Exercise of the month: Super Slow

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Lack of time is the most common reason I hear for not being physically active.  As a parent I am quite familiar with the disappearance of time.

High Intensity Interval Training (HIIT) is one of the most efficient ways to exercise.  Of course if you enjoy spending more time completing your work-out feel free to continue but you may be overtraining.

Your heart and lungs cannot tell difference between a bike and a squat exercise; they only ‘know’ the energy requirements as they attempt to meet them.

Inspired by the book, Body By Science, I have incorporated this type of workout once per week into my lifestyle.

The protocol was initially called Super Slow and there have been many variations of this protocol.

You simply pick 4-6 compound exercises and perform them very slowly.  You pick a weight that you can normally complete 10-12 repetitions to fatigue.

You perform each exercise for 1-2 minutes at this slow pace.

An easy way to start is to raise and lower the weight with a 10-second count in each direction.

Or you go as slow as possible with minimal arm shuttering.  Therefore you want a smooth up and a smooth down.

Machines are recommended but not absolutely required, for two reasons:

1. simplicity/user-friendly, ie. in order to eliminate the complexity of exercises

2. safety/injury prevention


Example of one of my typical HIIT workouts:


  1. Pull down: 125 pounds  (lbs) for 2 minutes (mins)
  2. Military press: 110 lbs for 2 minutes
  3. Dumbell Squat: 40 lbs per side for 1:30
  4. Seated Row :120 lbs for 2 mins
  5. Seated Chest Press: 150 lbs for 2 mins

For further info:




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  • […] a super slow resistance training workout once per week […]

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    tnx for info!!

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