THE BENEFITS OF EXERCISE AND TEMPO AS A VARIABLE
By Dan Rockvoan, BMT, CPT-CI, CPT-NASM, CES-NASM, Northshore LIVING WELL Magazine
What is exercise tempo? It is the speed which muscle moves against and with gravity producing and reducing force. The first movement for tempo application is referred to as concentric motion (against gravity). Stabilizing a weight, holding with no motion, is referred to as stabilization. And finally, force reduction (moving weight with gravity) is referred to as eccentric motion.
Chest Press Example: (Concentric Force Production) Lay back on a bench, inhale first and push weight one second up while exhaling. Using a bar or dumbbells, raise your arms allowing a mild to moderate elbow/shoulder joint extension. Next (stabilization) hold the bar or dumbbells up stabilizing the muscle and joint for two seconds. Next, (eccentric) reduce the weight moving downward four seconds inhaling back to start and repeat 10-12 repetitions. Benefit doing stabilization tempo is for a stronger connection between the muscle and joint. Stabilization phase tempo creates more tension and therefore will fatigue muscle. Fatigue is the goal followed by recovery for developing both tone and strength. Doing a (4-2-1) tempo rather than a (1-1-1) tempo will make the weight feel heavier. Remember, it is not about the weight; it is about the feel. To achieve this (4-2-1) tempo, do a standing bicep curl. Use either a barbell or dumbbells for 10-12 repetitions. Do a (1-1-1) tempo curling the weight up and down with no pause. Rest 30 seconds. Now apply the (4-2-1) tempo one-second curl up, two-second hold at top, and four-second force reduction downward 10-12 reps. You may have to lighten the weight. Resisting the weight slowly, down motion, (according to Sports Medicine research) is the most effective motion in stabilization phase. It is also called a “negative.”
Now combine (1-1-1) tempo with (4-2-1) tempo. This is combining strength tempo with stabilization. Rest 30 seconds. Next, try (4-2-1) with (1-1-1) tempo – no rest between. This is stabilization with strength tempo. Now, rest 30 seconds. Repeat this sequence with any exercise for more blood flow (pump) and more effective muscle stabilization and joint strength. Note: “It’s not about the weight,” “it’s about the feel.” Along with stabilization phase, there are four more phases for building a lean, strong, and more powerful physique. These five training phases inclusive are in the OPT model with the National Academy of Sports Medicine. OPT is the acronym for optimal training performance. Each level is a performance specific adaptation. Upon achievement of level 1, level 2-5 are implemented when applicable to each individual’s goals and abilities.
Five phases are: Phase 1 – Stabilization Endurance Training Tempo slow (4-2-1). Phase II – Strength Endurance Training Tempo (2-0-2) with stabilization (3-2-1). Phase 3 –Hypertrophy Training Tempo moderate/slow (2-0-2). Phase 4 – Maximal Strength tempo
(XXX) Fast as possible (Reps 1-5). Phase 5 – Power Training includes strength (XXX) fast as possible and power (explosive).
The purpose of this article is to point out there is much more to exercise than just pushing and pulling weights. Using various tempos and phase training will get you in the best shape of your life. Having a plan and a specific goal in mind will produce results. Note: Tempo is just one of a multitude of variables in exercise. Rest, repetitions, frequency and duration, intensity, sets, have not been discussed. Inclusion of all variables and implementing each would assure personal goal achievement.
Dan Rockvoan is a board certified personal trainer with the world renowned Cooper Clinic, and a board certified personal trainer and corrective exercise specialist with the National Academy of Sports Medicine. For more information, contact Dan Rockvoan, BMT, CPT-CI, CPT-NASM, CES-NASM, at 504-236-1117.
