Archive for 'Fitness'
Posted on 25. Sep, 2014 by John Rivers.
Many of you know Beachbody’s President and co-founder, Jon Congdon, as a P90X Success Story. And, while he assuredly is, his go-to program when he wants to get back into shape is P90 because it works quicker for him. Let’s take a look at how this program differs from the others in Beachbody’s line-up to see if it should be your default program also.
What is it P90?
In the simplest sense, P90 is an introductory program, where as P90X and INSANITY are graduate programs. This means that even those who’ve never exercised, haven’t in years, or are massively out of shape can do it without having to alter the program to fit their fitness level. However, it’s progressive, which means that even if you were recently in shape, like Congdon, you can start slow are progress at your own pace, no matter how rapid that is.
The reason this works so well is that the program has three different training phase, or blocks, all which consist of different workouts. The fitness guide teaches how to use these to the greatest effect, not just for activity level, but for your goals and preferences. Depending on whether you’re a “weights” person or a “cardio” person, there’s a schedule to fit your personality, and the one thing we’ve found in all our years of creating fitness program is that the more you like what you’re doing, the better your results will be.
Since it’s a Beachbody program, it comes with a nutrition guide. This one is very simple to follow, and, since you should eat based on what you’re doing, it allows you to easily progress along with your workouts. Unlike some of our short term program plans, the P90 Nutrition Guide will give you an eating template that you can use for life, not just while you’re trying to lose weight or get in shape.
Sign up for a free membership to Team Beachbody and it will come with Beachbody’s legendary support, which includes Message Boards so you can ask questions, live video chats with Tony Horton and Beachbody’s other trainers, and access to other support tools.
Finally, you don’t need much gear; just a space in your house where you can take two steps in each direction. The program uses weight, but you have options. Bands are the most effective and space efficient but, if necessary, you could do the entire program using cans, water bottles, bags of rice and other stuff from your pantry for resistance. Not only that, we show you how to modify every movement should you have strength or lack of mobility issues. We like to eliminate every excuse we can.
The P90 History
P90 is a modernization of Power 90, Tony Horton and Beachbody’s first hit exercise program. The success of P90X, along with its successors and our other programs, has allowed Tony to give P90 a laser-like focus helping out of shape people transition to excellent shape quickly and easily.
Unlike P90x, P90 is easy out of the gate. If you’re out of shape, it won’t seem like too much for you. Sure, many people started with P90X, stuck with it, and got outstanding results, but their path would have been quicker, and easier, had they started with Power 90, which is what Beachbody intended when they made it.
P90 improves on Power 90 on both ends of the spectrum. It starts out easier and progresses further than the original, which means more flexibility, hence better results. People in worse condition will progress quicker in the beginning and those in better shape will be closer to elite fitness by its end. This won’t just mean better results than you could expect from Power 90, it will mean faster progression if you end up moving on to P90X, X2, X3, or one of Shaun T’s graduate programs.
Why P90 Works
Since you might think this is just our opinion, let’s dig into it a bit more. Here’s some simple science will explain why P90 is so effective for such a broad range of people.
1. The Specificity of Adaptation
This oddly-titled exercise term identifies how your body responds when it’s put under the strain of an exercise program. When you begin, your heart, lungs, muscles, bones, and connective tissues are all stressed out by the new forces your putting on them. You adapt as time goes by (how quickly depends on your fitness level). This is called an “adaptive phase.”
Once you adapt to your workouts, you get a period where you make rapid advances in fitness. This is called a “growth” or “mastery phase”. The quicker you adapt, the more time you can spend mastering. When you begin a program that’s too difficult for you, you spend more time adapting than mastering. When you get it right, you spend more time in the sweet spot, and result come quicker.
The P90 workouts get harder in each training block. By moving between these blocks, based on your pace of adaption and mastery, you increase your exercise efficiency (meaning you can exercise less). P90’s three phases (termed A, B, and C), allow you to move back and forth for greatest effect.
