When discussing exercise trends, modalities, and program approaches, it becomes pretty easy to see why this can become the topic of a never-ending conversation. Most everyone has a notion for what they believe is right.
Rather than forming a right or wrong position, this article intends to provide an evidence-based approach centered around research and experience for best practice approaches in regards to tempo in three key fitness areas: session, strength, and cardio.
Should each be done Slow and Low, Fast and Furious, or Somewhere In Between?
Session Duration:
A point of pride for many recreational exercisers is to boast that they work out for an hour, an hour and a half, and sometimes up to two hours daily. The intention is to communicate a statement of commitment.
However, if you ask many participants in professionally structured/facilitated fitness programs how long they workout each day, most will say they feel sufficiently challenged (and then some) in just thirty minutes twice to three times per week.
Why? What is the difference? Efficiency!
Numerous studies show that the best overall exercise adaptations for fitness conditioning occur in concentrated and focused sessions. When programmed in a fashion that allows for continual movement, metabolic, cardiovascular, hormone, intra-muscular, and neurologic adaptations are improved while stress hormone response (cortisol) is minimized.
Those who are willing to minimize or forgo socialization and minimize rest breaks in their workouts are well rewarded with quickly realized fitness goals while tolerance and focus is vastly improved!
Verdict; when it comes to your session duration, it is better to go Fast and Furious, keep your body moving, minimize distractions, and be a good steward of your time!
Strength training:
A widely accepted train of thought believes that pushing out repetitions quickly in strength exercises is the best way to go; faster is more and therefor is better. Is this true?
Regarding the vast majority of strength exercises, the answer is no. Slow and Low produce the best overall results. Why?
Numerous factors are at play, and all are positively affected by a slower repetition tempo. Muscle metabolism (chemical fuel for contractions), neurologic connections (brain to muscle), and motor skill development are at the top of the list.
The slower a repetition is performed, the longer the amount of time under tension. This technique allows you to develop functional strength with less weight (improving safety), enhance the quality of muscle contractions through conscious control, and improve connective tissue strength (ligaments, tendons, insertions).
Additional benefits with this technique can be realized in greater bone density development and improved joint health for aged, worn, or arthritic joints.
Verdict: Slow and Low is the way to go when doing a strength exercise!
Cardio training:
Should you train more like a quarter horse or a plow horse when doing your cardio exercise? BOTH!
The adaptations for cardio are quite a bit different than that of strength and should be exercised accordingly.
Why? There are two systems that are improved with cardio exercise: aerobic (endurance) which is fueled by oxygen, carbohydrate, and fat. Then there is the anaerobic (short burst) system, which is driven by Adenosinetriphosphate (ATP) and Creatinephosphate (CP) (Phosphocreatine fuel systems).
Both systems are essential to develop through regular exercise, but it is important not to exercise them both within the same session.
Why? Enzymatically they are two completely different processes, and for efficiency, it is better to train for endurance on one day then train your burst training on another day.
What happens if you choose to do just one and not the other?
For you to consistently train endurance cardio alone can lose its adaptive efficiency pretty quickly. Adaptation to this lower energy demand process happens very quickly and must be continually progressive to be effective.
Whereas, training just burst (anaerobic) exercise too frequently can lead to over-training and quickly get a 55+ adult too much of a good thing.
The best practice is to alternate between the two at least once weekly.
When properly utilized, exercise is a valuable tool that can produce life-changing benefits & rewards and facilitate the quality of life you have worked so hard for!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging