Training FAQ's

What is PhysioLife Studios’ approach to exercise?

PhysioLife Studios offers an exercise protocol that is both safe and highly effective called PhysioSlow Strength Training. Each exercise is performed using extremely slow movements. A single repetition takes about 20 seconds. This eliminates momentum and acceleration, which makes it possible to completely load the muscles that are being worked. The muscles are then able to go to complete exhaustion. As a result, force is minimized to the tendons and joints, while targeting strength and growth to the muscles and bones. PhysioSlow creates the most efficient and safe exercise for our clients. In about 30 minutes, two times per week, PhysioSlow Strength Training works all major muscle groups, strengthens bones and increases cardiovascular function.

Who should do PhysioSlow Strength Training?

PhysioLife Studios slow method is appropriate for women and men of any age and fitness levels. Our certified trainers have worked with a wide range of ages, abilities and health concerns. Our safe approach to strength training is the most effective way to maximize strength gains and minimize injury. By reviewing each person's medical background, we will be able to make necessary modifications to their exercise program.

How can PhysioSlow Strength Training program help me?

• Achieve a lean, attractive and well-toned body
• Increase muscular strength and endurance
• Reduce the risk of exercise-related injuries
• Strengthen immune system
• Lower LDL (bad cholesterol)
• Higher HDL (good cholesterol)
• Increase body’s metabolic rate, which increases metabolism
• Improve cardiovascular health
• Increase bone density, reducing the incidence of osteoporosis and/or osteopenia
• Enhance flexibility and mobility
• Reduce or eliminate back pain
• Lower blood pressure
• Improve diabetes control
• Lower triglycerides
• Increase endurance for daily life activities
• Mood improvement and stability

How long until I see results?

In general, clients may experience results within 4-8 weeks. Results can mean that you will be able to perform day to day activities with more ease, such as going up the stairway. Results can also mean visual improvements, such as becoming leaner. The variation of timing depends on body type, metabolism, eating habits and body fat percentage.

What about my cardiovascular system? Don’t I also need to perform aerobics for my heart?

First, one needs to understand the difference between cardiovascular exercise and aerobic exercise. PhysioLife Studios strength training program can adequately condition your cardiovascular system. During a PhysioLife Studios workout, cardiovascular exercise is performed. Increased demands placed on the muscles mean that those muscles need more oxygen. That oxygen is delivered via the oxygenated blood pumped from the heart. The harder the muscles work, the harder the heart must work to supply oxygen, resulting in an increased heart rate and blood volume. Ultimately, this results in enhanced cardiovascular efficiency. Strength training alone will not make you into an elite runner or swimmer, but you don't need the aerobic capacity of a marathon runner to have a strong, healthy cardiovascular system. What you will find is that the strength training will make you better at the recreational activities you enjoy. We encourage our clients to participate in the activities that they enjoy for the pleasure that activity offers or the physical goals they may set for themselves, not because they believe they have to.

Why is it important to prevent muscle loss with aging?

From around the age of 30, everyone will lose muscle mass each year. Besides the fact that the body therefore becomes weaker and problems occur, it also means that the body burns fewer calories, resulting in more accumulated fat. Loss of muscle tissue is one of the most important reasons for the increase of body fat, because muscles burn calories 24 hours a day, also when they are resting. PhysioSlow strength training combined with a balanced caloric intake is a sure way to permanent fat loss and a slimmer and well functioning body.

How does PhysioSlow Strength Training help with Osteoporosis?

Bones are designed to bear weight and to do work. When they are stressed, they adapt, grow and become strong. When they are not asked to do their load-bearing job, they quickly become thin, weak and frail. Disuse is deadly to a healthy bone. Weak bones or frail bones are an epidemic in the United States, resulting in injuries and crippling conditions. When done properly, the PhysioSlow Strength Training Method brings about bigger and better sustained bone-density gains in men and women of all ages, even those in their eighties and nineties, than any other form of exercise. Whether for you such improvement translates into better athletic performance, less risk of osteoporosis later in life, rebuilding bones already weakened and thin, or better endurance in everything from recreational sports to climbing stairs or lifting your groceries, PhysioSlow Strength Training Method is the key to healthier bones.

