What is Super Slow High Intensity Strength Training?

Super Slow High Intensity Strength Training is a revolutionary method of strength training where all we ask of you is your commitment to two, 20-minute workouts per week! With a super slow cadence speed of 10 seconds in the lifting phase and 10 seconds in the lowering phase, each client will be in and out of our 11 state-of-the-art Nautilus machines within 1-2 minutes. As the traditional method of weightlifting calls for muscle fatigue, Super Slow High Intensity Strength Training goes a step further to MUSCLE SUCCESS! Muscle success, in essence, is taking all your primary (large) and secondary (small) muscles and bringing them to the point where you can no longer move the weight. We call this an “impossible repetition.” Muscle success or muscle failure is where the RESULTS BEGIN! While several methods of exercise use momentum and high speed, Super Slow High Intensity Strength Training uses zero momentum and slow speed, ultimately making it extremely safe, yet highly effective.

What is the History of the 20 Minute Workout?

• Founded at the University of Florida- Medical School, Gainesville, FL

• Studied for over 10 years (osteopenia/osteoporosis research) with 8,000 one-on-one clinically trialed workouts

What Makes Time Saver Fitness Unique?

• Workouts are only 20 Minutes, Twice a Week!
• You’ll ALWAYS have your own Certified Personal Trainer
• Each workout/machine setting will be tailored SPECIFICALLY to your body
• You’ll NEVER be left alone to do your workout
• You’ll NEVER have to set your own machines
• You’ll NEVER wait for machines
• You’ll ALWAYS be in your own private workout room (with your own trainer)

Safety is Our Top Priority

• We’ll ALWAYS set ALL your machines based on injury/height/body mechanics
• Super Slow Lifting and Lowering
• We’ll ALWAYS provide pillows, seatbelts, and fans for comfort/safety
• Small Tubular Pillows - Neck Support
• Large Pillows - MORE comfort and support for lower and mid back
• Back Huggers - Lower Lumbar Back Support

Our Clinically Controlled Environment

• NEVER the “Gym Feel”
• 4 Private Workout Rooms with state-of-the-art, Commercial Machines
• You’ll NEVER be in a group setting
• You’ll NEVER be with another client in the same room, at the same time
• No Music, No Mirrors EVER!

Just How Clean Are We?

IMPECCABLY CLEAN! This is something we’ve always prided ourselves on. Since opening in 2014, cleanliness and attention to detail have always been the only way we operate. With COVID-19 now part of life, we will continue keeping our facilities immaculately spotless. Some of this includes disinfecting all machines throughout the day and never being in the same room with another client at any given time. This gives us the ability to regulate the level of cleanliness in each facility for every client throughout your 20 Minute Workout.

I Have Never Done an Exercise Program Before. How Do I Set the Machines and Know What Each Machine Does?

NO PROBLEM! Every 20-minute workout here at Time Saver Fitness is a one-on-one session with just you and your Certified Personal Trainer. You will never be asked to set your own machines, record your progress, or make another appointment on your own. Your Certified Personal Trainer will be by your side, coaching you through the entire workout (even should the phone ring or next appointment arrive early), answering any questions you might have along the way. Furthermore, should you have nutritional questions or need advice, your Certified Personal Trainer will be happy to help.

Is Super Slow High Intensity Strength Training Safe for Me?

YES! Super Slow High Intensity Strength Training is one of the safest workouts out there today! With 10-second cadence speed in the lifting (positive) phase and 10-second cadence speed in the lowering (negative) phase, you will virtually be moving at a snail’s pace. Furthermore, while many exercise methods use momentum, resulting in injury, your Certified Personal Trainer will make sure momentum is non-existent. Finally, locking out is a part of many other exercise methods, which puts tremendous stress on the bones, ligaments, and joints; often resulting in injury. Here at Time Saver Fitness, locking out is something your Certified Personal Trainer will never allow. When you combine a super slow speed, zero momentum, and no possibility of locking out, this becomes safe for everyone, at any age and with any current or prior injury.

Is it Too Late to Start Super Slow High Intensity Strength Training?

