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Most people never get around to going to a gym. Although it could join a gym, they are busy with a variety of things and not go to the gym. The trouble is that exercise also never move at all. They think that if they can not go to the gym, then there is no way to exercise. What is the solution to this problem? The simple answer is that you should exercise at home. Have you ever even thought about the benefits of exercise at home? With high power DVD, such as P90X workouts, there is no excuse for not getting the training you need.
Exercising at home does not necessarily mean that you need to invest in a lot of equipment. You can if you want, but not a necessity. Your login session can be something as simple as doing yoga, stretching, aerobics or basic exercises for which no equipment is necessary. Only by doing that alone can improve your health and body.
Most people will tell you it can be very useful to have at least one set of weights. However, just make sure you get the items that you will actually use. The last thing you need is to have a house full of dust-gathering exercise material.
Imagine being able to come home from work and immediately start exercising. That’s the benefit of exercising at home. You can set any time you would like to have. If you think seriously exercise at home, you may want to invest in several DVD.
For example, P90X is a 90 day high impact training plan designed to bring the gym home. Following the training plan is as good as having a gym. So you see, everything you need for a good home workout session is space, time and a few good films.
What is the P90x workout?
The P90X system is an exercise program at home with DVD intense that says he can give a body defined in 90 days. But it is not a system that is designed for the faint of heart or those who are out of shape.
Getting in shape with P90X training means exercising 6-7 days a week, with a duration of 60-90 minutes each session. And the workouts are so rigorous that we do a fitness test before ordering the P90X training system, to see whether we are prepared for this real challenge.
Each workout comes in a circuit format (like many CrossFit workouts style), where you go from one exercise to another with little rest in between, keeping our high heart rate.
Each day of training aimed at different body parts: the chest and back; then shoulders and arms; legs and back, chest, shoulders and back and biceps and triceps. Other exercises focus on plyometric training or explosive movements (such as the box jump or clap push-ups) and also focused on disciplines such as kickboxing or yoga Kenpo.
For example, the chest workout and lasts 53 minutes and works the chest muscles with variations of push-up, including traditional pushups back at the level of the position openings, tight bends and similar movements.
Regarding the back muscles, variations or pop dominated work exercise with resistance bands, including dominated with hands on shoulder width, behind the neck, supine and other interesting variations. It also includes rowing exercises with dumbbell or resistance bands.
The plyometrics workout is more intense workout P90X model. After a long warm-up, cardio workout this leads us through a series of jumping movements working mainly lower body.
The P90X system is based on the concept of muscle confusion, which means that the variation of hours of training and the introduction of new movements that the body is not fully adapted, as many new modern training techniques such as occurs with other CrossFit, MovNat or Body Pump. This is similar to athletes periodization techniques to get their bodies are continually under the best possible conditions.
During the 90 days of training P90X, we will change our schedule of weekly exercise, every 3-4 weeks. We can also adapt the routine to get the results we’re looking for, and get ea strength or endurance.
The classic P90X training program includes 13 weeks of alternating weekly routines following three:
P90X workout – Weeks 1-3 and 9-11
- Day 1: Chest and Back and abdominal
- Day 2: Plyometrics
- Day 3: Shoulders, arms and abdominals
- Day 4: Yoga
- Day 5: back and leg and abdominal
- Day 6: Kenpo
- Day 7: Rest or training Stretching
P90X workout – Weeks 5-7 and 10-12
- Day 1: Chest, shoulders, triceps and abs
- Day 2: Plyometrics
- Day 3: Back biceps and abs
- Day 4: Yoga
- Day 5: Legs, back and abdominal
- Day 6: Kenpo
- Day 7: Rest and Stretch Workout
P90X Workout – 4.8 and 13 Weeks
- Day 1: Yoga
- Day 2: Ab
- Day 3: Kenpo
- Day 4: Stretching
- Day 5: Abs
- Day 6: Yoga
- Day 7: Rest and Stretch Workout
To determine if you are able to complete this scheme, there is an aptitude test. This test indicates the minimum requirements for different exercises, such as push-ups, sit-ups and chin-ups.
P90X workout program – Pros
If we are already in shape, P90X system is an excellent exercise to lose body fat and increase muscle tone.
The exercise and nutrition regimens are easy to follow, such as training schedules and daily meal plans are set in the brochures. Nutrition brochure also includes a variety of interesting recipes.
It is a very effective training model if all guidelines given during the exercises are followed, as a part of getting a body to go to perfect beach, we will significantly improve our physical.
P90X workout program – Cons
The P90X workouts are designed for healthy people in good physical condition. They are not intended for people with chronic diseases, obesity, or those with physical limitations. Besides the cost of $ 120 for the P90X system, we will have to buy a basic strength training equipment, if it does (dumbbells, bands, discos, bars and pull-up bar).
If our goal is mainly to gain muscle size and strength, most likely see greater benefits with traditional strength training that includes a variety of types of resistance exercise equipment. Because of its format circuit and minimal equipment, the P90X workout DVDs are geared mainly towards improving muscle strength, muscle tone and cardiovascular fitness.
It is an ideal system to gain strength. For the optimal development of muscle strength and size, it is recommended to rest more than 1-2 minutes between sets to recover completely. As for the P90X nutrition plan, phases 1 and 2 are essentially low-carbohydrate diets, which most nutrition experts recommend not to take long.
P90X Advantages and disadvantages
Among the purposes of common New Year we found the exercise to lose weight, get in shape or stay healthy. So this month we introduced in previous articles two types of innovative training: Crossfit and Insanity. This time is the turn of talk about the P90X fitness program. Know what it is, its advantages, disadvantages, and considerations you should take into account to decide what kind of training that best suits you.
Given than it is similar to Insanity program that presents a series of high-intensity exercise to do at home. He promises a toned and fit body in just 90 days. The main objective of this training is to gain muscle mass and tone the body, so if you want to lose weight and carvings will be best to start with other exercises.
P90X is based on Muscle Confusion technique that introduces new exercises and routines constantly so the body never plateaus, giving results in a short time, and the best, do not get bored! To achieve this mix disciplines like cardio, yoga, kick boxing and weightlifting abdomen.
The training consists of 12 DVDs, each focusing on a specific skill or area of the body. Each chapter lasts four weeks with exercises that are constantly changing. However, unlike Insanity, P90X exercises in the required weights, bands, bars and other elements.
- You can practice at home without having to be transported to a gym.
- It is ideal to get in shape, build muscle and tone the body.
- The program comes with a very detailed guide with recipes balanced nutrition to achieve the best results.
- It presents an aptitude test to determine whether the program is appropriate for each person.
- It is fairly balanced in terms of cardiovascular endurance, flexibility and strength.
- Training takes too long: the sessions are long (over 45 minutes) and requires practice six days a week.
- Not recommended for beginners because it is not easy to follow, the exercises are very intense and often do not explain how they are made.
- Bands, dumbbells and bars for certain exercises are required.
- According to experts, it presents inefficient sessions.
- You do not have a coach who will monitor and correct your posture to avoid injury.
Considerations to be taken into account
If you want to lose weight or size it is best to start with other training more focused on that goal, as Insanity, P90X as it is more efficient to build muscle and tone the body.
Require a screen and DVD player on a clear to see and perform routines space. It is important to note that although a program to do at home requires that you spend a lot of time and effort.