‘The way to go
is very slow with
strength training
Es clients up to speed on the prin
ples of strength training, Matt Hedman has some
timely advice: slow down. To his way of thinking,
Enigead eat onsen es ees tae 2
le ogee eh ee
Lenina aiee em ance
cael aes ae
Instead of letting momentum help carry you
through the repetitions, you're taking 10 seconds to
Bar eer ey
ae eesneenay ecg aad the
cane Ror Hota
ae ee ae a one
‘Think of doing five push-ups
TaEPpikiA | atyournormal speed. Then try
KEEPING | dilnttesame rc pashns
Ar Srechtoee cane
seconds down, You won't das
many. You won't need o.
JACK WILLIAMS | Hedman, who opened The
Perfect Workout last May in La
Jolla is certified as a master
teacher of SuperSlow, a trademarked method of,
‘weight training whose origins date to 1970. That's
when engineering guru Arthur Jones founded Naw
tilus, arevolutionary concept in variable-resistance
‘weight machines.
Inthe mid-1980s, slow, safe repetitions were used
to determine the effects of weight training on wom
cen suffering from osteoporosis in research atthe
University of Florida,
And in 1992, Ken Hutchins wrote “SuperSiow:
‘The Ultimate Exercise Protocol” and founded the
SuperSlow Training Guild to promote the philoso-
phy and train instructors. Hedman, who embraced
the discipline shortly thereafter, is one of more than
200 certified SuperSlow trainers worldwide.
Monday
March 27, 2000
in
The San Diego Union Tribune
No ‘piece of cake’
Disdaining conventional wisdom about the num-
berof ects and repttions required, SopesSlow pr
ponents cuphasoe intensity and trpe, Bt las
man’s clients, who pay anywhere from $38 to $55 for
minutes ofoneomone notwction, usually are
pate rea | with burning fat than building
"Most wind up doing both with litle dietary
‘modification.
Among them: Jim Zoll, 53, superintendent of the
Julian Union High School District. Since last Au-
gust, his weight has dropped from 240 pounds to
Bid Hes added more than ahalfinch to his biceps
and reduced his waist size by more than 3 inches.
And he’s doubled hisleg strength.
“I thought this was going to be a piece of cake
he said “A minute workout? Fa been iting
eight for dO years
‘By the time he was 1O minutes into his fst Su
perSlow workout, Zoll was crying for mercy.
“Tthoaght was gonna dic” he sid
“The challenge isthe slowness and the constant
pee T'm completely exhausted when I'm
Instead of doing three sets of wp to 12 repetitions,
as in his pre-SuperSlow days, Zoll tries to complete
fverepe without resting
‘To help with weight loss, Zoll also bikes and jogs.
‘Three dress sizes
Another SuperSlow client, a -year-old college
professor who asked that her name not be publish:
¢, got hooked on the method when she began tak-
inglases rom Hedman in 1888 a 24 Hour Fie
‘Alter Hedman opened his own studio, she contn-
ued a program that has seen her lose three dress
sizes and quadruple her leg strength.
“Hound myself getting stronger on a weekly ba-
sis," she sai, “For females it's the maximum toning
‘we can get inthe least amount of time.”
‘As fr fat loss, SuperSlow proponents argue that
there's nothing better than hightintensity weight
training combined with a moderate reduction in cak
‘The research is limited here. But everyone
agrees on one thing: The more muscle you have,
the more calories your body will burn
Hedman doesn't record clients body fat, he said,
because he doesn trust percentages made from
skinfold measurements. Instead, he compares be-
fore and after skinfold measurements: How inany
inches you can pinch,
In Zoll'scase, he's Seen a reduetion of 30 percent
since August.
“Now look ike fm 20 again,” he sai.
Hedman’s SuperSiow studio is at 7730 Herschel
Ave. Suite K. He can he reached at (858) 729-001
Jack Willams canbe reached at (619) 253-368; by fx at 619)
233-1896; or by e-mall at: jack liam @uniontni.com.