STATIC CONTRACTION INFORMATION SHEET
Krutka Fitness Center 6655
S. LEWIS
The primary purpose of the
Krutka Fitness Center at 6655 South Lewis is strength training for all levels
of fitness. Twelve strength machines
are custom designed to accommodate a specific type of strength training called
STATIC CONTRACTION. In this type of
strength training you lift and hold a weight in the strongest part of your
range of motion for 10 to 20 seconds.
There is an “A” and “B” workout; each one focuses on different muscle
groups. The advantage of this type of
training is that you are able to make significant gains in your overall body
strength in minimal time. Using these
machines, you are able to complete an entire workout in less than 15
minutes. The following explains how you
can gain measurable improvements in your strength in a short time:
Personal trainers
manipulate 3 variables (range of motion, intensity and duration) when they
develop training programs for their clients.
Eighty percent of strength gain is a result of one of those variables –
INTENSITY. Intensity is the amount of
weight lifted. In Static Contraction
duration is limited to 10 to 20 seconds, and you use zero range of motion. The emphasis is on the one variable that can
make you stronger. With SC you are able
to safely lift 1 ½ to 2 times the weight that you could carry though your full
range of motion. With the increased
intensity, the brain recognizes the need for more muscle and sets in motion the
physiology for muscle growth.
With Static Contraction, you lift twice a week for the
first 2 or 3 weeks. After this initial
period you reduce your sessions to one 15-minute workout per week. Studies have shown that people using Static
Contraction as a training method gain significantly more strength than people
who workout 1 ½ hrs per work out, 3 days per week. I realize that these claims seem unbelievable, but I have been
using Static Contraction for over 6 month with over 75 people, and these claims
are true. If you would like more reading
on Static Contraction visit www.precisiontraining.com . Click on Static Contraction for some
explanation and several testimonials.
I AM NOT A BODY BUILDER, WHY WOULD I WANT TO PUT ON
ADDITIONAL MUSCLE? The average
American adult loses 1/3 of a pound of muscle every year from age 25 on. People at all levels of fitness can benefit
from getting some of that muscle back.
I have clients from 20 to 81 years of age, and all of them report that
they are able to do everyday life skills easier now.
IS IT DANGEROUS TO LIFT SUCH HEAVY WEIGHTS? Most injuries in weight lifting are
caused by carrying too much weight through a weak part of the range of
motion. In Static Contraction, you only
hold the weight at your strongest point.
You only lift the weight a couple of inches and hold there. This type of lifting is very safe if done
correctly. The machines available at
6655 S. Lewis are specially designed to safely hold large amount of weight with
the ability to safely drop the weight at any time during the lift. I have been training orthopedic surgeons and
sports medicine doctors with this technique, and they have been positively
impressed with the safety and results of Static Contraction. In fact, many of my clients are post
surgical rehabilitation patients referred by these orthopedic surgeons.
WILL I NEED A PERSONAL TRAINER TO USE THIS
FACILITY? Initially, yes you will
need a trainer to show you how to use the machines and keep your written record
of the exercises. How long you need a
trainer to supervise your exercise will depend upon your weight lifting
background and progress using the technique.
You will be able to train on your own when both the trainer and you feel
comfortable with your familiarity with the exercises and your use of the
equipment. Typically, you should be on
your own, if you wish, in 4 – 6 sessions.
HOW MUCH DOES IT COST? See Price List.
IS THERE CARDIO VASCULAR EXERCISE EQUIPMENT? Yes, there are 2 treadmills, 3
stationary upright bikes, 1 elliptical runner and 1 upper body exercise
machine. This equipment is available so
that you can “warm up” before you begin strength exercises. There are individual TV’s with cable
selection in front of each of the Cardio Equipment. You will need to supply your own headphones to plug into the jack
on your TV.
WHAT ARE THE HOURS OF THE CLUB? The club will be available by card
access to members 6:30 am to 6:30 pm, Monday though Friday.
ARE THERE SHOWERS? No. Many clients come
for their Static Contraction workout in their dress suits. They take off their tie and jacket and go to
work. Since total lifting time is two
to three minutes, there is minimal sweating involved.
DOES STATIC CONTRACTION HELP LOWER BODY FAT? Probably. Most of the clients I have been working with have increased lean
muscle mass and lowered their body fat.
Additional muscle mass requires additional calories to maintain, even if
you do not do cardiovascular training.
An additional 10 pounds of muscle mass requires 360 calories per day to
sustain. If you make no other changes
in you diet or exercise, you will slowly start to lose weight. If you also begin a cardio vascular exercise
program, the benefit of additional muscle mass is multiplied. This makes it easier to lose body fat and
look better. Remember, fat has no shape,
but muscle does. As you lose fat and
gain muscle mass your body will “tone” and be more shapely.