What is “Tempo”
As a health and fitness professional, I’d like to shed some light on the concept of “tempo” in the context of exercise and its significance in achieving specific fitness goals. Tempo refers to the speed at which you perform each phase of an exercise. It’s typically expressed as a series of 4 numbers. For example, a common tempo notation might be 3-1-2-0, where each number corresponds to a specific phase of the movement.
The First number represents the eccentric phase. This phase is also known as the lowering or lengthening phase. The number (3 in the above example) represents the duration. 3 would be a three-second decent during the eccentric phase.
2nd in the sequence is an isometric hold at the bottom. After completing the eccentric, and before the concentric, there is an option to pause. In our example, a 1 means a one-second hold at the end of the eccentric phase.
The concentric phase if the lifting or shortening phase. It’s the part of the movement where you actively move against gravity or resistance. The 3rd number corresponds to this phase. Using our example above, a 2 second ascent during the concentric phase is called for in this tempo.
Lastly, we have the 4th number. It corresponds to the isometric hold at the top of the movement after the concentric phase. Some exercises may include a pause at the top, but in our example tempo a 0 is in the 4th place. So, there is no hold.
Why is Tempo important?
Temp is important for a few reasons:
- Muscle engagement and Time under tension
- Control of the movement and maintaining proper form
- Progressive overload
- Mind-muscle connection
- specific training goals
Muscle engagement and Time Under Tension (TUT):
Changing up a tempo alters the time your muscles spend under tension during an exercise. Time under tension can influence muscle engagement and contribute to muscle growth and strength development. Slower movements can also reduce stress on joints and connective tissue lowering the risk of injury.
Control and Form:
Tempo encourages controlled and intentional movement, promoting prog=per form and reducing risk of injury (injury = pain= bad). Slowing down a pace can allow you to focus on each phase of the exercise and maintain control throughout.
Progressive overload:
Adjusting the tempo is a form of progressive overload, which is a key principle in fitness. By gradually increasing the TUT, you challenge your muscles in new ways, promoting adaptations and improvement.
Mind-Muscle Connection:
Tempo encourages a strong mind-muscle connection by enhancing your awareness of muscle engagement. By being mindful of the pace of the movement, and of the movement itself, you improve the effectiveness of the workout.
Specific Training Goals:
Different tempos can be employed for specific goals. For example, a lower tempo may be beneficial for hypertrophy (muscle growth), while a faster tempo might be used for power development and explosive exercise training.
A colleague of mine even said she uses the same exercise program for clients with different goals and changes the tempo to adhere to their needs.
All in all, incorporating the tool of tempo into your training is a strategic approach to optimize muscle engagement, control, and overall training effectiveness. By understanding tempo, and how to manipulate it, you can tailor your exercises to align with your specific fitness objectives.
