[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/exercise\/getting-less-high-intensity-slow-motion-weight-training\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/exercise\/getting-less-high-intensity-slow-motion-weight-training\/","headline":"Getting more by doing less with high-intensity, slow-motion weight training","name":"Getting more by doing less with high-intensity, slow-motion weight training","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest Become a Patron! A few months ago, I spoke with Rick Berman, a certified personal trainer and owner of Studio 2020 Fitness. Rick uses a weight training technique that was originally researched for building bone \u2014 a slow-motion, high-intensity training program. While this strength training program might […]","datePublished":"2018-03-14","dateModified":"2019-10-30","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/03\/weight-training.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/03\/weight-training.png","height":512,"width":1024},"url":"https:\/\/betterbones.com\/exercise\/getting-less-high-intensity-slow-motion-weight-training\/","video":{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=o4M-P836Ly0#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=o4M-P836Ly0","name":"Slow motion training builds bone!","description":"Dr. Susan Brown discusses slow motion, high intensity exercise with the owner of Studio 2020 fitness. He developed an exercise program that is great for bone strengthening.\n\u2192 Want to learn everything you need to manage & reverse your osteoporosis\/osteopenia naturally in one inspiring weekend with Dr. Brown? Join our bone health retreat & workshop! Learn more here: https:\/\/shop.betterbones.com\/pages\/love-your-bones-love-your-life-virtual-retreat\n\n\u2192 If you are interested in working with Dr. Brown to develop a personalized natural bone health program, read more about consultations here: https:\/\/www.betterbones.com\/consultations\/help-osteoporosis-osteopenia-fracture-healing-bone-health-concerns\/\n\n\u2192 Would you like your questions answered by Dr. Brown?  Comment below and she may address them in a future video!\n\nCheck out our website! \u2192 http:\/\/ www.betterbones.com\n\nWant to connect with Better Bones on social media?\nLike on Facebook \u2192 http:\/\/www.facebook.com\/betterbonesbetterbody\n\u200bFollow on Twitter \u2192 http:\/\/www.twitter.com\/drsusanbrown\n\u200bFollow our Instagram \u2192 http:\/\/www.instagram.com\/betterbonesbetterbody\n\u200bCheck out our Pinterest \u2192 http:\/\/www.pinterest.com\/betterbonesbetterbody\n\n#osteoporosis #osteopenia #bonemass #bonehealth #weightandbonemass #womenshealth #drsusanbrown #betterbonesbetterbody #preventosteoporosis\nExercise for bone health: patreon.com\/betterbones\n\nTranscription:\nat the center for better bones today I\nhave a really interesting discussion\nshort discussion about exercise\nI'm with Rick Berman who is the\ndeveloper of the founder of the 2020\nfitness studio studio 20 2015 2020\nFitness in Albany New York Rick is one\nof these individuals who practices and\nteaches a unique form of exercise which\nis the slow motion high-intensity\nexercise yes and interestingly enough\nthis form of exercise has been widely\nused and was developed for bone\nstrengthening Cermak tell us a little\nbit about this what is the idea of slow\nmotion high-intensity exercise great\nwell dr. Brown the slow motion\nhigh-intensity exercise is about moving\nlifting weights preferably on machines\nwhere it's safer very slowly to\neliminate momentum eliminating momentum\neliminates possibility for injuries I\nsee okay we want to lift the weights\nheavy enough weights that within about\ntwo minutes on an exercise machine you\nliterally cannot lift that weight any\nlonger so just two minutes on one\nmachine two muscle fatigue muscle\nfatigue total fatigue we call it muscle\nfailure that level of intensity\nstimulates the body to grow muscle very\nquickly like you have to you have to tax\nthe muscles so much that it sort of\nbreaks down to stimulate the building of\nnew muscle yes and then UT of it is is\nyou only do it once a week now this is\nwhat I find really amazing Rick is\nsaying and and there's a great body of\nliterature on this that actually once a\nweek training and how long do you train\nduring that week we typically do about\n15 to 20 minutes in a session we work\nthe entire body typically I work my\nclients on five machines so we work the\nentire upper body we work the abdominal\nmuscles we work the back muscles and we\nwork all the lower body on one machine\nso we're typically again it's about 15\nto 20 minutes of a workout and it's all\nthe body\nneeds to grow muscle increase bone\ndensity increase cardiovascular fitness\nbecause the more intensely you workout\nthe less frequently you need to workout\nI see once you set the stimulus the body\ntakes over and adapts to that level of\nstress builds more muscle builds more\nbone density increases cardiovascular\nfitness to support that level of\nintensity\nI see so they actually find it more\neffective to do these few exercises in\nslow motion but very intensely to\nfatigue then to lift a heavier weight\nfor longer periods of time or wait for\nthe ring so what do you see in your\npractice as far as what gains do people\nhave like in their muscle mass right a\nnumber of my clients are 60 70 years old\nhave some in the 80s and I see people\nwho had come in the door that can barely\nlive sometimes 20 or 30 or 40 pounds so\nyou think about picking up a grocery\npackage 20 pounds you know picking up\nyour luggage if you go to the airport\npeople struggling to do those things\nI've had clients that have started out\nat 20 pounds and with in we're talking\nmaybe eight weeks they're doing forty or\nsixty pounds out of