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Plus Forty Fitness’s Go Slow High Intensity Strength Training Protocol

High Intensity Training at Plus-Forty-Fitness is a low force exercise strengthening protocol that was developed by the University of Florida as part of their osteoporosis research program.

The protocol couples the latest engineering technology in equipment design with the most recent research involving exercise physiology.

Exercise is defined as the process of performing work of a demanding nature, in accordance with muscle and joint function, in a controlled environment. At Plus-Forty-Fitness, exercise is performed with a personal trainer, within the constraints of safety, while meaningfully loading the musculature structures to inroad the strength levels stimulating the growth mechanism within minimal time.

30 minute work-out sessions are scheduled with a Personal Trainer to ensure an effective workout. Correct form and positioning is a key element to insure a non-injury work-out. Our trainers are there 100% to support you and your health & fitness goals.

Clients may come once or twice a week. Your Trainer can discuss what would be best for you.

Plus Forty Fitness’ strength training protocol is a 20 second cycle of each repetition. Each repetition requires a 10 second positive contraction, in which the muscles are shortening, and a 10 second negative cycle, in which the muscles are lengthening. The muscles targeted are not unloaded until they have reached a level of fatigue that renders the musculature momentarily dysfunctional (inroading).

The amount of time your muscles are “under tension” is recorded with a stopwatch rather than the customary repetitions. Your time, weight, proper positioning and joint movements are constantly monitored and recorded by your trainer.

Muscles begin to deteriorate as early as your 30’s. As a result, muscles begin to look flabby and unhealthy. Most people see the biggest changes in their 40′ and 50’s. With an average of 1% muscle loss annually, after the age of 40, a person can expect to lose 30% or more of their muscle as they enter their golden years. Muscle deterioration directly effects a person becoming over weight and the amount of fat a person gains. Deteriorating muscles also lead to disease and weak bones.

Plus Forty Fitness’ High Intensity Weight Training is the safest and most structured form of strength training and building muscle.


1. Strength training protects bone health and build muscle mass

2. Strength training makes you stronger and fitter

3. Strength training helps you develop better body mechanics

4. Strength training plays a role in disease prevention

5. Strength training boosts energy levels and improves your mood

6. Strength training translates to more calories burned

“Turn It Around”, at Plus-Forty-Fitness

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