Jake Peri, a personal trainer in Santa Rosa, answers some questions about personal trainers.
As a Santa Rosa personal trainer, what is your training philosophy?
I have a very simple approach to personal training and being a personal trainer. Personal training for me involves developing the safest and most effective method to stimulate muscle. Super Slow™ training is my choice because it is safe and highly efficient; it doesn't waste time the way traditional gym exercise protocols do.
How long have you been a personal trainer in Santa Rosa?
I started my career as a personal trainer in Santa Rosa twenty years ago.
What are the benefits your clients typically achieve through your personal training program?
My clients have more energy and mobility, can do more, and have more fun. They all find they can pursue more recreational activities, their normal day to day activities are far easier to handle without aches and pain, and their weaknesses seem to go away. Strength training improves your circulation, removes toxins in the blood, and is valuable in reducing cholesterol.
What would you say is the biggest advantage of using a personal trainer in Santa Rosa?
People are amazed by how much just a little bit of strength training lets them achieve their goals and enjoy life more.
How long does it take to get results?
I've had clients start to notice they feel better after just a few workouts. Our program gets you results far faster than traditional gym workouts, because we can set the optimal workout regime that stimulates muscle growth. Without an experienced personal trainer, it is nearly impossible to do that by yourself, which is why research shows ½ hour once a week of SuperSlow exercise with a trainer is the equivalent of four hours of normal gym exercise.
Is personal training and super slow exercise difficult or demanding?
Working with a personal trainer is far more satisfying and easier than trying to do it on your own at the gym. For a little bit of effort, the results are great. For the first six to 12 weeks it's a learning phase. The stronger you get the better you feel.
I haven't been doing any workouts for years will I be a problem?
The minute you begin training you will notice positive results. I start you off at a level that is right for you and we immediately start to build muscle.
Is using a personal trainer a way to lose weight?
Most definitely, personal training is one of the keys to losing weight. Having more muscle causes you to directly lose more calories.
I have some pre-existing back problems, is it safe for me to do?
Your doctor will advise you on the best approach and we customized exercises to your needs. We can help you build strong muscles through personal training, that serve your particular activities and lifestyle. Having a personal trainer watching and directing your exercise program gives you confidence that you can build back your strength safely.
What do your clients say they like most about working with you?
My clients appreciate that as their personal trainer, I am focused exclusively on them and their results. I support their efforts and provide gentle motivation for them to give their best.
Why should I use a personal trainer instead of just going to the gym?
A personal trainer who is experienced can keep your exercise in optimal form, assuring faster and better results with less wasted effort, so people use a personal trainer to achieve a more successful and safe work out in far less time than traditional exercise.
Where can people find you, Jake?
I work at Breakthrough Fitness in Santa Rosa. I'm happy to give people an introductory trainings, so they can see how well it works for them.
4780 Sonoma Highway
Santa Rosa, California 95409
Super Slow workout is a form of strength training popularized by Ken Hutchins. It involves the combination of very slow speeds of lifting and lowering the weight, along with the general principles of the High intensity training approach advocated by Arthur Jones.
The 10 second lifting, 10 second lowering repetition speed was originally suggested by Dr. Vince Bocchicchio to Ken Hutchins, who further developed the protocol during Nautilus-funded osteoporosis research at the University of Florida in the early 80's. However, the method has been used in body building circles since the 1940s under the name MC/MM or muscle contraction with measured movement.
The method incorporates very slow repetition speeds as compared to traditional resistance training methods, with emphasis on minimizing acceleration to reduce the force the body is exposed to during exercise and improve muscular loading. Super Slow workouts typically consist of one set of anywhere from as few as two to eight exercises, often primarily compound movements, performed with little rest in between. Ken Hutchins recommends performing each set for between 100 and 180 seconds. A frequency of twice weekly is recommended for most trainees, with even less frequency for more advanced trainees. One drawback to the Super Slow method is that scientific research clearly indicates that for a set of an exercise to produce gains in muscle mass and strength, 30-90 seconds is optimal. Sets that last longer than 90 seconds fail to produce superior gains in muscle size or strength and may not allow for any gains to occur at all.
Proponents claim the very slow repetitions are safer and more effective than conventional repetition speeds, however force gauge studies and mathematical models have shown no significant difference in peak force or resistance encountered over the full range of movement between traditional Nautilus 2/4 repetitions, moderately slow 5/5 repetitions, and the Super Slow 10/10 repetitions.The only two studies showing better results with Super Slow than traditional Nautilus training are flawed in a manner invalidating the results (rep speed was not strictly controlled for in any of the groups and strength testing procedures failed to account for differences in fatigue rates at different rep speeds).Other research shows no significant difference in outcomes with different repetition speeds when similar training loads and set durations are used. However, in all of the studies where slow repetitions failed to show better gains, a much lighter weight load than the standard rep speed groups were used, which invalidates these studies. In one study the slow repetition group was given only 40% of their 1 repetition maximum while the standard rep speed group used 80%.Although claims of superior results are not supported by a large body of research, several peer reviewed and published studies conducted by Dr. Wayne Westcott have shown slow repetitions to be superior to standard repetition speeds.
Additionally, slower repetitions do allow for greater actin/myosin filament bonds to be formed (Brunnstrom's Clinical Kinesiology textbook 5th addition) thus enhancing the overall stimulation to the working muscle. Slow repetitions may be beneficial to trainees working around injuries or conditions requiring extra caution, and may be useful for practicing proper form when learning new exercises. Many personal trainers who have abandoned Super Slow for general use still use it as a method for teaching new exercises or evaluating clients' exercise form.
Similar methods include Fred Hahn's Slow Burn system and Adam Zickerman's Power of 10 method. However, Hahn's Slow Burn method does not subscribe to the 10/10 rep count, and uses of a weight load that renders muscle fatigue in 60-90 seconds.