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[Definitie:] "An ergogenic aid is any substance or phenomenon that enhances performance."
(Wilmore and Costill) 
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2 3 - 0 1 - 2 0 0 2 Met superslow trainen ga je sneller vooruit
Vijftig procent meer vooruitgang. Zonder anabolen. Kan, zeggen bewegingswetenschappers uit Massachusetts. Zij bereikten die resultaten door mensen superslow te laten trainen - door ze de bewegingen aan de machines of gewichten vertraagd te laten uitvoeren.
De onderzoekers werkten met bijna 150 mannen en vrouwen die nog nooit eerder hadden getraind. Ze waren gemiddeld 54 jaar oud. Ze trainden twee tot drie maal per week, en deden dan 13 verschillende oefeningen op Nautilus fitnessmachines.
De ene groep trainde met normale sets van 8 tot 12 herhalingen. Elke rep duurde ongeveer 7 seconden: twee seconden op, 1 seconde vasthouden, en dan vier seconden terug.
De andere groep trainde superslow en maakt sets van 4 tot 6 herhalingen. Elke superlangzame rep duurde 14 seconden: 10 seconden op, geen rust, maar meteen gedurende 4 seconden laten zakken.
Na dertien weken waren de sporters die supertraag trainden vijftig procent meer vooruit gegaan in kracht dan de sporters die op de reguliere manier hadden getraind. De regulier trainende sporters hadden het gewicht waarmee ze nog net 10 herhalingen konden maken 8 kilo naar boven verlegd. Bij de supertrage groep was dat 12 kilo.
Westcott WL, Winett RA, Anderson ES, Wojcik JR, Loud RL, Cleggett E, Glover S. Effects of regular and slow speed resistance training on muscle strength. J Sports Med Phys Fitness 2001 Jun;41(2):154-8. [PubMed] 2 4 - 0 1 - 2 0 0 2 Langzaam overtrain je sneller
De kans op overtraining is groter als je je gewichten langzaam laat zakken. Dat concluderen Texaanse bewegingswetenschappers uit proeven met beginnenden krachtsporters.
De Texanen lieten twee groepen beginnende sporters drie keer per week de biceps trainen. Per training maakten de proefpersonen vier setjes van zes herhalingen. De ene groep trainde gewoon en besteedde nauwelijks aandacht aan de teruggaande beweging. Die duurde een seconde. De andere groep liet de teruggaande beweging zes seconden duren.
Na tien weken keken de Texanen wat er met de proefpersonen was gebeurd. Bij de sneltrainende groep waren de spieren veranderd. Bij de langzaam trainende groep niet.
Bij de sneltrainende groep was het percentage langzame spiervezels verminderd en het aantal snelle vezels toegenomen. Bij de langzaamtrainende groep niet. De sneltrainende sporters waren vooruitgegaan in kracht, zowel bij de teruggaande als de opgaande beweging. De langzaam-trainende groep niet.
De oorzaak, volgens de onderzoekers: overtraining.
Paddon-Jones D, Leveritt M, Lonergan A, Abernethy P. Adaptation to chronic eccentric exercise in humans: the influence of contraction velocity. Eur J Appl Physiol 2001 Sep;85(5):466-71. [PubMed] 0 5 - 0 5 - 2 0 0 3 Joseph Mercola traint superslow
Joseph Mercola, de man achter de best bezochte gezondheidssite ter wereld [Link], traint al zes maanden superslow. Dat zegt hij in een artikel over de omstreden methode. ,,Ik ben onder de indruk van de resultaten'', aldus Mercola.
Mercola ontdekte de methode via een begeleider die hem ermee in contact bracht. Het is een zware manier van trainen. ,,Ik begrijp waarom 95 procent van de sporters er niet mee verder gaat, ook al zijn de resultaten goed'', schrijft Mercola.
Daarbij refereert de arts aan een studie waaruit blijkt dat sporters vijftig procent sneller vooruitgaan in kracht als ze superslow trainen. De onderzoekers vergeleken twee groepen sporters met elkaar: een groep die klassiek trainde en zes seconden voor een rep nodig had, en een superslow trainende groep die veertien seconden voor een rep nodig had.
"Er is veel doorzettingsvermogen voor nodig om jezelf te dwingen je herhalingen te maken", vindt Mercola. "Zeker als je spieren al moe zijn." Ook na zes maanden is hij nog steeds volledig kapot na een sessie. Voordeel van de methode is daarentegen dat je training minder tijd kost.
De superslowmethode is niet nieuw. Aan het begin van de 20ste eeuw was hij er al. De belangstelling leefde weer op toen onderzoekers rond 1970 vermoedden dat de methode wel eens kon helpen tegen botontkalking.
In een recente studie vonden enkele onderzoekers enkele nadelen van de methode, besluit Mercola. De hoeveelheid calorieën die je verbrandt door superslow training is iets meer dan de helft van wat je verbrandt tijdens de conventionele trainingssessies. Je verbrandt ongeveer evenveel joules als tijdens een wandeling. Dat maakt de methode minder geschikt voor mensen die willen afvallen.