Why is the revitalization, rest and recovery phase important?

Building recovery time into your PhysioSlow Training is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.

How often should I train or workout?

It's possible that some people can do PhysioLife Studios protocol 2-3 times a week especially in the beginning of a program (first 6 months) and get better results. Training more often in the beginning can be beneficial for learning purposes but after a time you'll need to remember a very important concept, recovery. Health and fitness gains are not attained during the actual workout. The body makes changes during periods of rest and recovery, typically 48-72 hours. During the actual workout process the muscles are broken down. Only through rest and proper nutritional habits can the muscles develop and become stronger. The quality of your workouts is the key. Two high quality workout sessions a week are more than adequate to obtain optimal results. Working out more than twice a week provides little, if any, additional benefit.

Can you really get fit doing PhysioSlow Strength Training twice a week?

Yes, quality not quantity is the key. High intensity strength training requires time for the body to recover. Health and fitness gains are not attained during the actual workout. The body makes changes during periods of rest and recovery, typically 48-72 hours. Only through rest and proper nutritional habits can the muscles become stronger and develop. Two high quality PhysioSlow sessions a week are more than adequate to obtain optimal results. Working out more than twice a week provides little, if any, additional benefit.

What are the benefits to building muscle?

• Increased Metabolic Efficiency - Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day, which is known as “after burn.”
• Increasing and Restoring Bone Density - Inactivity and aging can lead to a decrease in bone density and brittleness. Studies have clearly proven that consistent strength training can increase bone density and prevent Osteoporosis.
• Increased Lean Muscle Mass and Muscle Strength, Power, and Endurance - Everyone can benefit from being stronger, which makes activities of daily life easier.
• Injury Prevention - A wide variety of sports-related or life-related injuries can be prevented by strengthening muscles and joints.
• Improved Balance, Flexibility, and Mobility - Stronger and more resilient muscles improves our balance, which means more comfortable living, fewer falls or accidents.
• Decreased Risk of Heart Disease - Participation in a consistent strength-training program has health benefits including; decreasing cholesterol and lowering your blood pressure.
• Aids Rehabilitation - One of the best ways to heal many types of injuries is to strengthen muscles surrounding the injured area. The stronger your muscles, the quicker the healing process.
• Enhanced Performance in Sports or Exercise - No matter what your favorite sport or physical activity, with the proper strength training program, your performance can be improved.
• Graceful Ageing - Physical activity keeps us alive and vibrant. Strength training ensures we are strong enough to participate in everyday activities.
• Feeling Better and Looking Better - As painful as strength training can sometimes feel, there is nothing more satisfying than the feeling after a PhysioLife Studios workout. Stronger muscles and joints can have a dramatic impact on posture and leaner toned muscles tend to make everyone feel better about their appearance. This all leads to improved self-esteem and increased self-confidence.

Is there any evidence that PhysioSlow Strength Training Program works?

The slow method of weight-training began at the University Of Florida School Of Medicine in 1982 where research showed that extremely slow weight lifting improved strength, bone density and overall functionality. Slow method training has grown in popularity in recent years. It is today endorsed by athletic trainers, fitness experts and doctors. An intense weight training program, such as PhysioLife Studios method of training twice a week, balanced with a sensible and holistic nutrition program can produce positive changes in health, appearance, weight and overall wellness.

I would like to lose weight in my thighs.  Is it possible to spot reduce with any type of training?  Shouldn't I concentrate my workout around my thighs and legs?

This myth suggests that performing exercises that target specific body parts will help you lose body fat in that particular area. This is not true. How and where you lose fat depends on your genetics, hormones, age, etc. For example, if you want to lose fat around your thighs or belly, you have to create a calorie deficit (through both exercise and diet), lose body fat and then see how your body responds. Unfortunately, wherever you store excess fat, that will be the last place you’ll lose it. For women, that's often the hips, thighs and lower belly, and for men it's often the belly and waist. You will get a total body workout with a PhysioSlow Strength Training program, which will add more lean muscle mass and increase your metabolism. As a result, you will see results all over your body, including the specific problem area. Balance your PhysioSlow Strength Training program with a proper nutrition plan.

If changing my diet is a majority of the solution to losing weight, why do I need to do PhysioSlow Strength Training?

