Wondering how to book your next Concept 10 10 without calling in? You can book online from your home whenever you want! Check out this quick video tutorial to learn how.
Hairstylist LaDonna Roye has worked out at Concept 10 10 in North Naples since 2011.
The workout was perfect for LaDonna. It wasn’t intimidating and she only needed to do it for 20 minutes once per week!
Watch LaDonna here as she describes her experience with Concept 10 10:
Here are some of the key points of why LaDonna said she loves Concept 10 10 better than any other workout she’s ever tried in her life:
- Strength improvement is remarkable with quick results near the outset and continued progress.
- She spends less time and money at the chiropractor and massage therapist
- She doesn’t sweat
- It’s only 20 minutes, once per week.
- The environment at Concept 10 10 in North Naples is nothing like the typical gym environment.
- Personal trainers are professional, knowledgeable and friendly as they motivate her to go beyond what she thought was possible
- She can go right to work after her workout without waiting to stop sweating, showering, etc.
Concept 10 10 is safe for everyone of almost any age and fitness background. It’s recommended to be at least 14 years old due to the size of the machines and maturity to stay focused. However, some even younger people can also benefit with no risk.
Currently, the oldest Concept 10 10 member is 98 years old. She has two artificial hips and is in the best shape she’s been in for the past several decades.
“Some people say that children under age 14 can’t workout because it will negatively affect their growth. That is another fitness myth,” says Jorgen Albrechtsen, the owner and founder of Concept 10 10, which has several locations internationally and a headquarters in North Naples among its Southwest Florida locations. (Licensing and franchising information available here).
Watch and listen to more of what Albrechtsen has to say about the accessibility of Concept 10 10 here:
More on the importance of exercise while aging
Regarding age, there is a very unfortunate belief among some people that senior citizens need or would benefit from less exercise. This is rarely the case.
Concept 10 10 is extremely safe. It is very low impact, with equipment adjusted to clients specific needs and a personal trainer who is focused on only one member.
All of the physiological mechanisms necessary for the human body to adapt to exercise remain intact through every stage of life. The only difference is that a person at age 35 who has never trained with weights is only beginning to lose the muscle mass from the aging process combined with de-conditioning while a person in their 70s has dug a deeper metabolic hole due to allowing muscle atrophy for a longer time.
The remedy for adults of either or any age is the same– reverse the process through strength training. Concept 10 10 is the most efficient strength training there is. Most seniors, as is the same for other members, will need at least five days, to recover from the training.
“Seniors have the most to gain from a high-intensity strength training program like Concept 10 10,” said Albrechtsen.
In the case of inactive seniors, muscles have been laying dormant waiting for stimulus to awaken them. That is why Concept 10 10 trainers observe a common doubling or 100 percent increase in strength among senior members in as little as 6 to 12 weeks!
The only modifications in the exercise are in the case of injury or conditions such as arthritis which may initially restrict range of motion. This is true at any age.
Benefits for seniors (same as other ages only in even greater degree):
- Regain muscle
- Regain strength and muscle size
- Enhanced walking endurance
- Reduced body fat
- Increased metabolism
- Reduced blood pressure
- Improved blood lipid profiles
- Increased gastrointestinal transit speed
- Enhanced glucose utilization
- Alleviated low-back pain
- Increased bone mineral density
- Eased arthritic symptoms
- Relieved depression
- Improved post coronary performance
- Decreased cholesterol
- Decreased dependence on prescription drugs for many conditions (such as blood pressure, cholesterol, depression and diabetes)
- Increased body temperature even while resting
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Located in North Naples, on U.S. 41 approximately 1 mile north of Immokalee Rd in the Lynwood Square Plaza, 12820 North Tamiami Trail, Suite 5, Naples, FL 34110.
Concept 10 10 is a unique exercise and with it comes a different breathing technique than many people may have learned to use during their previous fitness activities.
Many members find it somewhat difficult to employ this breathing technique at first. However, once they learn how to breathe efficiently, they will soon find they can get the most out of their 20 minute weekly sessions and see better results.
Breathing throughout the performance of each exercise should be continuous, natural and performed with an open mouth. Breathing should be through the mouth and several inhales and exhales will be taken with each movement at Concept 10 10 because the movements are so slow.
As the exercise becomes more difficult, you should deliberately breathe faster.
It is important to break the urge to hold your breath. Many weight lifters may do this by holding their breath while exerting or more precisely closing the glottis or vocal chords, getting a gulp of air in their lungs and then pushing against it. Often you see red faces and tense facial muscles when people are doing this. We DO NOT want this, as Jorgen Albrechtsen explains, because:
- It raises blood pressure.
- It raises intravascular pressure on the venous circulation and increases intra-thoracic pressure, which decreases venous return to the heart.
- It provides an internal mechanical assist within muscle– which is why weight lifters will hold their breath to make record lifts. However, it undermines the Concept 10 10 goal of fatiguing the muscle, as it essentially short-circuits that process. So, not only is it potentially dangerous to do it, but it also prevents the muscle fatiguing and resulting growth factors we’re working to achieve.