Joseph Mercola. Super Slow Workouts. Mercola.com, issue 424, 30-4-2003. [Link] Laatst bezocht op 30-4-2003. De recente studie waarover Mercola het heeft is: Journal of Strength and Conditioning Research, February 2003;17(1):76-81. [PubMed] The Davises feel the burn, they're just not in a hurry
The Bala Cynwyd couple swear by Super Slow, a method of weight lifting that emphasizes intense, not rapid, repetition
Art Carey Television and fitness are inimical, but TV isn't all bad. For instance, last winter Edgar and Selma Davis of Bala Cynwyd saw the eminent TV news personalities Barbara Walters and Lesley Stahl both extol the benefits of strength training. Not just any strength training, but a method of weight lifting called Super Slow. "If Barbara Walters can do it, so can I," thought Selma. The Davis Duo was so inspired that they hit the Internet to find a local gym that teaches the technique.
They found one in Bryn Mawr, a newly opened body shop called High Level Fitness. Co-owner Nick Odorisio, 40, a trainer for 20 years (notable clients: Will Smith and movie director M. Night Shyamalan), told them to drop by for a get-acquainted session. Super Slow is just what it says. Instead of pumping out reps rapidly, you take your time. Ideally, you spend 10 seconds raising the weight (the positive phase) and 10 seconds lowering it (the negative phase). The goal: intensity. "The muscle is working the entire time," Odorisio says. "At no point is it resting." Super Slow is not new. It's been around for at least a decade. Some folks swear by it, and their allegiance verges on zealotry. I've tried it several times, and while I appreciate its benefits intellectually, it's just not fun. For me, it takes the pump out of pumping iron. For the Davis Duo, Super Slow was a welcome revelation. Neither was ever a jock. In gym class at Lower Merion High, Selma's chief talent was showing up with a towel and a clean uniform. She never managed more than a C. As for Edgar, when he tried out for crew at Penn, the coach singled him out. "What's your name, kid?" "Edgar Davis." "They should call you Jefferson Davis," the coach yelled. "Everybody's rowing north, and you're rowing south." More recently, Edgar, 76, a retired marketing exec, was bothered by a swelling waistline. And Selma, 65, a writer and novelist (her murder mysteries Hula Kapu and Surf Kapu are set in their beloved Hawaii) was determined to avoid sagging, floppy "bubbe arms." Odorisio led them through a sample circuit, and Edgar and Selma were amazed by how weak they were, and how immediately good they felt. On the leg-extension machine, Selma couldn't move the weight slowly and smoothly; she jerked and ratcheted it up. On the other hand, when she'd walked in the door that day, her body was tight and tense; a half-hour later, she felt relaxed, relieved. "I had a high," she says. Odorisio calls himself a "benevolent dictator." With his 5-o'clock-shadow haircut, he looks like a Parris Island drill instructor. In the gym, he's all business. Super Slow, he says, offers "a concentrated workout with a minimum of distraction. The only thing you have to do when you get here is work." High Level Fitness is at the opposite end of the spectrum from a glitzy, noisy palace of perspiration like Bally Total Fitness. It is small and intimate. It is blessedly quiet. The walls are unadorned. No pictures of flexing bodybuilders. No treacly slogans. No mirrors! "I don't want you hanging out here," Odorisio says. "I want you to come in, work out, and go out and enjoy life." His clients typically work out twice a week for no longer than a half-hour. They do a circuit of exercises, moving from one machine to the next quickly to keep their heart rate high. They exercise large muscles first and pairs of opposing muscles (quads/hamstrings, chest/back, biceps/triceps) to keep the body balanced. They perform one set of each exercise, working muscles to exhaustion. Because of the intensity of Super Slow, the number of reps is low, usually no more than six. "Everything is concentrated," Odorisio says. "There are no throwaway movements." Twelve years ago, Odorisio's back was wrecked in a car accident. Several disks were herniated, and he underwent surgery twice. Doctors said he'd always walk with a limp, that he'd never be able to lift more than 30 pounds, sit for more than 20 minutes, that his martial-arts career was over. Odorisio began lifting weights, gently, slowly. In time, his body became whole and strong. He returned to the mat, competed in international championships, won medals for his prowess in Brazilian-style jujitsu. Little wonder he's a fierce disciple of Super Slow. "It's not a glamorous way to work out, but it's an effective way," he says. "The body hates impact, especially as we age. Super Slow is safe because there's no impact on the joints. By moving the weight in a slow, controlled manner, the muscles are doing the work, not the joints." The Davis Duo has been at it now for 10 weeks. They are hooked. Selma, a newly minted anabolic evangelist, brims with energy, and her upper arms are firm, discernibly muscular. "I'm thrilled with how I look and feel," she says. Edgar is on his third belt, dropping from 42 to 40 to 38. A Central grad, he's looking forward to his 60th high school reunion next spring. "My aim is not to be Mr. Body Beautiful," he says. "I want to show up and be able to move around and enjoy myself - without crutches or a cane." |
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