Tempo training is simply tempo sequencing your exercise movements over a duration of time. Another way to explain it is as a “cardio-infused anaerobic training method” that I have come to call “Polykinetics Tempo Training” and it consists of three major areas: Movement, Music and Mindset. These three areas come together to provide an “all in one” approach to physical fitness for mental health improvements simply by “staying on the beat”.
HOW DOES IT WORK?
Physically, it’s basic simple science.
It’s all about taking potential energy with kinetic energy causing friction build up that causes the “burning” sensation you feel when do a tempo training workout. The same science happens when we rub our hands together at a fast rate.
It typically takes the average person from anywhere of 30 seconds (beginners) to 1 minute (advanced exercisers) to start “feeling the burn” of the exercise movement.
From there it’s up to the participant to “hold on” to the burning sensation for as long as their body’s and brain will allow before being forced to stop and rest. This is how you’re able to build up cardio and muscular stamina without over exhausting the body or increasing any risk of injury.
The ultimate smarter not harder way to workout.
Let’s dip into each of the three main areas of Polykinetics tempo and explore how to get fit smart in 2024.
MINDSET
I always feel this is what’s most important part to the overall process because if you don’t have the will to make changes, no way can ever help you therefore your mind must already be at the finish line in order for the body to follow suit. The mindset to say “Today is the day”, “It’s time for a change”–then comes “the way” to make it happen.
In tempo training, many times “the way” is the reason why the music is so important to any fitness routine. It sets the standard of the motivation, speed and time duration we will be using in our tempo workout.
The Polykinetics mindset is one of “no pain in vain” meaning you don’t experience hardship for no reason, that there is a purpose to pain particularly when we are working to build up our best selves physically and mentally.
MUSIC/METRONOME
This sets the foundation for a tempo training workout. This will tell you how fast and how long you will be doing the exercise movement for as well as help instill a motivating mindset through the use of music versus using a metronome machine which is still a valid way to do tempo training and can be beneficial for those who find music confuses or distracts them from their workout. Metronomes are a great alternative to music if music just isnt your thing.
There is a wealth of science supporting tempo training fundamentals particularly through the use of the music. By tempo sequencing my favorite music, I am able to keep myself motivated for hours on end where I burn 1000’s of calories without even thinking about it.
The music motivates me to move and the movements I use set the standards of my fitness goals.
MOVEMENTS
Remember, tempo training can be used with any movement or activity you set it to.
With machines, just bodyweight, standing, sitting, laying down, on your side, in a chair, on your bed. Tempo training can be done anywhere at anytime of the day or night. Some workout sequences are only 1-2 minutes in length so using the “I’m too busy” excuse does not hold water in tempo training. Excuse destroyed!
My best advice is to pick movements that you do on a regular basis.
Daily life movements that support the work you do outside of your workout. Daily activities and responsibilities that can become troublesome if facing physical or mental illnesses/disorders. Put together a list of those daily movements and stay true to that list of basic movements that can literally help you build up a better life physically and mentally.
The simplicity yet effectiveness of this technique is both in the center or praise and backlash from “fitness experts” who swear tempo training is the perfect method and to those who believe it’s merely a parlor trick and not a serious technique to be taught to the masses.
I beg to differ on the latter and have been fighting those skeptics (the ones unwilling to try tempo training) to step up to the challenge and put their own ego on the line. I stand by my statements about tempo training being the best go-to for beginners and the best add-on for advanced exercises. It is simply the best approach to getting physically and mentally fit this year.
WEIGHT LIFTING AND TEMPO TRAINING
Tempo training can be done with or without additional weights being used. If your goal is to get bigger gains then the use of weights in tempo are almost a must. However, remember, that the heavier the weight and the faster the tempo will increase risk of injury, so feel free to break out those 1, 2 and 3 lbs weights because now they have a new purpose in your tempo workout.
A little extra weight goes a very long way in tempo training.
With tempo training think of it as an “all in one” approach to physical fitness which does a multitude of things for the brain mentally. When I set out to change my fitness future I came with a list of stipulations I wasn’t willing to budge on and I created a method around those to come up with an “excuse proof” way to workout no matter how “bad” your situation may be, tempo training absolutely will help alleviate what’s troubling us physically and mentally.
Lastly…..
I say try a tempo workout today if you haven’t.
It will absolutely change the way you feel and perceived working out and exercising all together. Tempo training doesn’t feel like work. It feels like a game. A game of “will I make it?” and the process that takes place is nothing short of miraculous.
For the last 10 years. I have used tempo training exercises and workouts to help me overcome obesity (losing more than 100lbs) addiction, hardships, severe depression, severe anxiety and symptoms contributed to having Bipolar Disorder type 1.
I am excited to see more “tempo” science studies getting released and having science show how staying on a consistent rhythmic beat while you workout is far more beneficial than other “standard” programs still being taught today. Just recently Planet Fitness has publicly endorsed a tempo training program on their app, showing strong support for this way of working out.
If interested in learning more about tempo training and Polykinetics. Feel free to contact me directly:
polykinetics@gmail.com