Let me tell you about this morning’s exercise: a do-it-yourself super-slow routine for strengthening arms and shoulders.
Once again I need to adapt my exercise routines, because of omicron precautions. And if I don’t have a routine, a habit, exercise is the loser.
I’ve been interested in the principles of super-slow strength exercise for some time. The principles are sound, it works, and it’s of special interest to older people like me.
At Pilates and Pump classes, I’ve often found myself deliberately going slower than the rest of the class. The likely causes are common and not serious — slower reactions, blood pressure adjustments — and fast movements of certain types just don’t feel good these days.
And after all, being slow is a talent of older people, right?
I looked for super-slow exercises on YouTube with no success. Sure, there are videos labelled Super-Slow, but they weren’t suitable for me. Typically the super-slow exercise videos:
- required machines (no machines at my place)
- were intended for muscle-building men (that’s not me)
- leaned towards explanations rather than exercises (enough already)
- were not noticeably slower than normal (cheating).
So existing videos were no use to me. Instead I chose a short video from FitnessBlender, a no-nonsense training duo. The beauty of this is that the video part consists entirely of a short demo followed by repetitions of an exercise. So no hanging around while the instructors give you a lecture or try a bit of bonding. No frills. No pot-plants. No dog. No machines. No aesthetic refinements. Suits me!
Tank Top Arms Workout – Shoulders, Arms & Upper Back Workout
How I converted a workout video to Super-Slow
- I muted the video although the commentary is very helpful
- Turned on Lucien Johnson’s album Wax///Wane (glorious creamy jazz)
- Played the video at half-speed and did the routine.
Wins: It was hard and interesting. A 10-minute video gave me a 20 minute workout.
Needs attention: Looking at the science, I need to go even slower. I could do this three times a week as long as I’m targeting different muscle groups.
Conclusion (! This is like a business report. To myself, though.) I’m on the right track! I feel very happy about this interesting little project.
Do you like this idea of Super-Slow senior strength exercise? Suggestions?
And this afternoon I’m going for a walk with a friend in the Botanical Gardens. Outdoors beats indoors. Maybe I’ll persuade her to do some squats…Follow Write Into Life