No there are no contracts to sign no annual membership fees or dues. You simply pay for a session in blocks of 5, 10, 25 or 50. The sessions never expire.
How can 20 minutes once a week be enough exercise, it’s against everything I was ever taught?
The slow movement, high intensity level of The Perfect 10 Strength Training program is the safest, most effective way to increase lean muscle, reversing the aging process which deteriorates our muscles and weakens our bone structure.
The slowness of the movement ensures that your muscles are doing all of the work, not gravity or momentum. We work your muscles to muscle failure, or muscle exhaustion. Your body reacts to this high intensity training as it is being attacked. What then happens in layman’s terms is that your muscles break down, then build back up again leaner and stronger. This is why it is important to let your body “rest” between workouts. In the first few weeks of beginning your Perfect 10 training, we encourage you to come in twice a week as you have not perfected the slowness of the movements and you are not yet at your high intensity weight. After that once a week or every 5 days is all you need to get the best body you can have.
The answer may surprise you. No, you do not need any additional cardio exercise while working out at The Perfect 10. Your heart and lungs are put in your body to support your muscles, not the other way around. When you feel out of breath while jogging or biking you automatically assume it is because you haven’t been doing cardio work. The fact is your muscles simply are not strong enough to carry out the task your brain is asking them to do. Your muscles work by pulling oxygen from your blood, thereby the leaner your muscles, the more oxygen they pull from your blood.
Anyone from age 18 to 100 will benefit from the slow movement, high intensity workout of The Perfect 10. Whether you are a gym rat or have never worked out a day in your life, The Perfect 10 Strength Training program is perfect for you as your workout intensity is designed especially for you.
Will I bulk up with form of exercise?
No, the slow movement, high intensity movements of The Perfect 10 will give keep your muscles lean and toned, never bulked up.
Absolutely! Having a stronger body with increased muscle tone will help you hit the ball longer and harder and increase your stamina while playing any sport.
Will this exercise increase my metabolism?
America’s leading epidemiologist, Ralph Paffenbarger, M.D., makes the following statement regarding the effects of muscle gain and metabolic change: “Indeed, when you replace 10 pounds of fat with 10 pounds of muscle, your weight remains the same, but you can expect to expend 500 or more additional kilocalories each day at rest.” In other words, Paffenbarger ascribes the resting metabolic requirement for 1 pound of muscle at 50 calories per day. While this seems to be a reasonable estimate for each pound of muscle you have, these experts neglect to consider the totality of the trained muscle and how this affects metabolic rate. Research indicates that resistance exercise or weight lifting gives your metabolic rate a serious boost – a lot more than just a few calories for the added muscle.
In other words, lean muscle burns calories 24/7, fat does not burn calories. The more lean muscle you have on your body the more calories you will burn. Of course you have to be conscious of the foods and beverages you consume. If you have more questions on weight loss and nutrition, feel free to ask owner, Marcy Hess, who has a degree in nutrition to help counsel you.
In the case of arthritis sufferers, workouts focused on strengthening the muscles, tendons, and ligaments that support the joints with the ergonomically-correct, frictionless equipment are best. Strong muscles act as shock absorbers for the joints. If muscles are able to take pressure off of the joints during activities, there is less joint-related pressure and pain. According to recent reports, high-intensity, slow-motion technique can produce strength gains of up to 50% more than traditional methods.
Strength improvement, no matter how rapid, unquestionably plays a significant role in arthritis pain relief. People who suffer from osteoarthritis and rheumatologic conditions, are living testimony to the positive results slow movement, high intensity strength training offers. The evidence is ever increasing.
A study published in the Journal of Rheumatology, followed 2 groups of individuals with a diagnosis of osteoarthritis over 4 months. Those who performed simple weight training exercises reported a 43% reduction in pain and a 44% overall improvement in physical functioning – walking, stair climbing, sitting and standing, compared to the non-exercising group.
Will strength training improve bone density?
- One 12-month study conducted on postmenopausal women at Tufts University found with just two days per week of progressive strength training 75 percent increase in strength, 1 percent gain in hip and spine bone density, and 13 percent increase in dynamic balance.
- In a recent New Zealand study of women 80 years of age and older showed a 40 percent reduction in falls with simple strength and balance training.
- Results from another study conducted at Tufts University showed that strength training increases bone density and reduces the risk for fractures among women aged 50 to 70.
How long has slow motion weight training been around?
The benefits of proper weight training have been around for centuries. Interestingly enough, it was John Harvey Kellogg M.D. (yes the guy who invented corn flakes) in 1895 who documented that the slow motion philosophy of weight training (counting to 8 while lifting the weight) AND using good form: no scrunched up faces, no holding your breath, etc was the optimal way to increased health of the muscular system.
In the 1920’s Bob Hoffman developed a weight training course on the concept of lifting and lowering the weight for 10 seconds each. Hoffman realized this type of exercise not only increases lean muscle but also avoids any injury.
Then came Arthur Jones in the late 1960’s who introduced the Nautilus equipment along with a protocol of lifting the weight for 2 seconds and lowering the weight for 4 seconds. The Nautilus equipment revolutionized the exercise industry but the protocol was quicker than Dr. Kellogg and Mr. Hoffman offered in their discoveries.
In the 1970’s Dr. Ben Bocchiccio, an exercise physiologist and professor who worked with Jones realized that the 10 second lifting and lowering created greater success. Jones began to use this method and found it superior for improving strength and safer for the joints than the Nautilus method.
Twenty years later, Dr. Wayne Westcott, a highly respected exercise physiologist, researcher and author of health & fitness books, conducted many studies comparing the slow motion method to the traditional method of weight training. This research significantly proved that the slow motion method gave far greater results over traditional weight training methods.
Another important discovery, in 2000, the American Heart Association declared that weight lifting does improve cardiovascular health without additional aerobic activity.
The Perfect 10 Strength Training is pleased to give you the most optimal fitness regimen in the least of amount of time – 20 minutes once a week. You will look and feel your best in a clean, spa-like environment. The 20 minutes is completely dedicated to you and you will always have a personal training ensuring you are performing each exercise properly.