Working It In

Slow-cadence weight training once a week benefits those with busy schedules.

As a mental health therapist, Jason Quintal is a professional at helping others work through their emotional, and sometimes physical, wounds.

Jason Quintal reaps the many benefits of a twenty-minute workout at 20 Minutes to Fitness.

Alex assists Jason as he uses the slow-cadence equipment.

“I’ve been in private practice in Lakewood Ranch since 2006,” Jason describes. “I spend a lot of time at the office with patients, and I have two young children who also take up a lot of my time, so work and home balance can be challenging.

“In my spare time, when I have any, I like to stay active. While family life does provide me that opportunity, I also like to exercise and stay fit.”

In his younger years, Jason spent a lot of time doing cardiovascular exercise, including running, bicycling and time on the basketball court.

“I used to do triathlons,” he says. “I enjoyed those extreme physical challenges, but I wasn’t working on any strength training. I got to a point where triathlons were becoming too difficult on my body, so I had to look at other ways to push myself. At the same time, I wanted to find a way to increase my muscle mass and muscle strength. I wasn’t looking to be a bodybuilder by any means, I simply wanted to find a routine where I could measure the results.”

Jason says going to a traditional gym became boring, so he sought other options.

“I got bored with the routines at the gym pretty quickly,” he explains. “It wasn’t enjoyable to me.”

Looking for a change, Jason heard about 20 Minutes to Fitness® through his parents.

“My parents started going to the Sarasota location and told me about their experience,” Jason recalls. “I was really skeptical at first because I did not understand how a twenty-minute workout could be beneficial. But, with my time constraints with work and wanting to get away from a traditional gym, I decided to give it a try.”

Unique Training Method

At 20 Minutes to Fitness, clients work out under the guidance of their own certified personal fitness coach who is by their side at each and every piece of highly specialized equipment. Remarkably, they achieve outstanding results through once-a-week sessions that last only 20 minutes.

“I was super impressed once the program was explained to me,” Jason shares, “and I was also impressed by what I saw in the trainers and the staff. They’re helpful, and they all are experts at what they do. Every workout is customized for each individual, which makes it great. The trainers are informative and excellent motivators. They push you in order for you to achieve your maximum workout.”Jason Quintal reaps the many benefits of a twenty-minute workout at 20 Minutes to Fitness.

The type of training at 20 Minutes to Fitness is known as slow-cadence training and has years of research and plenty of science behind its success. The equipment is highly specialized and was originally designed for use in physical therapy. It features a patented double-stacking system and is calibrated to work specific muscle groups without putting stress on joints or ligaments. Double stacking means that one of the system’s weight stacks is composed of weights that increase in increments of only two pounds instead of the traditional ten- or 20-pound increases.

Weights are lifted in a series of ultra-slow movements, with targeted muscles doing all the work. Clients are guided by coaches to achieve the right pace and proper form; with each repetition lasting a full 20 seconds.

“Slow cadence literally means slow movements,” explains Alex Rufin, a personal fitness coach at 20 Minutes to Fitness. “Weights are lifted in a series of ultra-slow movements, with all the work done by the targeted muscles. It is challenging for them, right from the start.”

20 Minutes to Fitness coaches maintain logs for each client and know when to increase or decrease weights The combination of slow movements and specialized equipment eliminates the chance of relying on gravity and momentum to do part of the work in strength training. Because each repetition lasts a full 20 seconds, in just 1½ to 2½ minutes, the specific muscle group being worked reaches a point of peak performance – which is the goal of the workout. No repetitions are counted.

“I love the fact that I can go in and I don’t have to do any of the thinking,” Jason says. “They put the weights on for you. I feel like at the end of that twenty-minute period, I got in a good workout.”

As muscle fatigue is achieved, the body recovers over a period of three to six days. While the body is recovering, a series of physiological changes takes place that supercharges the body to burn fat and rebuild muscle.

“20 Minutes to Fitness has a skilled staff that understands what is happening, and we watch the client’s form very closely,” emphasizes Alex. “Some people with a condition, such as arthritis, don’t want to exercise. But arthritis is much more painful if you stop moving. That’s why exercise and strength training, in particular, are so important – they keep synovial fluid moving in the joints and make ligaments and muscles stronger.”

Total Body Challenge

According to Alex, a plethora of benefits is achieved from 20 minutes of slow-cadence training. Research has shown weekly sessions markedly improve strength, increase energy, control arthritis, fight symptoms of diabetes, reduce back pain, increase bone density, improve balance and much more.Jason Quintal reaps the many benefits of a twenty-minute workout at 20 Minutes to Fitness.

“As people age and become less active and more sedentary, they not only lose flexibility and strength, but also muscle mass,” Alex explains. “After age thirty, it’s typical to lose an average of eight to ten percent of muscle mass per decade. Bones can decline in density and, in worst cases, develop osteoporosis, in which bones become brittle and susceptible to fractures.

“When people come in and they’re not familiar with slow-cadence training, it really blows them away. We have to slow them down because they want to do everything fast,” notes Alex. “We customize individual training programs for each person based on their level of strength and the goals they want to achieve.”

The strength-training sessions never get monotonous because clients are continually challenged. If the weight level on a machine feels easier due to the client gaining strength, coaches adjust the weights to be more challenging in order for targeted muscles to reach peak performance and continue to increase in strength.

Jason says he wants others to know 20 Minutes to Fitness once a week has been very beneficial for him and can help people of all ages.

“To all the naysayers, I would stress that this is an incredible program,” he says. “Slow cadence is amazing, and it works for all ages. I’ve been really happy with my results.”

FHCN article by Judy Wade. Photos courtesy of 20 Minutes to Fitness. mkb
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    • 20 Minutes to Fitness

      20 Minutes to Fitness is different. Using scientifically based strength-building methods, they make it possible to achieve in one weekly, 20-minute session what might require three or more hours a week in a traditional fitness center. You wil... Read More