The Workout
High Intensity No-Momentum Exercise Protocol: What is it?
The High Intensity No-Momentum Exercise Protocol is an intense, efficient workout for the general exerciser, and is achieved under the direct supervision of a certified instructor on specialized, state-of-the-art equipment. The weight is lifted and lowered in a 20 second cycle; slower repetitions expose the body to less force, and are safer and more effective because they involve less momentum, which loads the muscles more efficiently.
This method truly embodies the definition of COMPLETE EXERCISE by properly and safely building muscle and increasing your resting metabolism, allowing the body to burn more calories even while at rest.
Our workout is both very intense and very time efficient. One or two twenty-minute workouts per week is all that's required.
Is this enough workout time? The answer is yes! Time off is required for the body to produce the fitness and appearance improvements stimulated by the workout. Most people experience the best results when they work out every 3 to 4 days.
What about my Cardio conditioning? Don't I also need to perform aerobics for my heart?
During our workout, the working muscles place a significant demand on the heart to supply them with oxygen and nutrients and to remove metabolic wastes. By limiting any rest between each exercise, an elevated heart rate is maintained for the duration of the workout, providing better cardiovascular conditioning than aerobics, more safely and efficiently.
Here's how we start:
First, we set up a private, complementary appointment, just you and me. Once I get to know your background, goals, and any past injuries you may have had, we will cover the basic information and preliminary considerations for performing the proper technique during your workout. Any questions you may have will be addressed so that you will feel comfortable when going onto the workout floor.
Next, you will be set up properly on a couple of machines, precicely matched to your range of motion and physical limitations. The weight will be rather light, as this is expected to be a skill-learing period. In this first workout, you will only perform on 2 or 3 machines — upon your return for your next workout, you will be set up on the remaining machines.
By your third workout appointment, you will start to build up the intensity, and begin to reach momentary muscular failure on some exercises, the desired result.
Muscle failure? Sounds rather frightening!
This may sound ominous, but it is the key to muscle stimulation and strength gain; it is reached by moving the weight extremely slowly,without momentum, for several repetitions until you can no longer move the weight.
Here, the heart of the exercise begins — under my direct supervision, you will continue to push at the weight without struggling or holding your breath. Every second counts, and the intensity grows — the exercise ends as you are no longer able to hold the weight, and you set it down slowly.
Quickly you will move to the next machine and repeat the process on a different muscle group. After 5 or 6 machines, your entire body will be completely worked out, and it will only take 20 minutes to complete!
As you catch your breath, we will discuss your progress from the previous workout, as well as address any issues or questions you may have. Then starts your body's recovery process, and we'll meet again in 3 to 7 days.