For example, when Congdon hasn’t been exercising he’ll start with the A rotation until he’s ready to move to B. Because he has a good fitness history, he won’t stay there for the full 30 days. He’ll move up when he’s ready and follow this pattern into the C block. This is a much more effective strategy than jumping straight into P90X or INSANITY, where you’d have to modify every workout in the beginning. Jon is fit enough that he’ll probably move on to those programs before a full 90 days is up, and so might you. Still, it’s most efficient to start slowly and continually progress than start too hard and takes steps back and forth as you get into shape.
2. The Power of Periodizational Training
P90X made periodizational training popular. The term you know it under is Muscle Confusion, which also takes into account variety in the types of workouts you do. Again, we’re talking about adapting and mastering, which you may remember if you’ve read the P90X fitness guide, only now we’re looking those terms of the full scope of the program and all of it’s training “blocks.” P90 uses Muscle Confusion, too, but dials it way back to an entry point that’s more optimal for a greater number of people.
Where P90X maximized diversity, P90 targets simplicity. Diversity is great, and even essential, at some point in fitness because it forced your body to continually adapt and master. But your ultimate goal is master as long as possible, and when you’ve been out of the game for a while, simplicity is how you achieve that. P90 keeps your body progressively overloading so that you adapt quickly and master longer. Then you move into another training block, where the workload changes, and you do it all again.
Power 90 did this too, which why it worked so well, but P90 raises the bar by adding more modern exercise movements, more variety, and more training blocks. Not only does it have three phases, and an optional forth phase (Power 90 had two), it gives you more specific options. Essentially you have eight possible training blocks at your disposal. Or, in other words, all the muscle confusion of P90X, only simplified.
All of which is why it’s Congdon’s favorite. No matter how long it’s been since he’s been able to exercise, P90 offers him a place to begin where he can advance at a pace that’s perfect for whatever shape he’s in at the time. He’s doesn’t have to deal with getting too sore, or getting worse before he gets better. He can get fitter every single day until he’s back into shape. He won’t bother defining it this way. Ask him why he starts with P90 and he edits this article down to three words: “It works better.”
Written by Steve Edwards, Team Beachbody Blog
Posted on 01. Jul, 2014 by John Rivers.
PiYo DVD is available at its Best Value in a Challenge Pack which includes the PiYo workouts and a 30 day supply of Shakeology – the best meal replacement shake on the market and loads of other benefits. At its current price, you are basically getting the PiYO DVD workouts for just a substantial discount!! When you order PiYo through us, you also get these additional benefits:
- Access to our FREE PiYo interactive online support group
- Personal help with goal setting and program design
- Personal help with picking the proper nutrition program for you
- Personal coaching and support all along the way to make sure you get the results you want
**IMPORTANT** Once you order message us HERE and fill out the form so we can get you all set up!
What is PiYO DVD?
A brand new low impact workout program from Chalene Johnson (Turbo Jam/Turbo Fire). In the PiYo DVD workout, low impact means absolutely no jumping, so if you have knee or back problems, this is for you! Don’t think low impact means you won’t get results. This is a fast-paced program based on the best moves from Yoga and Pilates that will get you trading fat for muscle with no weights and no jumps. Great choice for people who love Yoga or Pilates who are looking to change things up.
Bored with your workouts?
Strengthen your core muscles and gain flexibility with Chalene Johnson PiYo DVD, through dance, piyostretch, athletic drills, and sports training activities – lots of variety to make you want to come back every day for more! 8 workouts in all (plus a bonus workout). PiYO DVD Workout will deliver long, lean muscles, a high firm booty, and tight, flat, sexy abs and Chalene Johnson makes it fun and keeps it interesting. If you have done her previous programs, you know what we mean, but if you don’t know Chalene, you are in for a treat!
Your PiYo DVD Workout program includes these PiYo exercise videos:
Align: The Fundamentals (40 min.): This workout breaks down the most important and effective moves in the program to help you perfect your form and get the best results possible.
Define Lower Body (25 min.): Get your sleekest and leanest legs ever as you lengthen and strengthen your entire lower body—from your glutes and hamstrings to your calves.
Define: Upper Body (35 min.): Use this incredibly effective workout to start chiseling away at your upper body to help shape your arms, carve out your triceps, and define sexy shoulders.
