I will admit to being totally LAZY when it comes to exercise programs. I HATE them and have never been able to sustain any program (other than walking) for longer than a few weeks.
20 minutes. ONE time a week?
OK. I was curious because I thing that in spite of my couch potato disposition I might be able to do this! For sheer efficiency, the slow weight training outlined in this book is more than amazing.
However, it is deceptively simple, which may lead readers to abandon the program before it produces results. AND if done correctly it is HARD. You simply have to gut it out for 20 minutes … SUFFER because it is worth it.
I was pleasantly surprised how effective the program is in gaining strength and power. My muscles were screaming when I first did this program. The reason for only once (or twice) a week is that your muscles NEED two to three days to recuperate. Believe me, the first few times will be brutal and you will be exhausted. Then it gets better.
While I love the concept of only exercising one or two times a week, there are benefits to doing other “light” exercising on a daily basis. Programs such as walking, slow bicycling or even working in your garden are extremely helpful to keep you moving and off the couch. They are mood enhancers, depression busters and stress relievers that we all need in today’s too busy and stress filled world.
Power of 10: The Once-A-Week Slow Motion Fitness Revolution (Harperresource Book)
Fitness expert Adam Zickerman presents a revolutionary exercise program – slow strength training – that will forever change the way people work out.
The Power of 10 seems to contradict nearly everything we’re accustomed to hearing about exercise. Forget hours on the treadmill, and forget daily visits to the gym. This new program offers 20 minute workout sessions, once or twice per week, with an alluring emphasis on rest and recovery on your days off.
The principle behind The Power of 10 is simple: by lifting weights in slow motion, making each rep last 20 seconds (10 seconds lifting and 10 seconds lowering) instead of the typical 7 seconds, you can maximize muscle transformation. The short workouts are so effective that your body will need days to recover and repair properly. Studies have shown that such routines can increase lean body mass, help burn calories more efficiently, and prevent cardio–vascular disease more effectively than aerobic exercise alone.