Time Under Tension (TUT) Training

By Carla DiGirolamo MD, CFL1  

Time Under Tension (TUT) Training

Time under tension (TUT) refers to the amount of time your muscles spend under resistance. TUT promotes muscle strength and growth, which can result in increased bone density and lower body fat percentages. TUT also helps develop neuromuscular control, which is critically important for balance, coordination, and stability – the key elements for preventing falls, fractures, and other injuries as we age.

There are several ways to increase TUT. Today’s workout focuses on tempo repetitions and isometric holds. This is a heart rate zone 2 workout that packs a punch with this unique and challenging combination of movements that target upper and lower body strength, stability, and neuromuscular control.

For more workouts designed specifically for mid-life women, check out the Weekly Workout every Monday morning in my blog, Athletic Aging!

Warm-Up and Movement Practice

Select your cardio segment option (run, bike, row, or ruck) and perform at an easy pace for 5 minutes.

Watch the movement demo videos carefully and take 5-10 minutes to practice your movement options/modifications.

• Wall sit – Modify the height of your wall sit: Sit lower for more difficulty, sit higher for less difficulty.
• Single-leg squat (“Pistol”) to a bench. Alternative: Split squat (no weight)
• Overhead weighted hold (Weight suggestion: 15 lbs for beginners, 35-40lbs for advanced athletes). A backpack, sandbag, or barbell are great options.
• Plank shoulder taps – Alternatives: Perform from your knees, or hold a high plank on your toes (or knees) for 1 minute and omit the shoulder tap.

Workout

10-minute zone 2 run, bike, row, or ruck

•  4 rounds
•  1:00 Wall sit
•  Right side 5 tempo (3:1:1) single-leg squat to a bench
•  Left side 5 tempo (3:1:1) single-leg squat to a bench
•  3:1:1 refers to 3-count down, 1 count hold at the bottom, 1 count up

10-minute zone 2 run, bike, row, or ruck

•  4 rounds
•  1:00 overhead weighted hold
•  10 Plank shoulder tap – right side
•  10 plank shoulder tap – left side 

Cool Down

Here is a 20-minute Slow Flow yoga sequence to round out this day of body control and jump start your recovery.