiovascular system without damaging your joints—an added benefit of slow-motion strength training.
Controlled Blood Sugar Levels
Resistance training is said to be one of the most powerful ways to improve insulin sensitivity. For those with type 1 or type 2 diabetes, improving insulin sensitivity can make managing diabetes easier and has the potential to contribute to reductions in diabetes medication.
Anywhere between two and 72 hours after exercise, the body will do a better job of using insulin, which is why insulin intake is generally lower among people who exercise regularly (note, those benefits can be reduced by overeating.)
This is because glucose from food is mainly absorbed by muscle tissue. The more muscle mass one has, the more storage of carbohydrates will happen in the body as muscle glycogen. Resistance training builds muscle mass, therefore, keeping as much muscle as possible is beneficial to blood glucose management.
That said, it is always best to consult a physician before starting any exercise regimen, particularly if you have a significant medical condition such as diabetes.
Reduced Cancer Risk
Many studies now show definitive correlations between exercise and the reduction of cancer risk. Strength (or resistance) training is specifically recognized for having the most positive effect on preventing cancer.
A research study by The University of Sydney School of Public Health looked at both cardio and strength/resistance training and compared mortality rates caused by various diseases. The results showed that strength/resistance (weight bearing) exercise lowered participant’s risk of developing cancer.
While the study did not specify the exact reason, we know that strength training increases the number of insulin receptors found in your muscles. We can limit the growth of cancerous cells by diverting sugar away from the cancer to the muscles through strength/resistance training.
Strength/resistance training is now considered an important adjunct therapy in managing cancer. The American Journal of Epidemiology study now states that strength/resistance weight-bearing exercise should be part of your weekly routine.
Lowered Injury Risks
Slow-motion, high intensity strength training was developed in part, for a 33-year-old study on osteoporosis, conducted by Ken Hutchins at the University of Florida Hospital. The use of slow speed was introduced out of concern that the research subjects—women ages 60 and older with osteoporosis—might injure themselves.
The research findings revealed this slower training safely created more muscle mass, even though the study subjects had less frequent workouts.
When performed correctly under the supervision of a certified personal trainer, strength training gets safer with every repetition because exercising with resistance uses more (and deeper) muscle fibers to stimulate muscle growth in your body while common exercise-related injuries are completely avoided.
At the Strength Code studio our high-grade equipment is selected to work with your body to offer maximum results and safety with minimal impact on your joints.
While most exercise regimens increase difficulty by extending the duration of exercise, which can lead once again to injury, we add incremental weight as your body strengthens so you can safely continue slow, steady, well-aligned progress.
Increased Bone Density
Our slow-motion high-intensity strength training method is based on the scientific work of Ken Hutchins work under the name SuperSlow™ back in the 1980s. Hutchins led a team of researchers at The University of Florida in a medical study on osteoporosis.
Although researchers hoped to prove that strength training could reverse osteoporosis in patients with severe cases, what they found was that traditional strength training with lower weights and higher repetitions was dangerous for patients with brittle bones.
Hutchin’s solution was to slow down the velocity to reduce force while increasing enough weight to stimulate the growth hormone. Not only did this reduce the risk of injury, it also significantly increased bone density.
Hutchins developed additional refinements including using meaningful resistance, proper alignment, deep diaphragmatic breathing, the use of retrofitted machines, and the presence of a personal instructor to guide the exercises. The result was complete osteoporosis reversal!
Scientific research proves resistance training stimulates the osteoblasts to deposit new bone. To continue building bone density, workouts must become increasingly more difficult to continue stimulating growth. That is why we always track your progress and continue increasing weights to your slow-motion workout.
Strengthened Mental Health
Strength training is becoming more and more recognized for its many health-related benefits but less research has been focused on the mental health benefits of resistance training in women and men.
O’Connor, Herring, and Carvalho (2010) did complete an extensive literature review on the link between strength training and mental health. Highlights from their findings suggest that strength training is shown to:
- Improve memory
- Improve executive control
- Lessen depression
- Cause less chronic fatigue
- Improve quality of sleep
- Improve cognition
- Reduce anxiety
- Improve self-esteem
While more research is needed in this area, preliminary findings are encouraging. Strength training seems to help improve multiple areas of mental health and overall wellbeing.
Improved Flexibility and Mobility
Most people don’t realize strength training can improve both your flexibility and your range of motion. Keys to success are using proper technique and form. While static stretching can be harmful to your joints if overdone, properly executed strength training increases flexibility and stability of your joints as a whole.
This is because our muscles are a lot like rubber bands. If they are overly stretched and subjected to a heavy load, they’ll be less able to pull that load and far more likely to tear. Therefore, they will become more susceptible to injury.
The strongest rubber bands, however, like strong muscles, have a degree of stiffness that allows them to pull more load, thus building strength while simultaneously developing appropriate ranges of flexibility and mobility.
Elevated Body Image
Several studies have addressed the relationship between body image and strength training, particularly among women. Findings reveal that women who strength train self-report feeling more positive about their bodies after completing resistance training programs compared to those women who don’t.
