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Classes at Bally's
Free 12-Second Sequence classes
• Bally Total Fitness, 2475 N. Swan Road, 323-1238. 5:30 p.m. Wednesday.
• Bally Total Fitness, 4690 N. Oracle Road, 293-2330. 4 p.m. Wednesday.
Anyone age 13 and older is welcome. Those age 13-17 must have a parent or guardian in the building while they work out.
'Controlled tension' the key
We e-mailed Jorge Cruise, the 36-year-old creator of the 12-Second Sequence, a few questions about his workout methods.
How is the 12-Second Sequence superior to other ways of working out?
"In just 20 minutes, you will get the equivalent of a two-hour workout. Controlled tension fatigues your muscle tissue faster than any other program available; when you create muscle fatigue, you are on your way to building new fat-burning lean muscle tissue, which is critical to sculpting and toning your body — and getting rid of that dreaded belly fat!
"You will see your waist shrink in two weeks, and if you commit to the entire eight weeks of the program, you will see your best body ever."
What are the cons, if any, of using this type of workout?
"Some people might think they aren't working out enough with this program, since the workouts are 20 minutes each, twice a week with five days off.
"I know there are skeptics but trust me. . . . If you want to do something on your days off, I recommend 20 minutes of cardio first thing in the morning for accelerated results."
Why isn't it called the 22-Second Sequence, since it's 10 seconds up, pause for two, and 10 seconds down?
"The 10 seconds of controlled movement plus a two-second static hold represent the core of the 12-Second Sequence — this is where you create the challenge essential to changing your muscle, and it's how the 12-Second Sequence got its name."
Also, this type of working out isn't a new technique. Why is this a big deal now, and how did you come up with the name?
"Two of the elements at the core of the 12-Second Sequence — static contraction and slow-cadence lifting — are time-tested, proven resistance techniques.
". . . This combination allows for maximum results in minimal time, dramatically compressing the amount of time it takes to achieve muscle fatigue."

Accent

Wait training

Many exercisers favor the 12-Second Sequence, in which slow is the way to go
By Valerie Vinyard
arizona daily star
Tucson, Arizona | Published: 02.12.2008
There seems to be something about the number 12.
There are 12-step programs. Twelve months in a year. "The 12 Days of Christmas."
Now there's the 12-Second Sequence. It emphasizes slow, controlled movements when lifting weights.
For example, instead of lifting a 40-pound weight 12 times, you lift a 30-pound weight four times, only very slowly.
"You're still doing the same exercises, but you're doing it at a very slow tempo," said Bob Kline, Bally Total Fitness area fitness director for Arizona and Colorado. "You're lifting it for 10 seconds, pausing for two, then 10 seconds down."
Because it's more challenging, Kline suggested starting with a lower weight than usual, about 25 percent less.
Bally is showcasing the 12-Second Sequence at clubs nationwide Wednesday.
Monica Ramirez, a supervisor at United Parcel Service of America Inc. in Tucson, has worked out with a trainer about twice a week since August. Ramirez is a fan of the 12-Second Sequence.
"I really like it," said the 33-year-old. "I never even knew about it. I like how you stand in one place for 10 seconds, and your muscles are like, 'What's going on?' "
In about four workouts, Ramirez noticed more muscle definition, especially in her abs.
"It's amazing," she said. "But don't do it every day. You need to keep your body guessing."
Krystine Burrows, 33, a fitness and nutrition director for the Swan Road Bally, has been with the club about four years.
"I like that you can really focus on form," Burrows said. "I notice that when repetitions are fast, it's hard to pay attention to your own form.
"Proper form is everything. Without form, don't even bother exercising."
The 12-Second Sequence is part of Bally's "resolution rescue" — geared to buoy people starting to slip with their New Year's resolutions, Kline said.
The 12-Second Sequence name might be new, but the practice of lifting weights really slowly isn't. Workout guru and San Diego resident Jorge Cruise trademarked this name and released a book on it, "The 12-Second Sequence" (Crown, $25.95), on Dec. 31.
"The 12-Second Sequence ... combines two proven resistance techniques — slow-cadence lifting and static contraction — to create our trademarked method: Controlled Tension," Cruise said in a recent e-mail.
This method of working out can prevent poor workout habits, Kline said.
"A lot of people let momentum take over when it comes to moving the weight," he said. "It's not only less effective, but it's also dangerous."
Already, the two Bally clubs in Tucson offer hourly Total Body Classes. The classes incorporate cardio, strength and flexibility segments. The 12-Second Sequence is used during the strength part of the class. Bally members can participate for free; day passes cost $10.
"I believe (the 12-Second Sequence) will complement every exercise routine or program," said Burrows, who's also an exercise physiologist.
● Contact reporter Valerie Vinyard at 573-4136 or vvinyard@azstarnet.com.
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