- There are 5 key requirements to achieve physical fitness:
- Muscular Strength. Muscular strength is the ability of the muscle to exert force during an activity. The key to making your muscles stronger is working them against resistance, whether that be from weights, gravity, springs.
- Muscular Endurance. Muscular endurance is the ability of the muscle to continue to perform without fatigue.
- Cardiorespiratory Endurance. Cardiorespiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity.
- Flexibility. Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life.
- Body composition. Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body. A person's total body weight may not change over time; but his/her body composition might, resulting in a greater fat gain and greater muscle loss. The bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). SPX will help you loose fat and build muscles.
SPX Fitness will help you meet all these requirements in just 40 minutes!
Other key elements to Sebastien's widely endorsed training program are:
Slow and controlled movement
The lifting and lowering phases of each repetition take 4 seconds or more. They key is not to lift using momentum. A big advantage is the smaller risk of injury compared to other methods of lifting; many joint injuries occur from lifting weights too fast. Another advantage of slow and controlled movement training is that it can be used to "wake" up muscles that have gotten used to traditional methods. One more advantage is the amount of time that the muscle is placed under tension. This could be a key factor in why members have experienced greater gains in strength.
Each set is designed to work the muscle to failure. Muscular "failure" is defined as when the muscle can no longer move or contract concentrically. During a session, each set allows you to progress through all 4 motor unit types. Your body will start by recruiting your slow twitch fibers first, as the set progresses and those fiber weakens, your body will recruit your fast intermediate muscles fibers (type 2a and 2b); finally for the last 2 to 20 seconds of the set, your body will recruit your fast twitch fibers. That progressive overloading seems to stimulate the biggest amount of muscle fibers and creates the greatest metabolic response.
Intensity is the amount of effort required or the amount of energy required to do the work. You can increase intensity by recruiting the most number of muscle fibers in the shortest amount of time and/or by reducing the time between sets. In other words, you should either burn more calories in the same amount of time, or burn the same calories in a lesser amount of time or combine both.
Excess post-exercise oxygen consumption (EPOC). Many studies show that the greater loss of fat happens AFTER the workout!
During EPOC the body is restoring itself to its pre-exercise state, and thus is consuming oxygen at an elevated rate. This means that energy is also being expended at an elevated rate (including an elevated consumption of fat).
The EPOC effect is greatest soon after the exercise is completed and decays to a lesser level over time. Some studies found measurable effect existed up to 38 hour after the exercise!!