The Listenary

When I was young I thought exercise had to be fierce and fast in order to be effective. I ran up mountains and mowed lawns at a speedwalk.

Then I learned a principle that has made an immense difference in my life. Fast reps create aerobic benefits; slow reps with resistance create muscles.

In my youthful zeal I was actually able to deplete muscles with over-exertion and under-nutrition. Since then, I've been priviledged to be able to rebuild muscles.

So here are some benefits I have learned from what I call the "Slow and Hold Principle" in exercise. Aim for slow, smooth, range-of-motion movements against resistance, even if only gravitational or isotonic resistance. Also hold at tension for ten seconds or more in order to activate the benefits.

The "Slow and Hold Principle," used against resistance:

Builds muscle tone and density

Squeezes out fat and toxins

Increases circulation

Shapes bones

Increases bone density

Can have aerobic benefits

Disclaimer: These ideas are presented as experiments only. Neither Wilma Zalabak nor The Atlanta Listenary, Inc. participates in any diagnosis or prescription, or the "practice of medicine" in any way. The reader of these experiments carries full responsibility for the use he or she chooses to make of them and for any health or medical results thereby achieved.