Progression and intensity

Progression and intensity

The first training session mostly focuses on the techniques and defining an approximate resistance for the member. Finding the right weight may take a few training sessions. Therefore, the member ought not to get disappointed over the possible lack of intensity in the first training session.
It will occur when techniques and the correct weights have been clearly defined. However, it shouldn’t take more than 3 (max 4) sessions.

Once resistance, technique and intensity are in place, the member should not train
more than once a week, as the muscles need time to regenerate. By more frequent
training with maximum intensity, the body will not be allowed the time required
to regenerate. Normally it takes 5-8 days for the muscles to recover with the intensity applied for training with Concept 10 10.

But if the training is carried out with a lower intensity, training twice a week might be preferable, although never as good as once a week by higher intensity.

Some members, however, cannot manage to reach such high intensity, and it
may be an advantage for them to train twice a week.

 

Why it is called Concept 10 10, and what the slow movements do

The training is carried out in 6 machines. This ensures strength training of the large muscle groups in an unbroken series of 6 exercises.

Each exercise is worked out using 10 seconds of lifting and 10 seconds of lowering.
Hence the name: Concept 10 10. Performing with the slow movements will eliminate the effects of inertia (momentum of the movement). This ensures the impact on the entire muscle. The entire muscle grows stronger, as each muscle fibre is exercised without missing the weakest ones. That is why the exercises always have to be done in movements of 10 seconds either way. The member is not supposed to count the seconds in his or her head. The instructor will keep an eye on this and give instructions.

 

Each exercise must be done in one set until momentary muscle failure. At the exhaustion point the member simply stops short. At this point, you may count 10
seconds, while the member holds the weight and keeps trying to move the weight,
following which you bring the exercise to an end. Each exercise is repeated 4-7 times and each set therefore takes between 1½ and 2½ min., and never more than 3 min. Increase the weight progressively until one can do the exercise for almost 2½ minutes in good form before reaching the momentary failure point, and then increase the weight again by about 3-5%. The member should be left to concentrate on doing the exercise correctly, while the instructor takes care of everything else. The weight will only be adjusted for the following training session.

The complete workout takes less than a total of 20 minutes.

Physiology of Concept 10 10 Training

Physiology
of Concept 10 10 Training

An objective of Concept 10 10 resistance training is to create more
tension in a muscle for a given workload. This is accomplished by decreasing
the speed of movement. The amount of force or tension a muscle can develop
during a muscle action is substantially affected by the rate of muscle
shortening (concentric phase) or lengthening (eccentric phase) (Smith, Weiss,
and Lehmkuhl, 1995). The amount of tension generated in a muscle is related to
the number of contracting fibers. Each muscle fiber (or muscle cell) contains
up to several hundred to several thousand myofibrils, which are composed of
myosin (thick) and actin (thin) protein filaments (Guyton and Hall, 1996). The
repeating units of thick and thin filaments within each myofibril comprise the
basic contractile unit, the sarcomere. In a muscle fiber, the slower the rate
at which the actin and myosin filaments slide past each other, the greater the
number of links or cross-bridges that can be formed between the filaments
(Smith, Weiss, and Lehmkuhl, 1995). The more cross-bridges there are per unit
of time, the more tension created. Thus at slow muscle action speeds, a higher
number of cross-bridges can be formed, which leads to a maximum amount of
tension for a given workload.

The tension in a muscle is related to the number of motor units firing and to
the frequency with which impulses are conveyed to the motor neurons (Berger,
1982). Physiologically, using a slower speed protocol requires the activation
of more muscle fibers and an increase in the frequency of firing in order to
maintain a force necessary to lift a given workload (Smith, Weiss, and
Lehmkuhl, 1995). This provides stimulation for muscle strength development. The
initial strength development involves neurological adaptations (stimulation of
muscle fibers through increased firing and recruitment) followed by muscle
hypertrophy (Enoka, 1986). In muscle hypertrophy, an increase in protein
synthesis results in a multiplication of myofibrils within muscle fibers
leading to an enlargement of the cross-sectional area of the muscle (Berger,
1982). There is also a corresponding increase in the number of actin and myosin
filaments, which subsequently increases the capacity for cross-bridge formation
(Guyton and Hall, 1996).

Training pace

Training frequency

Already during the 1970’es Arthur Jones (the founder of Nautilus and later on the MedX) demonstrated that one set to momentary muscle failure was optimal to achieve the best results.

Such a set would encourage maximum muscle stimulation, and once this was achieved, any further activity would only draw on the body’s ability to rehabilitate without contributing to further results.

At the time, 10-12 different exercises were performed with one set of each made to momentary muscle failure.

The repetitions were made slowly compared with otherwise normal practice (2 sec. when lifting and 4 sec. when lowering).