Sweat (35 min.): A traditional PiYo workout that incorporates effective dynamic conditioning, fast-paced cardio yoga-flows, and bodyweight resistance strength training to help sculpt your entire body.
Core (30 min.): This ab-centric workout hits your powerhouse from every angle to build a strong core, flat, sculpted abs and obliques, as well as a strong and sexy back.
Strength Intervals (25 min.): Twenty-five minutes is all you need of this nonstop body-carving, calorie-incinerating workout that uses no weights, no equipment, and gives you no bulk!
Drench (45 min.): This endurance workout maximizes fat burning while it works every muscle in your body. It will not only leave you drenched—it will kick-start your metabolism as you scorch away the fat.
Sculpt (30 min.): This workout uses varying tempos to keep your muscles under tension for different periods of time. This generates muscular endurance and metabolic changes that will totally transform your figure.
Posted on 08. May, 2014 by John Rivers.
There are a lot of questions asked about what to do if you miss a workout. At times you may miss a workout because you are sick. Maybe you’re traveling. Some other reason may be that your dog ate your DVD.
Where to start if I miss a workout?
If you miss a day or a couple days, just get back on the wagon as if nothing happened, right with the workout you missed. If you miss a workout for a longer period of time, say a week, then you have a decision to make. You may just start the program over again, or get right back to the place you were when you stopped.
If you miss to many workouts, follow your schedule.
Ultimately, once you get back into the swing of things, what you really want to do is keep motivated. That being said, following the schedule in the program is the best way to get the full benefit from the program. If you miss a workout for a few days, it’s fine to get going where you left off, but if it has been weeks, you will more than likely have lost most of your fitness gains, so it would be better to start from the beginning in order to get the most gains and to avoid getting hurt.
If starting over will devastate you, start from where you left off, but if you have been off for more than 5 to 6 days, start off slow or you will risk the chance of getting so sore you can hardly move. If you miss a workout for to long maybe start with your programs recovery week if there is one.
Posted on 22. Sep, 2013 by John Rivers.
P90X3 – Good things Come in 3’s
IT’S HERE ORDER P90X3 Challenge Pack NOW!!
The Release of P90X3
The rumors are true, P90X3 is on its way. Tony Horton, creator of P90X, P90X2 and now P90X3 has done it again.
This time the X will fit the schedule of the people that find it hard to find time to workout. Unlike P90X and P90X2 the new P90X3 workout is only 30 minutes in duration. That’s right 30 minutes and it includes the best of the previuos X workouts, plus some new and exciting additions. There will of course be resistance work to build lean muscle. Yoga work to enhance flexibility. And wait for it….P90X3 MMA moves. Yes Mixed Martial Arts will be added to P90X3.
The program will consist of 16 DVDs and each workout will be only 30 minutes long. More details will follow as Beachbody continues to release more info. For now you can check out the P90X3 YouTube preview video below.
Posted on 03. May, 2013 by John Rivers.
Shaun T has done it again. First there was Hip Hop Abs and Rockin” Body that Shaun T had us moving and dancing off the pounds. Then came Insanity and Insanity:The Asylum that brought us the high intensity interval training (HIIT). Now Shaun T has done it again with a breakout new program called Focus T25.
What is the Focus T25 Workout? It is 25 nonstop minutes off pure energy, 5 days a week. It will give you the same results as a hour long workout. Broken down into 3 phases (Alpha, Beta and Gamma) Focus T25 begins with a foundation of the basic moves. Once you learn the moves and have them perfected Shaun T moves to the Core stage. Core Strength, Core Moves, Core Speed. No you start to tone and tighten your body. Then comes the strength stage. Using dumbbell or resistance bands, you start to sculpt your body into the specimen it was meant to be.
60 days, 5 days a week, 25 minutes. Get It Done!!
Posted on 07. Apr, 2013 by John Rivers.
What is a pulse or target heart rate?
