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Power of 10: The Once-A-Week Slow Motion Fitness Revolution (Harperresource Book)

I like to stay right in that midrange and if unless you have specialized equipment, you should stay in that midrange and avoid the extremes. Only with retrofitted equipment where the machine makes it actually lighter where we're right in our most vulnerable and weakest positions.

So, the weight is not being taken over by the connective tissue because the muscle can't handle it all right in that position. So, that's why we retrofit our machines and we do get a little bit more range of motion using machines like that. But again, I'm -- I don't really care about maximum range of motion. It doesn't matter. You can strengthen a muscle group or single muscle by just working it really deeply in a static position.

In its strongest position. In the middle position. I think, you know, Adam I think one of the best examples of that is the leg extension because of all the controversy and all studies and all of the, you know, it's -- over the last -- as long as I've been a trainer there's been a lot of news articles and studies that said the leg extension is absolutely the worst machine and one of the most dangerous machines in the gym and the thing is -- well, the question is, how are you doing the study? How are they doing the exercise? How is the leg extension set up?


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And, you know, for example, our -- you know, Adam can describe probably the best exactly the alignment of the seat and how it drops off at the top and you know to -- I mean where if he doesn't do that, if you are going through a fuller range of motion, you are putting your knee in a lot of jeopardy at a regular gym versus at -- our leg extension makes that accommodation if you're going to a fuller range of motion but as Adam just sort of stated, it's and often in many cases, it's not necessary to do so. A leg extension is a rotary movement. The rotary movements are more challenging for free weights and the leg extension does have risks associated with it if you don't -- so our leg extension machine has a lot of retrofits done to it to make it a safe machine and exercise.

Without getting into all the details, if somebody was to say to me, I want to do this exercise on my own and I belong to a gym, what should I do? I would not have them do the leg extension machine because I don't know what kind of machine they have and it's harder to use that correctly. I would stick him on -- I would keep them on the basic leg presses.

That's what you can do on your own or a wall squat is even safer in these compound movements versus the rotary movements. So, right there would be how somebody can do this on their own just knowing what machines to avoid, what exercises to avoid and what is more effective given that you have crude equipment or free weights available to you. Adam, you have state of the art equipment at all of the InForm Fitness locations across the country.

Can you briefly just kind of run through this type of equipment that you have? What makes it so special for InForm Fitness and this type of workout? The key to this type of workout -- the impotence to this workout in general, lifting weights slowly was to make it safer and the special equipment is just one more step in that direction of making it safer. Because when you go through a range of motion through a particular exercise, let's take the bicep curl for example, when you start the bicep curl when your arm is straight versus when it's bent at a 90 degree angle that change and range of motion, your muscle is not the same strength.

So, if you could handle pounds in the strongest position, that means you can only handle about 80 pounds in the week position. And what does this macho, tough guy do when he wants to do bicep curls? He takes the most weight he can handle which is pounds in the strongest position. So, he takes pound dumbbell and he starts in the week position that can only handle Well, I can tell you this, whatever is making it up, it's not good. And there's no good that comes from that.

And if you do that regularly for all these kind of exercises for all the joints, all the time, there's an insidious negative effect to all that because you might not have tendonitis on day one doing that but if you keep doing it where you're straining the joints and in order to lift a weight in a certain position, over time it's going to bite you. So, our equipment just makes it lighter in the weaker points and makes it heavier in the strong point so it matches that strength curve.

And therefore, you're not straining the joints and connective tissue is not doing the work of what the major muscles should be doing. Tim: So, as we wrap up this episode on machine versus free weights versus body weight exercises, Adam, you did say that you don't need to be at an InForm Fitness location in order to perform a high-intensity slow motion strength training system.

There are safe ways to go about this with free weights and body weights but you do need some type of a trainer and some education before you take this type of a workout outside of an InForm Fitness gym.

20 Minute Walk at Home Exercise - Fitness Videos

Adam: Yes, you do. And it doesn't take a lot. Knowing some of the pitfalls of free weights and certain exercises, knowing to stay away from some of the dangerous things, it wouldn't take too long to know more than most trainers out there actually. Inside the book you'll find several workouts that support this slow motion high-intensity strength training system whether you use free weights, your own body weight or are fortunate enough to live near an InForm Fitness location. By following the three pillars Adam discusses in his book along with just a small investment of 20 to 30 minutes a week, it won't be long until you start seeing some measurable results and achievements from your newfound strength.

I did it myself. And then I'll take it to the, you know, older, to the senior crowd I heard one of our friends Greg Burns who had some very senior -- they were probably in their late 70s. They loved going on cruises and the wife had been very upset because they couldn't go on cruises anymore because she had to -- she couldn't, like, walk around that well. They started working out, doing this workout and within the next year -- like they did it for about a year and they went on a cruise and she was so happy.

She felt like she had their life back again because she didn't have to have a wheelchair. She could walk around on her own. It's that kind of a level. It goes from snowboarding, gardening, whatever to simply being able to walk and balance yourself. Yeah, I've heard -- I've recently also same thing, senior used to have to go up the stairs, like, you know, up one step and meet the other foot with the other foot and then up the next step and so like -- and then would go on from that to one step to the next step to the next step to the next step.

So, it's like little stuff like that and And what is this older person going to do if they didn't have us? Like what other kind of strength training that involves the necessary intensity. What are they going to do if it's not this? What is an older person that has problems walking up a flight of stairs, for example, as simple as that one flight of stairs they have major pain and problems with it, what are they going to do if they are that far gone already that they can't even walk up a flight -- what else are they -- what is their option?

A walking program? I don't think so. What is it? They may find other exercise alternatives but probably one that's not going to -- they might not hurt them along the way, you know, I mean, it's very difficult to do that and that's why we They have to strength train. They got to strengthen the muscle. They got to do it without any force because they're so week already the last -- they can't afford any additional force that's not necessary.

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They can't afford it. They'll break. So, let me ask you this then. So, how old is too old to call InForm Fitness and say, I'd like to sign up for a high intensity slow motion strength training program. How old is too old? Honestly, I don't think we can answer that question. We have a year-old woman who's on our website.

We have a nice video of her and we've had another year-old who would still be here but she moved to Baltimore, remember, Adam? So, it's like -- we have several in their 80s, several in their 70s, lots in their 70s. More than several. Lots and lots. It's -- so -- We forget they're in their 70s, Mike. I mean -- It's unbelievable. That's true. Like I basically say, yeah we have a lot of people in their 60s but it turns out that a lot of the people that I think are in 60s are actually in their 70s.

Tim: So, we found the fountain of youth at InForm Fitness and is not a magic pill.

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07 Machines Vs. Free Weights Vs. Body Weight The InForm Fitness podcast

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The InForm Fitness Podcast - 20 Minutes with Adam Zickerman and Friends

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