Gym myths II

Fitness & Spa

Stuck in a rut or hit a plateau with your training? Altering your time under tension or the eccentric part of a lift can light a fire in your muscles and push your training to another level.

What is lifting tempo and time under tension?

The tempo of a lift refers to the amount of time it takes the muscle to go through the concentric (the muscle contracting) and eccentric (the muscle elongating) phases,
as well as how long you hold the rep for at the end of the movement. This can change for different lifts, styles of training and training goals.

Time under tension is a common phrase in the fitness industry which refers to the amount of time the muscle is having to control the weight on any of the phases of the

Lifting tempo makes sure we are keeping control throughout the lift and not just allowing the weights to drop and then using the momentum to “bounce” the weight
back up. Controlling the rep tempo can help to build more strength and muscle by increasing muscle tension.

What is eccentric training?

Eccentric training focuses on the lowering portion of a lift. This is done through the use of bands, training partners or your friendly fitness team. Take the bench press for
example, you would select a weight that’s 110% of your 1 rep max, you then control the weight on the way down (the eccentric phase) for a count of 6 seconds, once the
bar reaches the chest, your training partner helps lift the weight back up to start again.

This allows the muscle to take a heavier load, meaning we will be using the stronger portion of the lift to help break through plateaus, boost the intensity of your lifts or boost
the weight you can use.

Taking advantage of these training methods

To use the tempo of a lift to your advantage, it is important firstly to make sure you understand what it is you want from your lift. For example, if you are trying to
increase muscle hypertrophy, one simple tempo range would be as follows:

• Lower the weight for around 3 seconds under control
• Pause the weight for 0-1 seconds at the end of the lowering phase
• Take 2-3 seconds on the way back up
• Pause the weight for 0-1 seconds at the end of the pushing phase

The added time under tension would promote blood flow to the working muscle and increase hypertrophy. This would be referred to as 3030 tempo.

Tempo is one of the most overlooked areas of training intensity (second to rest periods which we’ll discuss in another article). Utilising it can take your training to another level and should always be monitored and adjusted so that you don’t allow the body to settle into a training pattern.

Don’t forget, the fitness team are here to help! You can talk to them and get help with implementing these techniques and making sure you are using them as optimally as possible.

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Re-opening Thursday 6th August

We are thrilled to announce the SnowDome will re-open on Thursday 6th August.

Following the announcement on Friday 31st July, Snow Sports England have liaised with the government's department of digital, culture, media & sport (DCMS). The SnowDome has now been advised that indoor snow sport facilities are not affected by the recent announcement and therefore can re-open in accordance with the government’s guidance for indoor sports facilities.

Ice skating rinks are however affected by the latest announcement and therefore the ice rink, ice track and snow fun park will remain closed until further notice.

On this basis we are extremely pleased to announce that we will open the SnowDome on Thursday 6th August for all skiing, snowboarding, tobogganing, climbing and swimming. We look forward to welcoming you and your family back very soon!

SnowDome Fitness will remain open to members and is unaffected by this update.

Temporary Closure Relaxed Booking Terms & Conditions

For new bookings - we want to reassure all our guests making future bookings, if the SnowDome is not re-open in time for your future visit, we will refund the entirety of your booking or provide a transfer to a later date of your choice.

Please refer to our website and social media channels for updates on re-opening.

We look forward to welcoming you back to the SnowDome as soon as it’s appropriate to do so.

Please do contact Guest Services should you have any further questions at guestservices@snowdome.co.uk