Today we have better equipment, and it offers hardly any friction facilitating an effective implementation of the exercises when done in 10 seconds either way. This will increase the intensity considerably and means that personal and private training once a week is sufficient to achieve and maintain optimum results for the individual.

Added to that, are the Lower Back machine and all the related scientific research giving a whole new dimension to training.

On this canvas of scientific studies carried out on various patient groups as well as numerous normal, healthy performers of all ages from about 14 to 90+ – the concept has been defined as follows:

1)    Strength training of the large muscle groups in a time wise continuous
series of 6 exercises
.

2)    Each exercise is performed using 10 seconds of lifting and 10 seconds
of lowering.

3)    The movement in each exercise is repeated about  4 – 7 times), to reach voluntary muscle exhaustion. That is why each exercise takes between 1½ and 2½ minutes to complete.

4)    Increase the weight progressively until one can perform the exercise for more than 2½ minutes before reaching the momentary failure point, then increase the weight again by about 3-5%.

5)    The whole training session will then take less than 20 minutes in
total
.

6)    As the exercises are carried out very slowly and without jerks, muscles
and tendons do not require the usual warm-up. Likewise, stretching after the
exercises is not required either.

7)      As the individual muscle group will only work for a short while there
will be no significant development of body heat. Along with a low room
temperature (max. 20 degrees) and a working fan, the performer will enjoy a
“pleasant training climate” and, in addition, the muscles will work
more intensively.

Prevent unwanted weight gain and pain during pregnancy with Concept 10 10

It’s not only OK to remain physically fit during pregnancy it’s necessary for the health of mom and baby.
Concept 10 10 provides all the benefits of working out during pregnancy without any of the risks, said Jorgen Albrechtsen, founder and developer of Concept 10 10.

Andrea Compton stays fit

Keeping fit with children and while pregnant

A baby’s growth puts pressure on the mother’s hips, butt and back. When you exercise at Concept 10 10 during pregnancy, you improve your posture and get your back, hip, and butt muscles in shape, thus reducing back pain.
Naples resident Andrea Compton can attest to this.  The 30 year old mom is about 8 months pregnant with her second son.  Her first pregnancy came with intense, nearly constant back pain.  Trying to avoid pain again, Andrea signed up at Concept 10 10 about 6 months ago, and is now experiencing the benefits of not only building visible muscle tone, but also decreasing back pain. “I can only attribute it to Concept 10 10,” she said. Working full time and being mom to Preston, (1 year old), Andrea is pressed for time. At 20 minutes per week, Andrea finds Concept 10 10 easy to fit into her schedule.
Is that short time frame a cop out for a pregnant woman? No way! It’s what all clients do to stay in optimal shape and, due to Concept 10 10’s intensity, it’s plenty.

 

Unlike Andrea, it’s not uncommon for pregnant women to fear injury from working out. She knows now that Concept 10 10 provides the optimal environment for expectant mothers looking to get in shape and stay in shape because there is personal, one-on-one trainer always present to monitor proper movement. This ensures that all exercises are slow and controlled, while foregoing the impact or contact of many other sports and activities.
“Not only does Concept 10 10 present no risk of injury, it prevents risk of injury”, Jorgen said.
Pregnancy puts a lot of strain on the body, including carrying extra weight 24/7. A lot of women get permanent damage, such as varicose veins, because they are not strong enough to deal with it. Exercise prevents this.
“The worst thing you could do is do nothing thinking it’s protecting the fetus.” Jorgen said.
“You may shun normal sports to avoid risk of injury, but here at Concept 10 10 there is absolutely no risk of injury.”
Unlike tennis or any higher impact sport, Concept 10 10 is safe because there is no contact.
Due to the personal trainer, you won’t be left vulnerable to move in a way that could cause injury to yourself or the unborn baby.
There’s also a big difference between high-intensity and high-impact. Concept 10 10 is high-intensity, but minimal to no impact.
The benefits of working out at Concept 10 10 increased ease in getting back to pre-pregnancy weight and shape, particularly because of the boost in metabolism.

Regular exercise minimizes the likelihood of gaining too much weight during pregnancy, often reduces the duration of labor and frequently leads to a leaner healthy birth weight for the baby.
Pregnant women can keep up with their non-pregnant peers despite what their bodies are going through. There is only one machine that most pregnant women will find they can no longer use during the latter part of their pregnancy. The abdominal machine won’t be used about half-way into most pregnancies, Jorgen said.  Please consult your doctor prior to engaging in any fitness routine.

 

Arthur Jones interview

by Drew Baye, Copyright 1998, used with permission

Arthur Jones, the inventor of Nautilus and MedX,  said the following during an interview with Stephen Langer, MD on the show Medicine Man :

“…the lifting of weights is so much superior for the purpose of improving the cardiovascular condition of a human being that whatever is in second place is not even in the running, no pun intended. That is to say, running is a very poor, a very dangerous, a very slow, a very inefficient, a very nonproductive method for eventually producing a very limited, low order of cardiovascular benefit.

