Speed of Movement & the Mighty Metronome.

Tempo refers to the speed of movement and is usually represented by a 4-digit number: eccentric (negative) contraction - isometric (pause between negative and positive) contraction - concentric (positive) contraction - isometric (pause between positive and negative) contraction. For example, a tempo of 3-1-2-0 means to lower the weight for a count of 3, pause for a count of 1, raise the weight for a count of 2, and do not pause before starting the next repetition. An "X" designation denotes eXplosive, meaning to lift the weight as fast as possible.

It's not uncommon for people to race through their sets in order to get done sooner. Although this could benefit power development, hypertrophy might be sacrificed. For instance, if two individuals were to perform the same number of repetitions, but one completes the set in 6 seconds and the other takes 60 seconds, is the training effect the same? Obviously not! Tempo is a training parameter that is quite often neglected. You can calculate total time under tension (TUT) of a set simply by multiplying tempo (add all 4 digits) and the number of repetitions performed.

The problem with tempo prescription is that cadence tends to vary among individuals and also between reps and sets. (Generally, the count speeds up as you fatigue!) For this reason, I recommend that you purchase a metronome - the Robic SC-700 Sports Chronometer available at Creative Health Products is a good choice. Set the watch to 60 beats per minute so that it beeps every second and try to keep the cadence uniform throughout the entire range of motion.

John Paul Catanzaro is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his website at www.BodyEssence.ca or call 416-292-4356.

In The News:

A technological 'stride' for exercise equipment
Jamaica Observer, Jamaica - Aug 27, 2008
Thursday Tech discovered the Pro Form Perspective ES treadmill - from Pro-Form Fitness who claims that it is the "most advanced treadmill on the market. ...

Bamber Bridge gets £100000 fitness boost
Preston Citizen, UK - 10 hours ago
It boasts new Pulse fitness equipment, air conditioning, a new quality durable floor, a fresh coat of paint and the latest audio-visual equipment. ...

Peter Chianca: We need exercise, no butts about it
Salem Gazette,  USA - 19 hours ago
It was then that, in search of a machine to suit my particular needs, I logged onto the fitness equipment site “bigfitness.com,” where one product jumped ...

Planet Nutrition's Subsidiary IM & M Exercise Equipment Inc ...
CNNMoney.com - Aug 21, 2008
The retail value of the Extreme Fitness Brand equipment purchased is in excess of $250000.00. All of the company's Heavy Duty Strength Training Equipment is ...

IFI heralds the trends in full body workout
People's Daily Online, China - Aug 27, 2008
Top of that list was the development of inclusive fitness equipment, because this was the primary initial output from the research: there was no fitness ...

Collinsville's Club Fitness offers something for every level
St. Louis Post-Dispatch,  United States - 9 hours ago
A free-weights area and a large variety of Life Fitness and Hammer Strength circuit equipment is located in the back of the room and is designed to ...

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Daily Green - Aug 25, 2008
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School districts receive grants to promote fitness
Zanesville Times Recorder, OH - 15 hours ago
Soon a one-mile walking trail will line the campus, complete with physical fitness stations along the way. New fitness equipment, including a climbing wall ...

Thrustmaster: New Wii Arsenal and Exercise Equipment
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Country Messenger, MN - Aug 27, 2008
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