A 2015 Journal of Extension study of middle-aged and older women revealed that consistent strength training improves body image and perceived physical appearance – regardless of the actual aesthetic results.
Researchers determined that improvements in mental health and energy levels, and overall feelings of accomplishment are the likely catalyst in improving overall body image.
One of the ways that strength training increases your metabolism is by adding more lean muscle mass to your frame. This enables you to perform more intense workouts. The more intense your workout, the more calories you burn, even while resting. Over time this can add up significantly.
Several studies reveal resistance training can boost resting metabolism. One study included healthy but untrained adults over the age of 65 who participated in a 26-week resistance training program. Each performed a total body workout and used progressive overload to gradually increase the challenge.
When researchers compared the study participant’s post-program resting metabolic rate to their resting metabolism before the program started, they saw a significant, 7% improved difference. While 7% might not sound huge, it would be roughly equivalent to burning an extra 100 calories per day.
Another study in 2012 came to a similar conclusion. After 10-weeks of resistance training, participants showed a 7% increase in resting metabolic rate. They also enjoyed other benefits including an increase in walking speed, improved functional performance, weight loss, and enhancement in cognitive abilities.
In fact, in an additional study, resistance training was shown to be better at boosting metabolism than endurance exercises, like running, cycling, and brisk walking.
What Makes Our Studio Different?
Our Setting – Our studio is clean, quiet, cool, and semi-private. No blaring TVs or music. No waiting for equipment.
Our Method – We offer both our proven, science-backed dynamic Slow-Motion, High-Intensity Strength Training method and the latest cutting edge, science-backed High-Intensity Isometric Training method. Our workouts are safe, effective, and can be done in 30-minutes so it fits into any busy lifestyle.
Our Trainers – All of our trainers are Nationally Certified with an added Specialty in Strength Training.
TRY Our 2-Session Intro Offer for ONLY $50
Here’s What You Can Expect at the First Personal Training Session
This trial session usually takes about an hour even though typical weekly workouts are an efficient 30-minutes!
- You and your trainer will begin by reviewing the health history questionnaire that you’ll complete prior to your appointment.
This information includes your exercise history, workout goals, past injuries, and any other important issues so your customized workout is both safe and effective!
- You will also receive a comprehensive body composition analysis test using our medical-grade state-of-the-art equipment.
- Body composition reflects the results of your physical activity and nutritional practices. This assessment can be the first step to regaining your optimal health and well-being.
- After your consultation & body composition testing, you’ll go through an initial workout using our specialized equipment. This first workout takes more time as the trainer adjusts the equipment for your body and works with you to find the right weights to get started.
- You may achieve “muscle failure” (in our program failure is a good thing!), but normally you won’t go as deep the first time because you’re learning a different way to exercise.
Your 2nd Personal Training Session
- This second session is very important because you’ll know what to expect. Most likely, you’ll perform the exercises much better than the first time so you can experience a deeper level of intensity.
- Our trainers will gently coach you to push past your perceived limits but you won’t be asked to do anything you can’t do. You will be coached on how to focus, moving calmly and slowly to your “muscle failure” limit
- As you exercise, your trainer will watch your form and make sure you’re getting the most out of your workout.
- By trying the actual workout over a two-session period you’ll discover for yourself just how effective personalized, slow-motion, high-intensity training can be!
What Makes Our Studio Different?
What is High Intensity Training?
In a word, High-Intensity Training (HIT) means results! It also means safety and efficiency by helping your muscles grow stronger.
Our slow-motion HIT method focuses on working one muscle group at a time using slow, controlled repetitions until you reach the point of momentary muscle failure.
By pushing your muscles to their limit, HIT stimulates muscle growth, increases muscle strength, and stimulates metabolic benefits that cannot be achieved through a steady state of activity or conventional exercise.
During HIT, the body releases hormones (epinephrine and norepinephrine) to create stronger, larger muscles. While performing, for example, a leg exercise, your entire body is benefitting from the release of these hormones.
Because our HIT method is a slow, controlled workout, it accomplishes multiple benefits without damaging side effects such as excessive joint stress, or other injuries that are commonly associated with conventional exercise.
Will I really get results training only once a week?
Yes! Once a week is all you need to get stronger when your workout involves high-intensity training that is designed to build stronger muscles.
Arthur Jones, the father of High Intensity Training (HIT), once said, “There is no such thing as a long, hard work out” because the harder the workout, the shorter the workout lasts.
Once intensely stimulated, it is best to rest those muscles for a minimum of 4-5 days and up to two weeks. This gives your body a chance to adapt metabolically and synthesize stronger muscles.
Why is rest an essential part of HIT?
Rest, which includes getting 8 hours of daily sleep, are necessary components that allow your body to recuperate from a HIT workout. In this sense, rest isn’t “relaxation.” It’s a pivotal part of the post-exercise recovery process.
