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| Is Super-Slow Training More Effective? | | | MrTrainer's Tip
"Super-Slow Training" has been in the press a lot lately. The term refers to moving the resistance extremely slowly. While an average repetition takes about 6-7 seconds, this program requires 14.The programs founder, Ken Hutchins, claims that when compared to standard protocols, it produces 50 percent greater strength gains and requires less time in the gym.
Is it really more effective? I don't believe so. In fact, one recent publishing in the Journal of Strength and Conditioning Research showed that subjects who performed traditional training displayed a significant increase in upper-arm circumference and upper-body strength in the bench press and lat pulldown. The Super Slow training group displayed no increase in either muscle size or strength in trained individuals.
Why has the press talked about how well Super Slow training works? One non peer-reviewed study (considered worthless by many) has shown it to be more effective in strength increases compared to traditional training, but these individuals were previously inactive and were incapable of maintaining the tedious and boring program over an extended period of time. It's a proven fact that higher-intensity training can cause higher outputs of growth hormone which in turn helps build lean muscle and strength. Further, the program would be especially ineffective for sports athletes due to the fact that explosive speed and power are required, as to which Super Slow training provides none.
The ONLY use I see for Super Slow training is for variation, technique-training, and injury prevention to prone individuals. Remember, you heard it here first.
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| Eating Disorders (Part II) | | | Doc Talk
In the first part of this series we provided an introduction to eating disorders, with a primary focus on anorexia nervosa. In this issue, we'll discuss bulimia.
Overview
Although there is overlap between the disorders, some features of bulimia include:
- Recurrent episodes of binge eating, with portions that are larger than one would normally eat under the same circumstances.
- Lack of control of eating during the episode.
- Inappropriate compensatory behavior such as self-induced vomiting (purging), or misuse of laxatives or diuretics.
- Episodes occur, on average, at least twice a week for 3 months.
In contrast to anorexia, the bulimic patient will generally keep his or her weight at, or above, normal. There may be a connection between sexual abuse and bulimia, and 20-50% of patients with bulimia report a history of abuse.
Complications
- Patients with bulimia may develop cavities from the exposure of the teeth to stomach acid. Furthermore, electrolyte or other metabolic abnormalities may develop due to purging, or the inappropriate use of laxatives and diuretics.
Treatment
- As with anorexia, the treatment of bulimia is heavily focused on psychotherapy, behavioral management, and medications (usually the antidepressants). Although relapse rates are high, long term studies do show promising outcomes with current treatments.
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| Did You Know? | | | Big Meals Could Mean Big Trouble
- According to a study from the University of Miami, large meals can trigger a heart attack. They showed that a desproportionately large number of people had eaten an unusually large meal within 24 hours of the attack.
Teens and Adulthood
- 80% of obese teens will remain obese in adulthood.
Treadmills
- Treadmills still remain the most popular form of cardiovascular equipment.
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| Testimonials | | | "MrTrainer has put together outstanding videos utilizing core body movements to build a healthier body. I recommend these videos to anyone who cares about their health, how they feel, and how they look."
-- Joy Marchiondo, 1999 Ms.Fitness USA Competitor
"Two years ago I was an overweight, out of shape 50 year old woman. And I was depressed about it. I decided to join a health club and use the cardiovascular machines. My weight stayed stubbornly the same. Then I started your program and everything changed. I started working out 2 times a week and overnight I was hooked! The program taught me the proper technique and what NOT to do while exercising. Your knowledge and dedication made all the difference. In 6 months I lost 34 pounds and went from a size 16 to a size 10! My depression is gone and I feel like I can accomplish anything! I am in better shape than when I was 20! Thanks!"
-- Laurie C.
"With this program you have a nice plan for us all to learn how to do the workouts correctly-not just once, but over and over. Even after hiring a personal trainer for a few sessions, it is easy to forget and do things the wrong way thereafter. This gives a good map for staying on track. Also-I like the extra benefits on the website for members."
-- Caperton T.
View More Testimonials Here | | |
| About | | | MrTrainer newsletter is a weekly publication and is dedicated to the memory of Max Beeners.
"Trainers Tip" is written by Matthew Beeners, ACE Certified personal trainer, B.S Exercise & Sport Sciences.
"Doc Talk" is written by William L. Harrison, M.D.
The information contained within the MrTrainer newsletter is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes to your diet, supplements, or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
(C) 2001 MrTrainer. All Rights Reserved.
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