If you’re like me, you have a hectic schedule with your vocation, your household duties, and your family life, but you want to stay in shape or get physically fit. Who has time to go to the gym 3-5 times a week or even exercise at home. Who has the energy? If that sounds like you, I think you will find this article on Slow Burn interesting.

This article is essentially an overview of the book “The Slow Burn Fitness Revolution: The Slow Motion Exercise That Will Change Your Body In 30 Minutes A Week”, written by Frederick Hahn, Michael R. Eades, MD, and Mary Dan Eades. , MD who are, respectively, a professional exercise coach and two pioneers in the field of metabolic medicine.

What is Slow Burn?

As the book’s subtitle says, the Slow Burn exercise regimen involves exercising once a week for a total of 30 minutes. The goal of the program is to build your strength quickly and efficiently without injury and without the risks that accompany most other exercises and fitness activities.

How does Slow Burn work?

Strength training improves your strength, but it also supports the metabolic health of your muscles and the rest of your body. Your muscular system is the largest system in your body and contains the largest network of blood vessels (your vascular system) in your body. Improving muscle health improves vascular health.

Your muscle mass is the single most important factor in determining the rate of calories, in the form of sugar and fat, that your body burns for fuel. More muscle means burning calories faster, even at rest.

But as we age, the body loses muscle mass. This happens slowly at first, but faster as we age – up to 40% of our muscle mass. As a result, we lose strength, gain proportional weight, and burn calories at a slower rate. To slow down and reverse this process, we must participate in a proper strength training program. As I mentioned earlier, this will not only improve your strength, but it will also improve your vascular system, reduce your fat, increase calorie burning, and improve the functioning of the other organs in your body.

The Slow Burn program differs from other weight training programs in that it involves slow movements, few repetitions, and complete fatigue of the muscles in a short period of time.

There are four different types of muscle fibers: slow-twitch fibers (the smallest), two types of intermediate-twitch fibers (slightly larger and faster), and fast-twitch fibers (the largest and fastest). These different types of muscle fibers have different functions in the body. The large, fast-twitch fibers are designed for situations that require short-term explosive power. Slower fibers are more for endurance. We all have some of each type of fiber in our muscles and the proportions (based on our genetics) vary by muscle type and from person to person.

By following the Slow Burn method, all the different muscle fibers will be strengthened. In traditional weight training, the slow-twitch fibers respond to exercise first and then fatigue first. Then the mid-twitch fibers respond and fatigue. Only at the extreme do large, fast-twitch fibers come into play. They usually don’t exercise enough to improve their strength, size, and metabolic health. To reach these muscle fibers quickly and effectively, use the Slow Burn method.

The Slow Burn Technique is designed to quickly cause deep fatigue of all muscle fibers, small and large. The key is to perform each exercise with slow, precise movements in perfect shape with a weight heavy enough to bring the muscle to full fatigue in just a few repetitions. Total fatigue is the point where the muscle can no longer move the weight no matter what. At that point, the muscle fibers send out hormonal signals that stimulate growth, increase strength, and improve metabolic function so that the muscles can meet future demands. Continuous repetition of this technique rapidly builds muscle strength, muscle mass, power, and speed.

A typical Slow Burn workout of a specific muscle group will take between sixty and ninety seconds to perfectly perform a single set of three to six repetitions. With each repetition, it will take three seconds to initiate the movement, then lift and lower the weight precisely and slowly. You should select a weight that for the first second or two you feel the weight is not going to move. Breathe steadily and push slowly and steadily focusing on the movement. If you can lift the weight slowly in good form for at least sixty to ninety seconds, that’s okay. Proper weight allows for three to six slow repetitions within sixty to ninety seconds before failure occurs. Your goal is to fully fatigue the muscle, which means that the muscle has reached the point of deep and total fatigue where it can no longer lift the weight and still maintain perfect shape.

You should spend a couple of minutes on each exercise with one minute between each exercise as you move on to the next exercise. You should complete the entire workout in less than half an hour.

How can Slow Burn benefit you?

These are some of the benefits of the Slow Burn method:

o Greater gain in muscle strength in a shorter period of time.

o Shorter workouts save you time.

o Slow movements are easier on the joints, muscles, and ligaments, reducing the chance of injury.

o Increasing muscle mass increases metabolic rate, which increases calorie burning.

o Fat loss.

o Strengthen bones and reduce the possibility of osteoporosis.

o Improved circulation, blood sugar levels and a better response to insulin that improves blood pressure, cholesterol and triglycerides.

So I hope you’ve found this overview of “The Slow Motion Fitness Revolution: The Slow Motion Exercise That Will Change Your Body In 30 Minutes A Week” helpful By Frederick Hahn, Michael R. Eades, MD, And Mary Dan Eades, MD. I have not gone into the actual exercises and program as well as the dietary guides as they are extensive. There are several books that describe similar programs, but I think this is one of the best. It explains everything in a way that anyone can understand and the exercises can be done at home or in the gym and do not necessarily require specialized equipment. If this sounds interesting to you, check out the book.

Frederick Hahn’s website is at www.seriousstrength.com, where you can find a host of additional resources. You can purchase the Slow Burn Fitness Revolution book or read additional reviews here.

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