Your heart rate is defined as your pulse. In one minute, your heart beats X number of times. Your target heart rate is important to know for a successful exercise program. Pulses can vary between certain people. When you’re resting, your pulse is much lower than when you’re active. Exercise requires oxygen-rich blood. If you know how to take your pulse, you’ll be able to better evaluate your exercising progress.
How do you determine your pulse or heart rate?
Your pulse and how to check it:
1. With your index, second and third fingers, place your fingertips on the middle of your wrist, palm side, right below your hand. You can also place these same fingers on a side of your neck.
2. If you push down slowly with your fingers, you’ll feel your blood steadily pulsing.
3. Use a stopwatch, or a clock with a second hand.
4. If you count 10 seconds worth of pulses and multiply the number you get by six, you’ll figure out your pulse (heart rate) for each minute.
The formula for this is:
Number of beats in a 10 second span x 6 = number of beats per minute.
Is your pulse normal?
Here is a list of normal pulse rates for those at rest:
- For children under 15, the average heart rate is 70-100 pulses per minute.
- For adults 18 and older, the average heart rate is 60-100 pulses per minute.
Maximum heart rate:
The highest pulse that you achieve during cardio exercise is the maximum heart rate. Use this formula to find your max heart rate:
220 – your age = estimated maximum pulse rate
For example, a 20 year old’s estimated maximum pulse is around 200 beats a minute.
Some medications and health conditions are enough to affect one’s heart rate. Heart disease, diabetes, and high blood pressure can all affect your heart rate. Asking a doctor about your heart rate is advisable. Knowing what your doctor has to say about your heart rate or pulse during exercise is beneficial to your health and safety. In fact, in order to get the most accurate heart rate, you can take a supervised medically graded test.
Target Heart Rate
When you exercise, it is beneficial for you to work out in your target heart rate zone. This is when your heart beat is between 60 to 80% of your maximum rate. When exercising in your target heart rate zone, you will reap the benefits of a cardiovascular workout. As your body gets accustomed to your workout, it will take you longer or more intensity to get into “Your Zone”. It may even require you to change or alter your workout program so that your body is doing something different. I have people say to me that they are walking or riding a bike everyday but lose no weight. The answer could as simple as getting into your target heart rate zone. our healthcare provider might find it necessary to decrease your maximum heart rate to 50% in the beginning depending on your health.
Exercising above a level of 85% is not recommended for anyone. That sort of intensity has no health benefits; if anything, it increases your risks for orthopedic and cardiovascular damage.
When starting an exercise program, check with your medical provider. Your provider can determine a program that works for your needs.
You may determine that gradually building up to your target heart rate works best for you, especially for those who do not tend to exercise regularly. Slow down if your target heart rate gets too high.
Target Heart Rate Chart
Posted on 14. Jun, 2012 by John Rivers.
If you are serious about getting into shape, losing weight and ridding yourself of that spare tire, then you might be a candidate for the P90X Workout. The P90X Workout has become the number one home workout routine. It will allow you to get into the best shape that you have ever been in your life.
Who the P90X Workout is not for:
1. The P90X workout is not for the person who has not workout in a couple years. You may want to start out with the Power 90 home workout to get you started and build up to the P90X workout.
2. It is not for the person that doesn’t have time for a 60 minute home workout. The P90X workout takes at least 60 minutes, 6 days a week. If you are pressed for time and are serious about getting into shape then try Power 90 or 10 Minute Trainer.
3. The P90X workout is not for the person looking for the magic pill or quick fix. It takes good old fashion sweat and nutrition to lose the weight and get into shape.
Who is the P90X workout for?
This extreme home workout is for the person that is serious about losing weight and getting into the best shape of their life. This home workout routine is successful thanks to the principle of “Muscle Confusion”. This helps to speed up your results by constantly adding and alternating exercises to prevent your body from hitting a weight loss plateau. The other great benefit about the P90X workout is you never get bored. You get 12 exercise DVD’s and a thorough nutrition guide to assist you through each step of the program. Commit to one hour a day to get into the best shape that you have ever been in. You don’t need a high priced gym membership. You don’t need any fancy equipment. A pair of dumbbells or resistance band is all you need and space to get busy!!
