Tempo is one of the most overlooked aspects of fitness training, yet it can be one of the most effective ways to advance your fitness program. In this blog, we’ll discuss what tempo is, how to implement it into your fitness routine, and the benefits of doing so.
WHAT IS TEMPO:
Tempo refers to the speed at which you perform each repetition of an exercise. It is usually expressed as a series of four numbers, such as 2-1-2-0. Each number represents the amount of time (in seconds) you should spend on a specific phase of the repetition. The first number represents the eccentric phase (the lowering or lengthening of the muscle), the second number represents the isometric phase (the pause at the bottom of the movement), the third number represents the concentric phase (the shortening or contracting of the muscle), and the fourth number represents the pause at the top of the movement.
HOW TO IMPLEMENT TEMPO IN YOUR ROUTINE:
To implement tempo in your fitness routine, first determine what your training goals are. If you’re looking to build strength and muscle, you may want to use a slower tempo, such as 4-0-2-0. If you’re looking to improve power and explosiveness, you may want to use a faster tempo, such as 1-0-1-0.
Once you’ve determined your tempo, choose an exercise and perform the repetitions at that tempo. For example, if you’re performing a squat with a tempo of 3-1-3-0, you would lower yourself down for three seconds, pause at the bottom for one second, stand up for three seconds, and pause at the top for zero seconds before repeating.
BENEFITS OF TEMPO TRAINING
1. Increased Strength: By slowing down the eccentric phase of an exercise, you can increase the time under tension of the muscle, which can lead to increased strength gains.
2. Improved Muscle Activation: Tempo training can also help to improve muscle activation and recruitment, as you’re forced to focus on each phase of the movement.
3. Reduced Risk of Injury: By performing each repetition at a controlled tempo, you’re less likely to use momentum or cheat the movement, which can reduce your risk of injury.
4. Improved Mind-Muscle Connection: Tempo training can also help to improve your mind-muscle connection, as you’re forced to focus on each phase of the movement and feel the muscle working.
5. Plateau Busting: Tempo training can be an effective way to bust through plateaus and challenge your muscles in new ways.
In conclusion, tempo training can be a valuable tool for advancing your fitness program. By implementing tempo into your workouts, you can increase strength, improve muscle activation, reduce your risk of injury, improve your mind-muscle connection, and bust through plateaus. So next time you hit the gym, give tempo training a try and see how it can take your fitness to the next level.