Hey,Following up from my last blog post , the key principles to abide by during your health and fitness journey. I will now take a look at breaking down the fitness principles. These principles will help you understand how you can easily build muscle and burn fat; therefore helping you achieve a well-toned body.
Today I will be talking about TEMPO.
This can be simply defined as the rate or speed that you perform an activity or repetition of a given exercise. This is normally shown by a 3 or 4 digit code i.e. 2-1-2-0.
Each number depicts the amount of time in seconds to perform a specific part or portion of the exercise, that goes like this:
It’s always the eccentric (‘lowering’ or ‘negative’) portion of the lift or bodyweight exercise. For example, when squatting, the eccentric part of the movement is the initial lowering down. In a push up, it is the lowering of the chest to the ground. The tempo for these actions would therefore be for 2 seconds.
This represents the mid-point of the lift or bodyweight exercise. So for the squat, this is when you reach the bottom of the squat, and hold that position for 1 second before returning to the standing position.
The 2 would then be the concentric (‘lifting’ or ‘positive’) portion of the lift. For a squat, this is when you press the weight back up from a squat into the standing position, taking a count of 2 seconds. Or for a push up, this is when you push yourself back up to the starting position, again taking 2 seconds.
The 0 which will not always be used, represents the time at the top of the lift. When there is no fourth number, or in this case there is a 0, there is no time spent at the top of the lift.
Tempo will result in improved stability, improved body awareness and control, and will aid in the development of connective tissue. The proper mastering of tempo will help recruit a great amount of muscle and will fasten your results.
A popular tempo myth is that ” the faster you go, the more fat you will lose”. But this is a myth. Fat loss is of course caused by consistent exercise and clean nutrition, but also by decreasing the rest periods between sets and exercises. But not tempo.
I urge all readers to practice tempo in your daily workouts and see just how massive the results will be.