The
SLOW BURN workout is the best way to
strengthen muscles in the shortest amount of time.
We all have extremely busy lifestyles, and this
workout is designed to help you get the “biggest bang
for your buck!”
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SLOW BURN |
Normal
Recommendation |
|
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Reduces risk of injury
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Improves posture
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Increases the size of muscles
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Increases muscles endurance
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Promotes better recovery |
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High risk of injury
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Does not focus on posture
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Increases muscle size to an extent
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No focus on endurance
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Little rest between sessions |
How to do SLOW BURN
USE 8 SECOND REPETITIONS (MOVEMENTS)
Whenever performing a specific exercise you should
make sure that:
1. Abdominal muscles and back muscles are
tightened.
2. Each movement is SLOW AND NOT JERKY.
Each movement (repetitions) should move at a count of
4 SECONDS DOWN, 4 SECONDS UP.
Example- “Down,1 Mississippi, 2 Mississippi, 3
Mississippi, 4 Mississippi, Up- 1 Mississippi, 2
Mississippi, 3 Mississippi, 4 Mississippi…..”
DO 2 SETS OF 10 REPETITIONS (MOVEMENTS)
Each exercise is performed 2 times. 10 repetitions
(movements) are performed each time you do an exercise
(2 sets of 10 or 2 X 10. Therefore, 20 total
movements are done for each exercise group.
Example- 20 total pushups are done, but are broken
up into 2 sets of 10. It’s that simple!
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Things to ALWAYS DO:
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Stand up straight
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Breathe Correctly- In other words,
make sure you COUNT as discussed above EVERY
TIME!!! Your muscles need oxygen, so make sure
you breathe!
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MOVE SLOWLY
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Drink water during workout. AVOID
SPORTS DRINKS WITH HIGH FRUCTOSE CORN SYRUP.
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STOP
if you feel dizzy or nauseated!!!
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Last movement should be
“everything you got!” |
What to do when your workout becomes too easy
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When you can easily perform 2 set of 10
then it is time to increase the resistance to make
sure that you improve.
o
How to improve with resistance bands:
Will be discussed with each exercise
o
How to improve with weights: Increase
the weight by 2.5 to 5 pounds
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Your goal after increasing resistance
should be to find a point where you can do the first
set of 10 repetitions, but in the second set you
should only be able to do 8-10 repetitions. Your last
movement should be
“everything you got!”
Materials needed: (Don’t Weight to Lose Power Pack)
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Resistance Bands
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Yoga Mat or Carpet
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Chair or Step
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Water