Strength Training is critical in helping you reach your goals to lose weight. When you reduce your daily calorie intake through healthier eating and/or dieting, you will lose weight, but it will occur indiscriminately. You will lose both fat and muscle. Consequently, it is critical to build and maintain muscle mass. Also, strength training builds more lean body mass, which increases your resting metabolism. For every pound of muscle you gain, you can burn 50 extra calories a day, even while at rest. A good strength training program will ultimately help you take off weight initially, prevent you from hitting a weight loss plateau, and help you keep the weight off. PhysioSlow Strength Training, coupled with a practical and sustainable healthy eating lifestyle plan (available through our nutritional counseling) will enable you to lose weight and become leaner, more defined and stronger.

Do I need to stretch or warm-up before a PhysioSlow work-out?

It is not necessary to warm-up or stretch before a PhysioLife Studios workout because of the slow, controlled movements during the work-out. This prevents explosive, forceful movements, which minimizes injury and the need to stretch or warm-up. The slow movements allow for the muscles to warm-up during the first few repetitions. At PhysioLife Studios, the warm-up and stretching are built into the workout.

What kind of equipment is used at PhysioLife Studios?

Our facility is equipped with MedX exercise machines, the most technologically advanced strength training equipment. Originally designed for use in physical therapy, our state-of-the-art equipment is the safest available for strength training. Many of our machines have been specially customized with redesigned cams and retrofits to enhance the quality and safety of your workout. When performed under the supervision of our certified PhysioLife Studios trainers with our slow method resistance protocol, our training is extremely safe, effective and time efficient. Additionally, you will find our equipment to be well maintained and in excellent working condition.

What do I wear?

We keep the facility very cool at PhysioLife Studios to minimize sweating and to prevent the body from overheating. The process of perspiration is needed in order to cool the body temperature, requiring extra energy. Instead, at PhysioLife Studios, this energy can be applied to effort during the workout. We advise that you wear cool, comfortable clothing and footwear. Be prepared to take a layer of clothing off if you get hot during your exercise session. Many are able to exercise in their work clothes without having to change and therefore waste extra time during the workday.

Can I do PhysioSlow Training if I have a health condition such as pregnancy, low back problems, heart disease, diabetes or other injuries?

That depends on your current health condition. PhysioLife Studios exercise will challenge your cardiovascular system. Some people with existing heart disease should not work harder than a certain level. Talk to your doctor first about any medical conditions or disease you may have and follow your doctor's recommendations.

PhysioLife Studios method of exercise during pregnancy can be very beneficial. Of course, check with your doctor first. If your doctor gives you the “green” light, there is no safer or more effective exercise method to stay strong, powerful and minimize back pain during pregnancy. There are also many benefits through our method of strength training that will prepare you for labor and delivery. PhysioLife Studios method of training can begin once you finish your rehabilitation program from an injury. PhysioLife Studios training will strengthen your muscles around your injury, thereby preventing further injury and pain. Additionally, because you are working at such a slow and controlled speed; PhysioLife Studios method of training makes it the safest way to rebuild or rehab.

Why can’t I do PhysioSlow Training at a regular health club?

• The standard gym will not have the specialized equipment that allows full range of motion, variable resistance and minimal friction for slow movement.
• We provide specialized slow method trainers to ensure muscle exhaustion, proper form and safety.
• Our studio environment is completely distraction-free. This type of environment is essential for deep concentration and focus, which is extremely important in slow method training.

Will PhysioSlow Training make me overly “buff”?

Most people do not have the genetic capabilities to become overly muscular or bulky. Some of the bodybuilders you see are using performance enhancing substances to develop their muscular size. Due to the fact that women have lowers levels of the hormone testosterone, it is not likely that their bodies will bulk naturally. Each person has their own genetic potential. Your body will change the most if you follow a proper diet to lose fat and follow the PhysioSlow exercise regimen. For men, an increase in their muscle size is possible, but it is still related to their genetic potential. A consistent workout schedule, such as PhysioLife Studios’ exercise protocol twice a week along with a balanced nutrition program will produce the biggest changes.

Did You Know?

Muscle and metabolism go hand in hand - ordinary diets trigger weight loss from water and muscle rather than fat