Adaptive Workouts

High Intensity Strength Training (HIST)

Our Services
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We offer 1-1 personal training on medical grade exercise equipment. Our expertise is slow motion, high intensity Strength Training, also known as Super-Slow protocol or Body By Science "Big Five" workout.

Five days a week of sweaty cardio is not the only way to maintain your body. The center of metabolic health is not the heart and cardiovascular system; it is the muscle system. Thousands of men and women choose Strength Training to build healthy lean muscle and achieve metabolic conditioning.

Rethink your cardio workouts. Strength Training is ideal for all fitness levels, all age groups, and most health conditions. Be stronger and healthier, feel better with more energy for daily life.


learn about strength training

Our Specials

  Winter is a huge opportunity for cyclists to focus on strength training. Improve fatigue resistance during long rides. Gain wider range of motion, more power in pedal stroke.

Winter Program 4 Cyclists

Our Strength Training Program

Our exercise program is based on the book Body By Science from Doug McGuff and John Little. You may have heard of it as The Big-Five Workout. Doug runs his own training facility. Over the years many thousand exercise sessions were delivered to male and female clients, many aged 55+. It has proven safe and effective, with numerous medical research studies confirming the results.

The program consists of isolated and compound exercises, latter involving rotation around several joint axes and recruiting several muscular groups per exercise. Unlike what you see in a typical gym, in our program we do only one repetition on each machine and muscle group. We also move weights very slowly. This technique of moving weight very slowly in just one continuous repetition is known as Super Slow™. It was discovered, documented, and trademarked by Ken Hutchins in late 80's early 90's.

Watch this great video by McKerrin Kelly describing Super Slow and showcasing one complete exercise on Chest Press machine.

In each 20 min session once or twice a week you work on 5-7 different machines. No shower is required because no perspiration is produced. Each session delivers a complete workout for your entire body. Your progress is supervised, precisely measured and documented by a personal trainer.

Momentary muscle fatigue produced by the exercise is a very powerful stimulus. In response -- your body will rebuild stronger, denser muscle for several days after the workout. The entire body will be actively working to adjust to a new stimulus, including the immune, endocrine, cardiovascular, muscular, and nervous systems. This metabolic conditioning and broad health benefits it brings is unique to strength training. It can't be achieved by the cardio or other types of workout.

 

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Client Testimonies

Adaptive Workouts is under the direct control of the trainers-founders. We don't have to answer to executives or shareholders. Our only concern -- is our clients and their results.

Anna V: [ on Yelp ]

"Great place for strength training! I am active in hiking, biking, swimming and other recreational activities, but not a gym activist. Comparing with regular gym exercises, this place is focused on intense strength training that are safe and quick. Olga helped me realize the importance of this training: maintaining and growing my muscles. She guided me thru all machines and motivated me for hardworking exercises. Olga's personal training sessions are quick but very intense, so I feel much better muscle tone as a result."

Dmitriy B: [ on FB ]

"I have done a lot of weight lifting in the past and spent many hours in a gym but I have never seen such an effective strength training exercise routine. Olga pushes me to the limit every time and under her supervision I get impactful training in fraction of time it used to take in a conventional gym. I like the exercise because the risk of injury is very low. It is very important when you start working with serous weights. I love personal training session and the science behind the workout!"

Elizabeth RP: [ on Yelp ]

"Have been looking for a truly effective strength-building workout for a while -- finally found just the right one! It works (based on real science). It is quick. It is safe. Perfect for any age, but especially for the mature age."

Aparna K: [ on Yelp ]

"This has been by far the most revolutionary workout regimen I have seen. I have been enrolled in a gym for years and have tried many different routines like zumba, TRX, cross-fit etc but this has been the most effective and efficient in getting a full body workout in the shortest amount of time. Olga is an amazing trainer. I love the constant positive reinforcement and reminder to use the right posture when exercising. At this point I am addicted to this workout and I don't see myself going back to my old routine. The workout is intense but I feel great the rest of the day!"

The influence of the personal trainer has a huge effect on the outcome: "one-on-one training is an effective method for changing attitudes; impressive 73% of the clients showed upward movement after the 10-week intervention". [ # ]

Our Strength Training Equipment

At Adaptive Workouts we use high quality medical grade exercise equipment by Nautilus. These are state-of-the art low friction strength training machines. Each is uniquely fitted to the resistance curve of a specific muscle group.

We have four machines for the upper body strength exercises.


Chest Press for Pectoralis Major, Pectoralis Minor, Anterior Deltoid, and Triceps. Converging, dependant movement arms allow increased range of movement. Dual grip positions allow for a varied workout.

Shoulder Press for Deltoids and Triceps. Front press movement with converging arms reduces undesired strain on shoulder joints and minimizes shoulder impingement.

Row for Latissimus Dorsi, Trapezious, Rhomboids, Teres Major and Minor, Posterior Deltoids, and Biceps. Rotating Ergo Grip handles for natural hands supination and pronation. Four bar function generator matches the user strength curve.

