Because of longer space missions during this past decade, NASA had to implement an exercise regimen for their astronauts that would slow or prevent the health consequences of being in a "zero gravity" environment.  What they discovered will surprise you... and endorses the unique Slow2Peak™ strength-training method we use here at Genesis.

During this past decade, when missions to space became increasingly longer, scientists considered it necessary to discover a way to keep NASA employees in shape while in orbit.

"In zero gravity your muscle mass and bone density drop incredibly fast, about 1% per month", says Suzanne Schneider, a former NASA scientist and professor of physical performance at the University of New Mexico.   She also adds, "Your heart muscle atrophies, and bones in your hips, spine and legs shrink, causing you to lose strength and power."

To offset these detrimental effects of being in a weightless environment while in outer space, astronauts had to exercise by putting on enormous shoulder pads connected to cylinders by steel cables to anchor their feet to the floor. Elastic bands were then used to provide resistance in order to achieve exercise in a weightless environment. 

However, when the astronauts returned from space, scientists had revealed that this exercise approach didn't work and that their bodies had become so weak that they had actually aged 12 times faster than if they had been on Earth. 

Scientists established that the only way they can reverse this process was by applying enough stress on the bones to alter the bone cells. It was later found that this slowed bone mineral re-absorption (a natural process in the body that weakens bones) and enhanced bone density. Most men have a difficult time adding bone mass around age 30.

Unsuccessfully, the elastic bands did not provide enough resistance, and the resistance that they did provide was not reliable enough to affect the bone mass of the astronauts.  This failure helped scientist discover what kinds of exercises are beneficial to slow the aging process.

The Three Exercise Rules NASA Discovered To Slow the Aging Process

"We were able to discover what kind of exercise people need to be doing to reverse the aging process... We were able to discover three key rules about fitness and longevity", says Barry Spiering, an exercise physiologist and colleague of Garcia's at Johnson Space Center.

Rule #1: Use Heavy Weights (at least 80 percent of your 1 rep max)

"In order to sufficiently work muscle fiber to the point where the aging process is slowed, people just can't run and play sports."

NASA scientists found that heavy lifting, rather than static loading as during a jog, was the only way to warp bone cells enough to grow cortical bone.  To accomplish this, resistance (strength) training is the best possible way to prevent bone and muscle deterioration.

Rule #2: Slow Down

Studies show that slow controlled movements, especially when the eccentric or lowering phase of the movement is accentuated, has been shown to improve bone density.

NASA scientists put a group of men on a constant diet of weight-lifting exercises that increased eccentric (lowering) force when the weight was gradually lowered. After 16 weeks, they discovered that the men's bone mineral density had dramatically improved from their levels than before the started the program.

Rule #3: Drop the Number of Reps but Keep the Intensity High

A study that was published in the Journal of Applied Physiology disproved one common misconception about the amount people exercise.

It clear states that... "Most people feel that more is better... But our study showed that exercise should be done much less frequently then conventional wisdom suggests-but with greater intensity."  Therefore, executing a weight training circuit doing six to eight reps is the optimal way to maintain muscle function and strength.

What This Means To You At Genesis Personal Fitness

At Genesis Personal Fitness, we have always strived to offer our clients the most cutting-edge approach to fitness and weight loss. 

This is why we specialize in a highly effective, advanced and safe exercise protocol we developed called Slow2Peak™ Strength Training. This method of exercise produces maximum results in minimum time under the guidance of our specially-trained Genesis Strength Trainers. By performing each exercise in Slow2Peak fashion, our clients are able to lose weight, restore and tone muscle, and transform their bodies in under 90 minutes of strength training each week.

Slow2Peak™ Strength Training can produce powerful results for all individuals, regardless of age or fitness level. Even clients with prior injuries can safely strengthen muscles and protect themselves from future injuries. Also, elite athletes and fitness veterans are able to produce optimal results due to the "intensity staging" of a Slow2Peak™ Strength Training workout.

The Difference Is In The Results

Slow2Peak™ Strength Training is a unique strength-training approach we've developed that focuses on performing deliberately slow and controlled movements.  Since each repetition is one up-down cycle, a complete repetition using the Slow2Peak™ Strength Training protocol takes 20 seconds. This requires you as a Genesis Client to use the strength of their muscles to move the weights at slower speeds while reducing momentum and focusing on correct body/motion form.  With our Genesis Strength Trainers monitoring your movements every step of the way, your muscles do 100% of the work.

On each strength training exercise, you spend about 90 to 150 straight seconds systematically working into the deepest layers of muscle fibers of each your body's muscle groups, achieving total momentary muscle fatigue and "flipping the switch" for your body to change.

Throughout each exercise session, you become acutely aware of your body's capabilities, and with Zen-like concentration, transform yourself into an exhilarating sense of accomplishment.

So the next time you're at Genesis for one of your exercise sessions, rest assure that you are using the latest, cutting-edge approach to improve not only how you look, but your health performance as well.