that nature so very\nrapid increase in muscular strength and\nthen of course I've got clients that\nhave been with me since I opened my\ndoors four years ago who have increased\ntheir strength but perhaps a hundred\npercent in that period of time or more\nyou know it's interesting because I've\nbeen teaching you all that an important\npart of the better ones program is\nexercise and we know that professor\nEvans years ago at the University of\nPennsylvania made fifty year olds as for\nas strong as the thirty year olds that\nwere training them and 90 year olds as\nstrong as a 50 year old and we see Rick\nhere with this slow motion\nhigh-intensity exercise which","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/o4M-P836Ly0\/default.jpg","https:\/\/i.ytimg.com\/vi\/o4M-P836Ly0\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/o4M-P836Ly0\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/o4M-P836Ly0\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/o4M-P836Ly0\/maxresdefault.jpg"],"uploadDate":"2017-12-11T19:33:13+00:00","duration":"PT7M48S","embedUrl":"https:\/\/www.youtube.com\/embed\/o4M-P836Ly0","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw#Organization","url":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw","name":"Dr. Susan E. Brown","description":"Dr. Susan E. Brown, PhD, is a medical anthropologist, a New York State Certified Nutritionist, and the author of Better Bones, Better Body -- the first comprehensive look at natural bone health. Dr. Brown specializes in osteoporosis, osteopenia, bone health regeneration, and auto-immune disease. She is also famous for her natural approach to bone health; check out her Better Bones programs and products.","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_m0l08uY9k8RO1FbN8-VsYIOa8fiq9BtocNNM_k3xw7a7s=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=o4M-P836Ly0#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=o4M-P836Ly0#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=o4M-P836Ly0&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=o4M-P836Ly0#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":17356}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=o4M-P836Ly0#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":355}]},"about":["Exercise"],"wordCount":518,"keywords":["weight bearing exercise","exercise","strength training","bone building"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBecome a Patron!A few months ago, I spoke with Rick Berman, a certified personal trainer and owner of Studio 2020 Fitness. Rick uses a weight training technique that was originally researched for building bone \u2014 a slow-motion, high-intensity training program. While this strength training program might not suit everyone, I like it because you can see benefits working out only once or twice a week for 15 to 20 minutes!If that sounds too good to be true, for once, it\u2019s not \u2014 because this workout is not light duty. The whole point, Rick tells me, is that you have to work the muscles to great intensity in order to stimulate the muscle cells to build more muscle (which, as you know if you\u2019ve read my blog, goes hand-in-hand with building bone. That means working the muscles to the point of complete fatigue \u2014 that \u201cjust can\u2019t do even one more rep\u201d point. This is accomplished by slowing the workout down considerably so that you aren\u2019t using momentum to provide energy for the next rep; it forces your muscles to provide all the force needed to raise the weight. Getting to complete fatigue doesn\u2019t actually take long, when you\u2019re doing that much more work with slow movements (and that\u2019s why the workouts are fairly short).This program takes advantage of the body\u2019s ability to adapt to the stresses we place on it \u2014 the more work we do, the more the muscles and cardiovascular system adjust to meet those strains. And it doesn\u2019t matter how young or old you are: Rick says that \u201ca number of my clients are 60, 70 years old \u2014 I have some in their 80s \u2014 and I see people that come in the door that can barely lift, sometimes, 20, or 30, or 40 pounds. I\u2019ve had clients that have started at 20 pounds, and within … maybe 8 weeks, they\u2019re doing 40 or 60 pounds.\u00a0 We see very rapid increases in muscular strength.\u201dIt should be no surprise that this method is good for developing bone as well as muscle. As Rick pointed out, the original exercise protocol was developed for an osteoporosis study some 33 years ago at the University of Florida Hospital. The slow speed was initially used because of fears that the research subjects \u2014 women 60 and older with osteoporosis \u2014 might injure themselves, but the serendipitous finding was that this slower training safely created more muscle mass, even with less-frequent workouts!For more, watch my full discussion with Rick Berman. You will learn a lot!Important PS: Always check with your doctor before starting any new form of exercise. There is no \u201cone size fits\u201d all strength training program and this intense slow-motion workout is not for everyone. If you\u2019re new to weight training, I encourage you to work with a professional trainer who can teach you correct technique to avoid injuries and help you get the most out of your workouts. Best would be to find a trainer like Rick who specializes on slow-motion, high intensity training if you chose to give this system a try. "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Exercise","item":"https:\/\/betterbones.com\/exercise\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Getting more by doing less with high-intensity, slow-motion weight training","item":"https:\/\/betterbones.com\/exercise\/getting-less-high-intensity-slow-motion-weight-training\/#breadcrumbitem"}]}]