Lat Pull Down for Latissimus Dorsi and Biceps. Rotating Ergo Grip handles for natural hand supination and pronation which reduces stress at the wrist.

We have four machines for the lower body strength exercises.


Leg Press for Quadriceps, Hamstrings, Gluteus. Maximum muscle involvement with minimum knee and back stress. Four-bar linkage technology controls position and angle of foot platform and provides optimal biomechanics.

Leg Extension for Quadriceps. Maximum range extension while maintaining proper knee alignment. Reclined seat angle promotes full range quadriceps contraction.

Seated Leg Curl for Hamstrings. Advanced coupled movement arm technology enables proper knee axis alignment throughout movement.

Leg Abduction, Adduction for Hip Adductors and Abductors. Correct, uncompromising strength curve for both adduction and abduction movements. Adjustable range of motion for customization to individual user needs.

We have three machines for the core strength exercises.

Four-Way Neck for neck extension, flexion and lateral exercises. The forehead pad is made of visco-elastic foam that forms to your forehead; this eliminates the pressure on your face. Strengthening the neck is essential in reducing injuries for athletes.

Abdominal Crunch for Abdominals. Four-bar linkage on upper movement arm provides a moving axis of rotation around the thoracic region of the spine for ultimate user feel.

Lower Back for Erector Spinae. The only full range lumbar isolated machine that emulates the function of rotation around multiple vertebrae. Contoured lower back pad allows full range extension.

Our Exercise Videos

We exercise exclusively in our own studio following the same program we offer to our clients: two short exercise sessions a week. Above are some of our actual workout videos. Note that while the videos cover many exercises -- we never do them all at once, just 5-7 selected exercises per session.

Rethink your cardio workouts. Strength Training is ideal for all fitness levels, all age groups, and most health conditions. Be stronger and healthier, feel better with more energy for daily life.

 

book your workout now

Our Team

Olga Simakova, MS, MLIS

CEO, Chief Trainer, co-Founder
ACSM Certified Trainer
SafeStrength Certified Trainer
18 years as a quality manager in high-tech
introduced to Super Slow in 2003


Pavel Simakov, PhD

President, Chief Scientist, co-Founder
22 years as a head of engineering
contributing author @ Science magazine
currently at Google Research
introduced to Super Slow in 2003

We come from technical backgrounds, having spent 20 years each in the high-tech industry. We realized early how surprisingly difficult it is for an average adult to maintain healthy lifestyle year after year. Through the trial and error we discovered that nutritional and exercise sciences require full-time research to be applied properly.

With Olga's passion for helping others and Pavel's dedication to the quantitative research, we opened Adaptive Workouts together. We decided to focus on the high intensity strength training -- the safest and the most effective exercise currently known. Realizing that everyone's body responds differently and some people have more limitations than others, we work together to provide an individualized approach for each client.

Strength Training Benefits & Research

The health benefits of high intensity strength training are numerous. Here are selected books and introductory articles to help you conduct an independent research.

  • Though The Most Effective General Exercise Program
    A must read book "Body by Science"! Backed by rigorous research, the Dr. Doug McGuff presents a scientifically proven formula a weekly high-intensity program for increasing strength, revving metabolism, and building muscle for a total fitness experience. [link]
  • Proven Safe at All Ages, at 50+, and way beyond
    A book by an exercise expert Wayne L. Westcott, PhD. Strength training offers many benefits for active adults, including enhanced athletic performance, reduced risk of disease, and decreased symptoms of arthritis, diabetes, and osteoporosis. [link]
  • Prevents and Reverses Muscle Atrophy, Sarcopenia, and Dynapenia
    Ohio University team states that resistance exercise training should be considered a first-line treatment strategy for managing and preventing both sarcopenia and dynapenia. [link]
  • Increases Bone Mineral Density Fighting Osteopenia, and Osteoporosis
    Clinician's Guide to Prevention and Treatment of Osteoporosis recommends regular weight-bearing and muscle-strengthening exercise to maintain or improve bone strength; and reduce the risk of falls and fractures. [link]
  • Improves Lipid Profiles, LDL/HDL Cholesterol Levels
    A review of 13 published investigations assesses the evidence that aerobic exercise, resistance training and combined aerobic and resistance training positively influence cholesterol levels and the lipid profile. [link]
  • Cuts Risk Of Type 2 Diabetes
    Engaging in a regular high intensity strength training slashes risk of type 2 diabetes, and the benefit increases with the amount of strength training per week, according to new research. It's critical to work under personal trainer supervision, because home-based resistance training is not sufficient to maintain improved glycemic control. [link], [link]

Stay away from random websites when doing research online. Favor quality, peer reviewed research articles and books by established publishers. Visit [PubMed.gov] -- US government supported, free, online search engine serving information from US National Library of Medicine, National Institutes of Health (NIH), and National Center for Biotechnology Information (NCBI).

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840 El Camino Real, Unit A, Belmont, CA 94002

email or call (650) 733-9889

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