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How you can delay your training for faster results


Slow training sessions are just as important as fast ones.

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If you think about getting in better shape, you can imagine more exhausting training sessions, cardio hours, bootcamps and more. But what if the key to getting stronger, moving better and improving your fitness routine was to slow down?

Just as recovery is important, functional movement is also required where you often have to slow down, skip the adrenaline high that you get from cardio and concentrate on the form. If you are a person who likes cardio training, it might be a good idea to consider slowing down more often, because sometimes doing cardio intensively can be untenable, and slowing down can help you focus on shape and prevent injuries.

Just ask Sam Ostwald, a dancer who became a fitness trainer at DanceBody in New York City. Ostwald is a self-proclaimed cardio junkie, but says that the benefits you get from slower, functional workouts can make you even better in your other workouts, especially if cardio is your thing.

Keep reading for more advice from Ostwald about why you should try slower workouts and how you can integrate them into your fitness routine. ]] gettyimages-735893671


When you make an exercise slower, it is easier if a trainer helps correct your form.

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Slower training sessions can help you improve your shape

Even if you see yourself as a training expert, everyone has to go back to basics. Moving very quickly through exercises can mean that you are not fully aware of your shape or are unable to perform the movement correctly. It may happen if you are new to training or even if you have done it before, but the fast pace has caused you to lose the right shape.

"When you first see a workout moving, you may only catch what you should do, say the fourth rep, and now you only do four reps of each move, which doesn't give you the time to burn that to build up that you feel in the muscle when you get that right shape and resistance, "Ostwald said.

In addition to slowing down to focus on form, you can also have a better chance of really focusing on the instructor to see what you should do. This is especially important if you are new to a class or training that you have never seen before. ] “/>

Slow workouts, such as yoga, can reduce the risk of injury and help you recover from more intensive workouts.

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"It gives you the chance to see the instructor doing every move and noticing things that you would not notice if you moved quickly through them. Is my palm up or down, for example? Is my foot bent or pointed? Is my leg pale? All those things you might not have the time to catch in a fast class, "Ostwald said.

Low impact workouts can facilitate recovery and prevent injury

Less intensive workouts are a great option if you are injured, have to make adjustments if you are pregnant or postnatal or painful and need some active recovery.

Recovery is just as important as your training itself and overtraining is an acceleration of injury. "A slower class can also be convalescent, so you can do one on a day of rest, especially if you normally do more lessons with high intensity and high impact," Ostwald said.

Slow workouts can help you maintain your fitness goals

Sometimes it is too challenging to follow a workout routine that consists of all intense or high-impact classes, so with a low-impact workout option, like Pilates or yoga, can be a smart addition to your routine.

By the way, if your training routine is so intense, you can only do it for a few weeks or months, what's the point? The goal should be to find a routine that lasts a long time so that you consistently get all the great benefits of exercise. ] “/>

Building muscle strength with slower weightlifting exercises can help you with your more intensive workouts.

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Slowing can help you be better with other, more intensive workouts

If you like cardio and find it difficult to do other types of workouts, such as strength training or stretching, find more time to slow down and a different kind of workout can even help you get better in every cardio workout that you love.

"Every muscle you need to help you with cardio, whether it is to jump higher or move faster, or to travel from left to right – the intensity you can perform at [those exercises] comes from building the right muscles in a slower, strength-based class, "Ostwald said. "So if you are a cardio junkie, I would encourage you to slow down your body, build muscle and then bring it back to cardio to help you at least once or twice a week."

The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care professional for any questions you may have about a medical condition or health goals.

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