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A powerful swing in just minutes, that’s what Pernille Albrechtsen gets out of her Concept 10 10 training.
Albrechtsen’s tennis team won for the first time in years at a tournament held at the Dunes Tennis Club, located in the North Naples community where she lives.
Albrechtsen, now a local 2012 season tennis champ, has only been playing tennis at the Dunes for about two years. She did not play the sport at all prior to joining up with her tennis partner Gail Tipito with the Collier Tennis Association.
Pernille and her husband Jorgen Albrechtsen were opening the Concept 10 10 location at the same time she was getting started in the game. The club was set up and operational for the second season of tennis.
Pernille Albrechtsen started working out at Concept 10 10 for 20 minutes about every five to seven days– soon it was even less than 20 minutes per session as her weight was maximized on several of the six machines. Learn about those workout specifics here.
“I’m faster on the court. I can move around and I don’t get tired. Now, I’m stronger than the other girls are. I don’t get injuries the way the other girls do, but I did the first year,” she said.
Albrechtsen suffered a hamstring injury that she attributes in-part to jumping into the game without building up the proper strength.
“You’re not getting stronger playing tennis at the level we’re playing. You’re standing still. Then, when you set off to run after the ball, you’re more likely to get injured,” she said.
Albrechtsen isn’t taking that risk anymore. She admits with a laugh that there are days she wishes the leg press were broken. Despite the fact that it takes only about three minutes or less on each machine, it is tough.
“I know I have to do Concept 10 10 High Intensity Training because it gives me the strength, the power. The better you are at those hard, deep strokes, the opponents can’t take it.”
Another great advantage to her game was that lingering frequent bouts of back pain were alleviated by strength training on the lower back machine at Concept 10 10.
Pernille has always been active. She’s a certified aerobics instructor, fitness trainer and trained more than 200 other aerobics instructors. She also played badminton and handball, her favorite for years. She has the greatest strength of her life because of Concept 10 10.
Want to hear another tennis player’s personal testimonial with Concept 10 10? Watch this video on the Concept 10 10 TV channel on You Tube.
Keep up with golfers, tennis players, beach-goers and otherwise coach potatoes sharing their experiences with Concept 10 10 on the Concept 10 10 Facebook page.
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.
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
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
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
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.
Eilington Darden, Ph.D., Gainesville
The purpose of the Living Longer Stronger program is to provide middle-aged people with a course at action to rebuild muscle mass. An average adult in the United States , for example, loses one-half pound of muscle per year between the ages of 20 and 50. As a 50-year old, his or her body is 15 pounds less muscular than at age 20.
Rebuilding atrophied, weakened muscle entails proper strength training. Proper strength training requires an understanding of the concepts of exercise intensity, progression, form, duration, frequency, and variation. With correct application of the above concepts, an average adult can add from 3 to 4 pounds of muscle during an initial, six-week, strength-training program. Thereafter, the muscle-building results decrease by approximately 25 percent with each successive six-week training period.
Resarch shows that the typical 50-year-old man or woman can rebuild 15 pounds of atrophied muscle in 18 months. Accomplishing this feat will help this individual live a stronger, leaner, and more productive life.
Effect of Training Frequency and Specificity on Isometric Lumbar Extension Strength
James E. Graves, PhD, Michael L. Pollock, PhD, Dan Foster, BS, Scott H. Leggett, MS, David M. Carpenter, MS, Rosemaria Vuoso, MS, and Arthur Jones.
To investigate the effects of training frequency and specificity of training on isolated lumbar extension strength, 72 men (age = 31 ± 9 years) and 42 women (age = 28 ± 9 years) were tested before and after 12 weeks of training. Each test involved the measurement of maximum voluntary isometric torque at 72°, 60°, 48°, 36°, 24°, 12°, and 0° of lumbar flexion. After the pretraining teste, subjects were randomly stratified to groups that trained with variable resistance dynamic exercise every other week (1x/2 weeks, n = 19), once per week (1x/week, n = 22), twice per week (2x/week, n = 23) or three times per week (3x/week, n = 21); a group that trained isometrically once per week (n = 14); or a control group that did not train (n = 15). Analysis of covariance showed that all training groups improved their ability to generate isometric torque at each angle measured when compared with controls (P < 0.05).
There was no statistical difference in adjusted posttraining isometric torques among the groups that trained (P > 0.05), but dynamic training weight increased to a lesser extent (P < 0.08) for the 1 x/2 weeks group (26.6%) than for the groups that trained 1 x/week, 2x/week, and 3x/week (37.2 to 41.4%). These data indicate that a training frequency as low as 1 x/week provides an effective training stimulus for the development of lumbar extension strength. Improvements in strength noted after isometric training suggest that isometric exercise provides an effective alternative for developing lumbar strength.