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Superslow strength training: Does it work?By Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/superslow-strength-training/AN01865
- With Mayo Clinic physical medicine and rehabilitation specialist
Edward R. Laskowski, M.D.read biographyclose window
Edward R. Laskowski, M.D.Edward R. Laskowski, M.D.
Dr. Edward Laskowski is certified by the American Board of Physical Medicine and Rehabilitation, including subspecialty certification in sports medicine, and is a fellow of the American College of Sports Medicine. He is co-director of the Mayo Clinic Sports Medicine Center and a professor at College of Medicine, Mayo Clinic.
He has been on the staff of Mayo Clinic since 1990 and specializes in sports medicine, fitness, strength training and stability training. He works with a multidisciplinary team of physical medicine, rehabilitation and orthopedic specialists, physical therapists, and sports psychologists.
Dr. Laskowski is an elite-level skier and an avid hiker, cyclist and climber. He approaches sports medicine from the perspective of a physician and an athlete.
In 2006, President George W. Bush appointed Dr. Laskowski to the President's Council on Physical Fitness and Sports, and he has received a Distinguished Service Award from the Department of Health and Human Services for his contribution to the Council.
Dr. Laskowski was a member of the medical staff of the Olympic Polyclinic at the 2002 Winter Olympics in Salt Lake City and has provided medical coverage for the Chicago Marathon. He serves as a consulting physician to the National Hockey League Players' Association and is a featured lecturer at the American College of Sports Medicine's Team Physician Course.
Dr. Laskowski, a Cary, Ill., native, has contributed to Mayo Clinic's CD-ROM on sports, health and fitness, a website guide to self-care, and hundreds of Mayo Clinic articles and booklets in print and online. He is a contributing editor to the "Mayo Clinic Fitness for EveryBody" book, and he has presented lectures throughout the world on health, fitness and sports medicine topics. His teaching expertise has been recognized by his election to the Teacher of the Year Hall of Fame at Mayo Clinic.
"There are many myths and misconceptions about exercise and fitness in general, and also many traditions that don't stand up to scientific scrutiny," he says. "My goal is to provide the most up-to-date and accurate information on sports medicine and fitness topics in a way that you can practically incorporate into your life."
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Superslow strength training: Does it work?
Is superslow strength training more effective than regular strength training?
from Edward R. Laskowski, M.D.
Research hasn't shown superslow strength training to be superior to other forms of strength training. Still, superslow strength training is a reasonable tool if you want to vary your strength training routine.
Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual — about 10 seconds to lift the weight and another 10 seconds to lower the weight. The goal of superslow strength training is to limit momentum. This forces your muscles to work harder to lift the weight.
Superslow strength training may help prevent boredom in your strength training routine while you challenge your muscles in a new and different way. If you try superslow strength training, start with a familiar strength training exercise and a weight that tires your muscles by 12 to 15 repetitions — which might be less weight than you usually use. As with any type of strength training, remember the importance of good form and proper technique.Next question
Weightlifting: Best before or after an aerobic workout?
- Neils CM, et al. Influence of contraction velocity in untrained individuals over the initial early phase of resistance training. Journal of Strength and Conditioning Research. 2005;19:883.
- Pereira MIR, et al. Movement velocity in resistance training. Sports Medicine. 2003;33:427.
- Greer BK. The effectiveness of low velocity (superslow) resistance training. Strength and Conditioning Journal. 2005;27:32.
- Findley BW, et al. Is superslow an effective method of strength training? Strength and Conditioning Journal. 2004;26:24.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. May 4, 2010.