During the rest period, your body continues to work. While static, for example, your body will burn more sugar while you’re sitting on your couch than it would have if you had not engaged in HIT.
Balancing a rigorous workout with proper rest will support your body’s need for recovery while offering these new strengthening capabilities.
Why is proper breathing so important in HIT?
HIT, strength training has the potential to promote cardiovascular health more efficiently and effectively than traditional exercise and eliminates many of the risks and injuries associated with conventional cardiovascular exercise.
One reason is because we teach diaphragmatic breathing during HIT! This is key because the body releases 70% of toxins through deep diaphragmatic breathing.
Proper diaphragmatic breathing creates negative pressure within the chest, which forces air into the lungs. This pulls blood into the chest thus improving venous return to the heart.
Diaphragmatic breathing increases fuel energy production, awareness and mindfulness, it reduces tension and anxiety, strengthens the immune system, improves digestive function, lowers blood pressure, and increases metabolism, aiding in both digestion and weight loss.
What are the factors for success in HIT?
- Focus – Maintaining an attentive focus will help you work through the physical discomfort and complete perfect weightlifting repetitions.
- Calm – Remaining calm helps you release the mental anxiety that sometimes occurs during extreme exertion.
- Consistency – This is less about lifting as much weight as you can for as many repetitions as you can; rather, it’s about perfecting your form, a steady, slow speed, and proper diaphragmatic breathing.
- Logical Thinking – It’s helpful to understand the science and results which support the efficacy of HIT.
- Determination – Finally, we encourage you to maintain the determination of a champion athlete! This means staying committed to your appointments, working as hard as you can during your workout and focusing on a healthy diet and lifestyle outside of the studio.
Finally, it’s about making great health and ideal fitness a routine part of your life!
Is this workout safe for out of shape, older adults?
The fast answer is yes! In many cases it should be the only way older adults engage in high intensity exercise. That is because our super slow lifting speeds, watchful eyes, and special equipment won’t exacerbate any pre-existing injuries.
Also, the older we get, the faster we lose muscle, which leads to falls, injuries, digestive disruptions, joint problems, and loss of bone density. The key to preventing all these issues is engaging in a safe, intense strength-training program.
Is it safe to do HIT with an old injury?
There is no a one-size-fits-all answer. The type, severity and time-frame of an injury all play a part in how to best develop a plan. But typically, the answer is yes!
HIT is not only safe it is often beneficial. In HIT, the slower pace ensures less force, force is arguably the biggest cause of weightlifting injury.
Additionally, HIT machines are retrofitted with cams that are unique to each machine to ensure weight is heaviest where the muscles are strongest and lightest where the muscles are weakest. Also, HIT machines are adjustable so we customize equipment to safely accommodate your range of motion.
Isn't stretching important?
While conventional wisdom tells us stretching is important, there is no credible scientific evidence to support the theory that stretching prevents or protects against injury. In fact, the opposite may be true.
Stretching, especially before exercise, can increase susceptibility to injury because the function of connective tissue is to stabilize a joint. After stretching, the connective tissue does not immediately return to its original length hence stretching can actually increase the chance of injury.
Most importantly, in HIT, we stretch our muscles to the degree necessary for a healthy range of motion. The excessive ranges of joint motion we commonly see in gymnasts and dancers are far from desirable for the typical person. Why? It’s this extreme flexibility which can lead to joint laxity and problems in joint stability.
Stretching to achieve flexibility can also cause injury just in the process of stretching. In fact, the term “muscular flexibility” is a bit of a contradiction: joints flex, muscles contract. While joint flexibility is desirable, certain joints like the ball and socket joints in our hip and shoulder can stretch beyond what is considered normal – this is known as hyperextension.
When a muscle contracts, the opposite muscle stretches. This is sufficient to keep our joints flexible enough for normal everyday tasks. If we engage in a sudden, abrupt activity such as a sprint or jump, sudden changes in force can create a potential for injury.
HIT focuses on stretching the muscles and joints to their natural limits—while under load and in a slow, controlled movement. This ensures safety, and negates the need for stretching.
What types of foods should I be eating?
A simple rule of thumb is to only eat real foods. That means quality proteins found in grass-fed beef, free-range chicken and eggs, wild-caught seafood, quality fats, and whole milk from grass-fed cows.
These proteins serve as the foundations we rely on to build muscle and increase strength. Equally important are leafy greens like spinach and non-starchy vegetables high in fiber like broccoli and cauliflower.
Sugar and sweets are tough to stay away from, but consuming less than 50 grams of sugar each day is a good rule to adopt, but be careful: you’ll be surprised where sugar hides! For example, try to limit your fruit intake; although fruit contains “natural sugars,” it can affect your overall metabolism if you are eating too much.
Junk food and white/starchy carbs count as sugar. Try to abstain from drinking alcohol (or limit it to a cheat day). What is a cheat day, you ask? To reduce cravings and to allow yourself the best chances for success, allow yourself a cheat day once each week – essentially eating healthy 85% of the time.
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