Unlocking the Hidden Power of Tempo Training in Fitness
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Chapter 1: The Power of Slowing Down
If you're aiming to improve your health, the answer might be as simple as reducing your speed during workouts.
Photo by Sam Moqadam on Unsplash
Tempo training is a remarkable technique that can significantly enhance your fitness journey. By deliberately slowing down your lifts, you not only make each exercise more challenging, but you also improve your balance, coordination, and overall mobility. If you're looking for a highly effective workout modification, this approach is hard to beat!
As a kinesiologist, I observe that few gym enthusiasts adopt tempo training. Many seem to rush through their routines, whether due to time constraints or impatience. While speed might seem impressive, effective training involves more than just moving quickly. If your goal is merely to lift heavier weights at a rapid pace, you risk neglecting the essential elements of mobility, stability, and core strength.
Today, we will explore this lesser-known aspect of fitness. Tempo training could be the easiest way to enhance your warm-ups and workouts without overhauling your entire routine. The key is to slow down the exercises you're already performing. Let's dive in!
Section 1.1: Slowing Down for Progress
Before making any changes to your exercise regimen, it’s advisable to consult with a healthcare professional if you have any concerns. Although moving at a slower pace often increases safety, it's best to determine the most suitable tempo for your needs with a professional. There are numerous tempo combinations available, so if you're eager to learn more about this method, consider exploring additional resources.
For now, let’s focus on a simple technique I recommend for warming up or introducing a new exercise to clients. The goal is to take 5 seconds for both the contraction and lengthening phases of a lift, pausing for 2 seconds at both the bottom and top positions. In essence, this creates a 5/2/5/2 tempo. While it may feel excruciatingly slow at first, your body will soon adapt to this new challenge.
Here are five vital insights you will gain from ultra-slow tempo training:
- Controlling the lengthening phase enhances strength and muscle tone.
- You may discover that your dominant side is overcompensating more than you realized, allowing time for correction.
- You'll become acutely aware of mobility issues in your range of motion.
- Core stability is crucial for effective exercise performance; tempo training helps reinforce this.
- Slowing down encourages a deeper connection with your body, turning strength training into a mindful practice.
Keep in mind that this is just one of many strategies. If the 5/2/5/2 tempo doesn't suit you, feel free to experiment with different rhythms! The beauty of tempo training lies in its flexibility to accommodate your goals.
As a helpful tip, try to maintain slow, controlled exhales during the contraction phase and deep inhales during the lengthening phase. This will help you keep your core engaged and maintain control throughout each extended repetition. Why not test out this strategy with the two exercises below? These can serve as warm-ups or as part of a dedicated coordination and motor control session.
- Squat / Back Squat
Image from Physiotec
Cues: 10–15 reps x 2. Squats are foundational resistance training movements. Start standing with feet shoulder-width apart. Brace your core, visualizing the alignment of your ribs and pelvis. Hinge at the hips to lower while keeping your heels grounded. Once you reach your desired depth, rise by engaging your glutes.
For maximum benefit from tempo training, consider the back squat. The bar will challenge your mobility and core stability, ensuring you fully utilize the advantages of slowing down your movements. Remember to start light before progressing to heavier weights!
- Single-Leg Deadlift
Image from Physiotec
Cues: 10–15 reps/side. Before beginning, engage your core and align your ribs over your pelvis. Plant one foot and hinge at the hips, extending your back leg behind you. Maintain a neutral back and neck as you lower. Once you reach a controlled depth, extend your hips and activate your glutes to return to the starting position. If using weights, keep them close to your legs to protect your back.
You might see the weight being passed to the opposite hand, but this is a progression. If you're new to this, keep the weight in the hand opposite your planted leg to focus on the hinge. A standard deadlift is also a great alternative, but don’t overlook the balance benefits of the single-leg variation.
Typically, we overdevelop the quadriceps while neglecting the posterior chain (hamstrings, glutes, etc.). This exercise is excellent for restoring balance and has been shown to improve hamstring flexibility. When combined with the advantages of tempo training, it becomes one of the most effective exercises available!
Other Tempos to Explore:
- 10/2/10/2 — Focused on stability and motor control
- 4/1/2/1 — Emphasizes controlled lowering of weights
- 2/0/2/1 — A standard tempo for various exercises
Photo by Eduardo Cano Photo Co. on Unsplash
Chapter 2: Embracing the Benefits of Tempo Training
In this insightful video, "The Best Kept Secret in Fitness," discover how slowing down your workout can transform your approach to fitness and reveal hidden strengths.
Explore the video "The Best Kept Health and Fitness Secret: The Trampoline!" which provides additional insights into the benefits of varied training techniques.
In Conclusion
The hidden gem in fitness is simpler than you might think. By adopting a slower pace, you can uncover weaknesses and optimize each lift. After implementing a few sessions focused on tempo training, you'll quickly recognize what you've been missing. Not only will this approach enhance your mindfulness during exercise, but it will also improve your coordination, motor control, balance, mobility, and so much more.
The advantages are evident—so why wait? It’s time to embrace a slower pace!
-David Liira, Kinesiologist
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