Last Updated on August 11, 2020
Build Muscle and Burn Calories: Slow weight lifting is an excellent process of burning calories and building muscles. It is an effective weight training technique. It is as effective as sprinting. In this method, the weights need to be lifted and lowered steadily, increasing the time range than usual weight training. It adds occasional variety in regular workout sessions.
Table of Contents
Build Muscle and Burn Calories
What is Slow Weight Lift?
Slow weight lift or super slow weight lifting training is a technique of elevating weight slowly. In regular strength training, the chief motive is to lift the weight and lower it immediately using a speed of one second. However, in a super slow technique, the focus is on the pace. It uses a maximum of ten seconds up and ten seconds down instead of one second.
What does it do?
Weight training is mainly done to fatigue the muscles. There comes a time where the lifter gives up due to fatigue muscles. Super Slow weight training increases the challenge in weight lifting (dumbells) and sufficiently stresses the muscles. It keeps the muscles under continuous tension, which results in muscle fatigue.
The fatigued muscles are good for muscle growth. The constant weight lifting and its difficulty levels help to burn more calories. It ensures proper blood circulation as well. Super Slow weight training is known for improving insulin sensitivity and increasing hormone production. It also works in building new tissue, which is beneficial for anti-aging.
How is it different from regular training?
Going by the term Super Slow, it indicates the vast difference. Slow weight training is pretty hard than regular weight training. One cannot lift the same weight as regular weight training in this method. The weight has to be much lighter.
It brings newness to our overall same workout sessions. So, it brings the variety. It improves cardiovascular health. It is known for 50 percent muscle growth in just two months and burn more calories and compared to regular weight training as it is very hard on the body.
How to do slow-lift weight training?
The process is simple. We have already mentioned that the process depends on the speed. Ten seconds is a good speed and time range. Lift less weight than regular. Lift the weight very slowly, holding the momentum as much as possible. Lift the weight taking ten seconds, and lower it in the same amount of time.
Do not rest in between for long. Make sure to keep your muscles activated all along. Start another set of lifting and lowering motion. Please do it for at least 12 to 15 times. Take at least a day break before doing another slow-lift weight training session.
Benefits of slow weight lifting
After the detailed discussion of slow-lift weight training, let us now have a look at the benefits we get from this practical resistance training.
1. Bigger Muscles
As we all know, fatigued muscles result in bigger muscles. Slow weight training brings the weight lifter to the point of incapability of lifting the weight anymore. It is an indication of damaged tissues.
It is a signal to the body that it needs to repair the muscles to build new muscles. Muscle fatigue is a must for muscle growth, and slow weight technique fatigues the muscles to the maximum. It takes comparatively lesser time to develop stronger muscles.
2. Burn Calories
Slow lifting has a massive impact on the skeletal muscles. Skeletal muscles are those muscles that are attached or connected to the skeleton. They move the limbs and different parts of the body.
Skeletal muscles fatigue more rapidly and use more energy than the cardiac muscles and smooth muscles. Due to this, slow lifting produces more heat and ensures proper blood circulation. It results in burning more calories.
3. Easy and causes less injury
As slow weight lift doesn’t require lifting and lowering too much weight in a quick movement, it is safe and can be done easily by anyone. The slow lifting technique requires much more concentration as the form needs to be maintained.
The quick lifting mostly causes jerky movements of the whole body, which is not the case in slow lifting. Slow-lifting allows following the proper technique rather than speed. By slowly lifting the weight, one learns to reduce the momentum as well.
Burning calories and growing muscles are the two main goals of physical exercises. Slow-weight lifting training effectively works to reach both goals. It not only improves the form, weight lifting technique and reduces the momentum, but also increases overall strength and stamina.
So, in between your regular weight training, attempt slow-weight lifting technique as well. It will bring a change and increase the excitement of working out. Hold yourself, if you think you are going to do it every day. Go easy on your body by giving it sufficient rest, and only after that go slow in weight lifting.
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