P90X Workout!! “Bring It”
Posted on 29. May, 2012 by John Rivers.
Beth and I after 8 months into our new fitness lifestyle have decided to tackle the INSANITY Workout!! We both started with 10 Minute Trainer because of our busy high school marching band schedule. Both of us had great results with before the INSANITY Workout on 10 Minute Trainer, her losing 60lbs and me losing 40lbs. After a couple weeks of Turbo Jam for her and Power 90 for me she wanted to do the INSANITY Workout. With both of us being former U.S. Marines we were both looking forward to the challenge.
Week 1 INSANITY Workout
The INSANITY Workout starts out with a Fit Test. This 30 minute video takes you through 8 exercises to establish a starting fitness level. Thus giving you a base to improve from. You will eventually do this Fit Test every two weeks.
It kicked our butt!!! I wanted to take a break during the Fit Test but Beth said “that would not be a good measurement if I rested” so I kept going.
Pace yourself when starting the INSANITY Workout
After the Fit Test we started our first video Plyometric Cardio Circuit, 42 minutes of insane cardio movements. All of the movements are very doable but it was just hard to keep up. The warm up was a beast in itself. But I had to remind myself that the people on the DVD have done this a couple times and this was my first time. So I chilled out and paced myself.
The next day was Cardio Power & Resistance, 40 minutes. Again we had to pace ourselves to keep up. The sweat was pouring. I think I have ever sweated that much before.
Day 3 – Cardio Recovery was next lasting 33 minutes. Lots of stretching and very slow movements. The sweat still flowed.
Now it was time for Pure Cardio, 55 minutes or nonstop movement on day 4. And Day 5 was a repeat of Day 1 – Plyometric Cardio Circuit. And Day 6 was a repeat of Day 2 – Cardio Power & Resistance.
Day 7 was a rest day that we really looked forward to.
All in all The first week of the INSANITY Workout was fun, exhausting and anticipated. We can’t wait for week 2 of the INSANITY Workout!!
you should be in decent physical shape before starting INSANITY!!
Posted on 16. May, 2012 by John Rivers.
Home workout routines are becoming very popular. Since 63% of American adults are overweight or obese there is a need to do something about our health and fitness. Busy work schedules and family life makes it very hard to find the time to go to a gym, so that’s why finding good home workout routines are important.
Everyone wants to be in shape and have that youthful looking body, but we all know that it takes time and effort. Let’s get one thing straight from the beginning. We all know if we are honest with ourselves that there is no magic pill or quick fix to losing weight. Good nutrition and moving our bodies is the only way to properly lose weight and keep it off. Feeding our bodies with nutritious foods and finding good home workout routines are essential to a healthy lifestyle. And that is what it must become a “Lifestyle”.
Home workout routines, which ones right for me?
You can change your fitness level by simply taking a walk after dinner each evening. Or if you have the availability during your lunch break at work. But for some that just isn’t possible. Most home workout routines are achieved by using a good top notch DVD fitness program. You have seen the infomercials. P90X, INSANITY, Brazil Butt Lift, 10 Minute Trainer, etc. ,these are all good home workout routines, but which one is the right one for you. That’s the most important thing to find out. You want home workout routines that will keep your interest and that are fun to do. Because again, it has to be a lifestyle in order to keep the changes in weight loss and fitness.
Do you like to dance or maybe you where a high school or college athlete. Maybe you have never done any type of exercise before and this is your first time. There are many home workout routines that can meet your needs. Maybe you have a busy schedule. Well there are home workout routines for you too. To put it simply, “There is no Excuse” to not putting yourself first and taking charge of your health and fitness.
Here at Home Workouts Work we want to help you get started towards your new lifestyle of health and fitness. The keys are first to Decide to do something about your health and fitness. If you don’t see the importance in it no one else will. The second step is to Commit to a program. There are many home workout routines to choose from to accomplish your goals. The third is to let us help support you in your journey to good health and fitness. And from all of these you will Succeed
Home Workout Routines
Choose from some of the Home Workout Routines below to see which ones good for you
Posted on 26. Apr, 2012 by John Rivers.
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