Any, ANY, result that can be produced by any amount of running can be duplicated and surpassed by the proper use of weight lifting for cardiovascular benefits. Now I realize that here are hundreds of thousands, perhaps millions of people in this country who
don’t understand that, who don’t believe that, who will not admit that. Now these people are simply uninformed. Certainly, it’s possible to run with no benefit, it’s possible to  weight train with no benefit. I’m talking about the proper use of weights and properly applied, weight training will improve your cardiovascular benefit to a degree that is impossible to attain with any amount of running.”

When properly performed, strength training meets all the requirements for cardiovascular conditioning. Assuming that one trains intensely enough and allows no rest between exercises, HR can be elevated to a tremendous degree and maintained throughout the workout. Some of the highest HR’s on record were achieved by subjects performing high intensity strength training during the project: Total Conditioning at West Point Military Academy. Cadet’s maintained HR’s of 205-225 BPM for periods of 35 to 40 minutes during the workouts.

Your heart has no idea what you’re using your muscles for, whether it is running, cycling, swimming, strength training, etc. If the muscles are working harder, the cardiovascular system must also work harder to supply the working muscles with oxygen and remove the metabolic-by products of intense muscular work. Some supposed “experts” claim that for an activity to qualify as “aerobic,” or to be effective for cardiovascular conditioning, it must involve continuous, or “steady-state” work of the muscles in the lower body, such as is the case in running or cycling. This simply is not true.
I can understand how they would come to this conclusion though. Since most
people have much more muscle mass in their legs than in any other part of the
body, it is easy to achieve a significant degree of HR elevation by performing
only moderate intensity activity using those muscles. Most upper body exercises, however, do not involve enough muscle mass to place a significant demand on the cardiovascular system if only performed with a moderate degree of intensity.

Realize that the majority of these so-called “experts” have never properly performed a single set of a high intensity exercise in their lives, much less an entire high intensity
workout. And, if they strength train at all, they do so using such fast movements that meaningful muscular loading is almost entirely non-existent, and probably rest so long between exercises that any degree of HR elevation achieved quickly subsides. These people have no experience with high intensity training, absolutely no idea what truly intense muscular work is, and absolutely no idea what kind of demand proper exercise places on the cardiovascular system.

It is not uncommon for endurance athletes, who typically consider themselves to be in superior cardiovascular condition and who have performed what they believed to be proper strength training in the past, to comment on how much of a demand  high intensity strength training places on their cardiovascular system. Even marathon runners and triathletes, athletes that many consider to be the picture of cardiovascular fitness, have asked to be allowed to pause and rest in the middle of their workouts, claiming they needed to “catch their breath.”

As long as one is working some significant part of their body at a high degree of intensity, there will be a demand on the cardiovascular system, and as long as one does not allow a significant degree of rest between exercises, the HR will remain elevated for
the duration of the workout. Properly performed, strength training does everything aerobics is supposed to do, more safely, more efficiently, and more effectively. Why destroy your musculoskeletal system for the sake of your cardiovascular system doing aerobics, when you can improve both with properly performed high intensity strength training?

Arthur Jones once said: “rather than be remembered as the man who saved America’s
hearts, Cooper [Kenneth Cooper, MD, the “Father of Aerobics”] will more likely be remembered as the man who ruined America’s knees.”

A large percentage of the improvements in physical or athletic performance and physiological changes such as a decrease in resting heart rate (RHR) that many people assume to be caused by improvements in cardiovascular efficiency, are actually due to increases in muscular strength and endurance and improvements in metabolic conditioning.

Realize that there is no correlation between resting heart rate (RHR) and physical fitness. RHR alone is not an indication of one’s level of physical fitness. It is simply a clinical measurement, and must be considered within the context of various other
factors. While a RHR in the low 40’s is often considered to be a sign of superior physical condition, within the context of other symptoms such as sweating, chills, abnormally low body temperature and a pale complexion it would be an indication of a serious medical emergency. However, a change in one’s average RHR may be an indication of an improvement or decrease in one’s level of fitness. A decrease in one’s RHR is usually attributed to an improvement in cardiovascular fitness, and is assumed to be an indication of an increase in stroke volume and ejection fraction. However, a decrease in RHR is more likely the result of an improvement in metabolic conditioning. It is so much a matter of an increase in cardiac output as it is an improvement in the muscles’ ability to utilize what’s being sent to them, which decreases the demand placed on the heart, both at rest and during intense physical activity.
Not to mention the degree to which cardiac output can be increased is very limited, and very quickly achieved by proper training. Past a certain point, increases in the size of myocardia would begin to actually decrease the volume of the left ventricle and obstruct outflow through the aorta, which would decrease cardiac output. This is common in athletes who abuse cocaine.