NEVER! Congratulations for taking your first step toward a healthier you! No matter your age, athletic level, injury type, or if you have never touched a weight before; it’s never too late. Clients from 25-91 years of age, have fallen in love with Super Slow High Intensity Strength Training, and all the results it has delivered.

Twice Per Week, With Just a 20-Minute Workout Seems Too Good to Be True?

IT IS TOO GOOD TO BE TRUE! While most people think, and other exercise methods preach, “More is better”, here at Time Saver Fitness, we say, “Less is better”. Let’s explain: Take the average person, properly fit them into a machine (taking into account ANY injuries they may have). Then, have a Certified Personal Trainer coach them through 7-8 machines, achieving the point of an “impossible repetition” on each. That’s only 1-2 minutes per machine! And that’s all you need to get those great results. Furthermore, we ask that you give your body 72-96 hours of COMPLETE rest time or recovery! Because of the demanding workout, your muscles need time to rest in order to recover. Therefore, we recommend doing no other workout besides 20 minutes, twice a week! Sound too good to be true? Just ask any one of our clients!

Will I Be Judged by Others During My Workout?

NO WAY! Here at Time Saver Fitness, we have four separate/private workout rooms, with 11 state-of-the-art Nautilus machines. Each time you perform your 20-minute workout, you will be in a one-on-one environment, with just you and your Certified Personal Trainer. In fact, many clients consider themselves family, becoming inspired by fellow clients training around them, providing encouragement and inspiration to each other.

Do I Need to Change Before or After My Workout?

NOT AT ALL Most clients come in the clothes they will be wearing throughout the course of their day. While the workout is challenging, highly effective, and an opportunity to get amazing results, you will perspire very little. We keep all our locations at a climate that is comfortable to you with the option for personal fans on each and every machine if you wish. Should you decide to change, we have a private changing area with cubbies to ease your mind.

Are the Personal Trainers Here at Time Saver Fitness Certified?

YES! We take certification very seriously. Once a candidate is hired and becomes part of our team, certification begins. Certification on average takes a trainee roughly two months to complete. The training contains: three written exams (two 50 question multiple choice exams and a 25 -question long answer exam), 4 practical exams along with reading and comprehension of a 300-page, college-style textbook on Super Slow High Intensity Strength Training. Lastly, an extensive understanding of the muscular system within the human body is required and tested upon through these written and practical tests. Once all the material is successfully completed, the trainee is officially certified and can begin changing clients’ lives forever!

How Long Does It Take to Begin Seeing Results?

GREAT QUESTION! It takes some clients as little as four weeks to begin seeing and feeling results, but an average of six weeks to see and feel their body changing. Whether you’re looking for toning, firming, or weight loss, the time period before you notice results may vary per client, based on nutritional consumption and genetics.

What Other Workout Should I Do Besides, 20 Minutes, Twice Per Week?

NONE! All we ask for is that you show up for your 20-minute workout, twice per week and give it your all.

Do I Get a Cardiovascular Workout from Strength Training?

ABSOLUTELY! During your 20-minute workout, your cardiovascular system will be working to keep up with the demand on your body. Your breathing becomes more laborious as well, requiring the cardiovascular system to work at full efficiency. “During exercise, the muscles of the body require more energy and more oxygen than they do at rest. To supply the muscles with oxygen-rich blood, the cardiovascular system has to make adjustments in how it meets your muscles' demands. To deliver the necessary oxygen and nutrients, your heart must adjust its pace to send blood through your body at a more rapid rate” (Dixon). Furthermore, “Oxygen is vital to all muscles of the body. The respiratory system is responsible for bringing oxygen into the body to be absorbed into the bloodstream. The cardiovascular system then delivers the oxygen to your muscles. During exercise, the demand for oxygen increases because your muscles are working harder. In order to meet this increased demand, the heart has to pump faster in order to get oxygen out to them” (Dixon). With this being said, just two, 20-minute workouts will certainly give you all the cardiovascular fitness you’re looking for!

Publicity of the 20 Minute Workout?

