Slow the Eff Down. (If you’re a HIIT junkie, or always shooting for PRs…)

This came to mind today in a virtual small group Row + Strength session when we talked (again) about rowing at a low stroke rate (today at zone 2) to build base, maintain strong mechanics, and slowing down execution of strength moves for effective, efficient, and safe training, to develop overall strength and peak performance. 

Slowing down is the key.

Let’s hit the science books to look at why slowing down is actually the ultimate power move.

The Cardio Reality Check: The 80-20 Rule

There is an undeniable, satisfying adrenaline rush that comes with high-intensity workouts. The endorphin surge, the sweat –

I get it. It’s why HIIT classes are so incredibly popular. But training at your redline is a trap. It can backfire for weight control, lead to over training syndrome, and even pose risks to your cardiovascular health.

When it comes to smart, effective training – especially as we age – balance is everything.

• The 80-20 Rule: Optimally, effective training programs should consist of only 20% high-intensity work and 80% moderate-to-low intensity work. Yes, slow and steady rowing can be boring, I am not a fan but it’s incredibly important. Zone 2, talkable, and longish (30 minutes or more) is the ticket.
• The Sweet Spot for Heart Health: Both a completely sedentary lifestyle and extreme, continuous overtraining increase your susceptibility to heart irregularities.

Take Note: Continuous, unmitigated high-intensity training correlates with a higher risk of age-related arrhythmias, such as atrial fibrillation (AFib). Getting the balance right is what actually protects your heart.

Strength Training: Defying Gravity & Time Under Tension

Executing your lifts with slow, intentional, deliberate control is where the real magic happens. Go slower for strength training gains Slowing down your repetitions using time under tension may help build stronger muscles.

1. Boosts Time Under Tension (TUT)

When you move slowly, your muscles spend more time working against resistance. This creates greater metabolic stress and stimulates more muscle fibers, leading to superior muscle growth (hypertrophy) and strength. You also prevent momentum from taking over and “cheating” your muscles out of the hard work.

2. Leverages the Eccentric Phase

The eccentric phase is the portion of an exercise where the muscle lengthens under tension (like slowly lowering in a squat).

• By intentionally slowing down the downward phase (or the recovery phase of the rowing stroke), you are literally defying gravity – forcing your muscles to control a load that gravity wants to pull you and the weight you’re using straight to the floor.
• The tradeoff? You might experience a bit of DOMS (delayed onset muscle soreness). It passes in a few days, and you get stronger muscles and more stable joints.

The little guys cheat: Synergist Dominance

I know you’ve heard me say that the little muscle groups love to help out the big guys?

Our bodies are incredibly smart. When we move too quickly or become fatigued, our primary, large muscles temporarily check out. In biomechanics, this trigger is known as synergist dominance.

• What happens: The smaller, assisting muscles (the synergists) are forced to overwork to compensate for the main movers.
• The result: While this keeps you moving in the short term, it quickly leads to joint strain, premature fatigue, and injury. Slowing down forces the primary muscles to do their job and keeps the little guys in their proper, supporting roles.

Case in Point: The Rowing Stroke

Rowing is a beautiful blend of strength and cardio, requiring both force and speed. However, rushing your stroke rate (strokes per minute) is counterproductive.

When you increase your strokes per minute, mechanics break down. You lose the ability to generate true power at the catch – the moment at the beginning of the leg drive. By slowing down the recovery phase of the stroke, you give yourself the time and posture needed to drive with maximum power and effective mechanics.  

I love this video from Shane Farmer of Dark Horse Rowing:  Slow down to go fast.

Exercising slowly has profound mental and emotional benefits. By slowing down and focusing on the mechanics of your movement and the rhythm of your breath, you cultivate mindfulness. This presence reduces stress, lowers anxiety, and boosts your overall mood far better than a frantic, rushed workout ever could.

So, next time you feel the urge to speed through a set or crank up the stroke rate just to see a lower split, more meters, higher number of sets or reps, literally take a deep breath (that should sound familiar too!) and slow the eff down.

Tell me your thoughts. Are you a HIIT junkie? Are you competing with others in classes, or with yourself constantly chasing PRs?

We’ve all been there, and we’re learning all the time.

x

Polli