Improvements in metabolic condition probably contribute much more to decreases in RHR and in HR elevation during intense physical activity than increases in cardiac output. Such metabolic conditioning can be achieved through proper strength training. It’s the muscles ability to use what’s being sent to them, more than the heart’s ability to send it that’s important.

What amazes me is that despite the fact that the Surgeon General has basically stated that any activity slightly more demanding than watching TV when performed regularly will help improve and maintain cardiovascular fitness, there are people who will say that high intensity strength training, which is the most brutally demanding form of
physical activity ever devised, will do nothing for the heart. That this is nonsense should go without saying. And, if all that is necessary for cardiovascular fitness is going for a short walk or working in the yard, or performing some other light activity for a few minutes every day, then why do hundreds of thousands of people insist on destroying their joints and spines by jogging?
Because they believe it will help them lose fat? More nonsense.

Aerobics does not burn enough calories to be worth performing for that purpose. If a person does something for the sole purpose of burning calories, their time is not worth much. A 150-pound man running at a 7mph pace will burn, at most, about 8 kcals per
minute, or 480 calories per hour. He would probably burn about 100 of those kcals if he sat and did nothing for an hour, so the actual extra kcals expended as a result of the activity would amount to only 400 or so. If he did this every night for a week, he wouldn’t burn enough calories to equal the amount stored in one pound of fat. Such a high volume and frequency of running probably would cause a significant loss of muscle though. Since a muscle yields only 600 kcals, compared to the 3,500 kcals in a pound of fat, it would be possible to lose over 4 pounds of week in such a manner if one was losing muscle weight. Note that most habitual joggers, marathon and ultra-distance
runners, and other obsessive/compulsive aerobics addicts often have the sickly skeletal appearance of Nazi death-camp refugees and AIDS victims. This is hardly a healthy appearance.

The only effective way to create a negative net-calorie balance is to follow a reduced calorie diet. It’s much easier and far more time efficient to simply eat less, than to spend hours a day, several days a week pounding your joints on the pavement or slaving away
on some oversized hamster-wheel. And when you’re not wasting hours a week on
the stepper or treadmill, you’re going to get much better results from your strength training. If one truly desires to increase their caloric expenditure, then it is strength training they should focus on.

Aerobics only burns calories while you’re doing it, and damn few at that. Some people will point out that the metabolism is also elevated for several hours afterwards, but this increase is negligible, and hardly worth it. Aerobics can cause you to burn fewer calories
the rest of the time though, since when taken too far it can cause a loss of muscle, and can prevent your body from producing the increases in muscular strength and size stimulated during strength training.

Strength training, on the other hand, increases the amount of calories your body burns all the time, 24 hours a day, 7 days a week. Research from Tufts has indicated that every pound of muscle added to the body of an adult human increases caloric expenditure by an average of 50 calories per day. If one gains 5 pounds of muscle, which most  previously untrained subjects can achieve in a matter of weeks, one’s average daily caloric expenditure is increased by 250, for an increase in weekly caloric expenditure of 1750, the amount of calories in half a pound of body fat.

More importantly though, is that proper strength training is absolutely necessary to ensure discriminate weight loss while dieting. If one diets, or does aerobics, or both, but does no strength training, the weight lost will come from a combination of fat, muscle,
and organ tissue. Muscle is a very highly metabolically active tissue, and when your body perceives a reduction in caloric intake, it’s going to try to adapt by reducing its caloric expenditure. One of the most effective means of accomplishing this is to decrease the amount of metabolically expensive tissue, one of the most expensive being muscle. Strength training is necessary to ensure that the body maintains, and hopefully increases muscle mass while fat is lost.

And no, combining aerobics and strength training won’t produce better results. Adding aerobics will make things worse. It will prevent much of the improvements stimulated by the strength training workouts, and keep you chronically fatigued and hungry.
Research by Westcott and Darden have demonstrated that strength training and diet produce greater improvements in body composition when not performed in conjunction with aerobics.

Strength training – the most important !

Recent medical research has demonstrated that
strength training is the most effective way to achieve a healthier and fitter
body. And unlike other forms of exercise that can take their toll on knees,
ankles, hips, and shoulders, weight work, properly done, strengthens the
muscles, joints, bones, and connective tissues while improving your overall
health. In other words, the goal (and result) of strength training is to build
you up, not beat you up.

The muscular system is the largest organ in the body,
nourished and cleansed by the most extensive network of blood vessels. In fact,
because the major share of your body´s vessel (or vascular) system resides in
your muscles, keeping your muscular system healthy of necessity enhances your
vascular system. Contrary to common belief, most of our other organs, including
the heart and lungs, exist to serve your muscular system.