The 20 Minute Workout has been reviewed by:

Has Super Slow High Intensity Strength Training Been Studied and Backed by Research?

ABSOLUTELY! Ken Hutchins developed the concept of Super Slow High Intensity Strength Training in the 1980s. Since its development, Super Slow High Intensity Strength Training has been studied for numerous years through several research projects. In 1982, Ken Hutchins performed a research study on Super Slow while attending the University Of Florida Medical School, Gainesville, FL. This research resulted in a highly recognized “Super Slow Protocol” college-style textbook that helped fine-tune the development, concept, and explanation of super slow effectiveness with over 8,000 one-on-one workouts (Hutchins). Let’s look into some additional studies and research:

Research and Study from Wayne Wescott Ph.D.

As a fitness research director at the South Shore YMCA in Massachusetts, Wayne Wescott (Ph.D.) found the following results at his local health facility:

“Women who do not strength train lose about 5 pounds of muscle every decade of adult life. That leads to a lower metabolism and a gradual increase in fat weight, as well as a less fit, firm, and attractive appearance. So, in most cases, the added muscle simply replaces the muscle previously lost through lack of use. And women who start strength training typically lose twice as much fat as they gain muscle (Wescott).” In one of Wescott’s studies, more than 700 women performed about 25 minutes of strength training (13 Nautilus exercises) 2 or 3 times a week for two months. On average, they added almost 2 pounds of muscle and lost about 4 pounds of fat. They also increased their muscle strength by over 40 percent, which greatly enhanced their physical abilities and performance levels. WOW!

Additional Research and Study from Wayne Wescott Ph.D.

As a fitness research director at the South Shore YMCA in Massachusetts, Wayne Wescott (Ph.D.) found the following results at his local health facility:

“Over the past few years, many women who enjoyed the benefits of our standard strength training program elected to participate in our high-intensity workouts. Our 6-week high-intensity strength-training program involves 30 minutes of nearly continuous strength exercise, working all of the major muscle groups to fatigue. Each of the two weekly workouts is performed under the expert direction of a personal trainer who ensures safe and productive exercise sessions” (Wescott). The subjects involved were leaner, stronger, and more fit while reported feeling great and functioning like teenage athletes. In addition, the subjects on average, showed a 6 lb improvement in body composition (Wescott). “Although these women were already well-conditioned when they started high-intensity strength training, they definitely enhanced their physical appearance over the 12 exercise sessions. On average, they added 3.3 pounds of muscle and lost 2.7 pounds of fat, for a 6-pound improvement in body composition” (Wescott).

Additionally, “Strength training is a safe and effective exercise for women. It does not produce bulky bodies, but it does develop strong and shapely muscles that are fit and functional. Super Slow High Intensity Strength Training programs are time-efficient, requiring only two half-hour exercise sessions a week for excellent results. Regardless of age or present level of fitness, every woman should begin a strength training program for life.” In conclusion, Wescott’s study confirmed not only these women’s results of looking, feeling, and functioning better, but also that regular strength exercise may also reduce your risk of osteoporosis, diabetes, heart disease, low back pain, certain types of cancer, and depression. (Wescott) WOW!

References

• Baye's, D. (2008, June 13). A Review of Research on SuperSlow® High Intensity Strength Training. Retrieved from "http://baye.com/a-review-of-research-on-superslow®-high-intensity-strength-training/">http://baye.com/a-review-of-research-on-superslow®-high-intensity-strength-training/
• Dixon, A. Cardiovascular System Response to Exercise. Retrieved from "http://getfit.jillianmichaels.com/cardiovascular-system-response-exercise-1337.html">http://getfit.jillianmichaels.com/cardiovascular-system-response-exercise-1337.html
• Hutchins, K. (1992). Super Slow, The ULTIMATE Exercise Protocol (2nd ed., p. 205). Casselberry, FL: Media Support by Ken Hutchins.
• Westcott, W. Strength Training For Women. Retrieved from "http://www.healthy.net/Health/Essay/Strength_Training_for_Women/258">http://www.healthy.net/Health/Essay/Strength_Training_for_Women/258