Range of Motion
ROM Machine on The Doctors show
VIDEO
How the ROM Machine
works?
In
one 4 minute workout, the QuickGym / ROM machine will
give you 3 workouts in one: a strengthening workout, a
cardio workout and a flexibility workout.
1.
Build muscle to lose fat
A lot of focus nowadays is put on weight loss. Diets
and exercise programs promise to shed weight quickly.
However the key to lasting weight loss is building
muscle.
At QuickGym / ROM machine, we like to focus on fat
loss, not weight loss. If you lose weight quickly, you
are most likely also losing muscle tissue. This is the
biggest reason for yo-yo weight loss and gain: if you
lose muscle when trying to shed fat, you are also
decreasing your metabolism, which is why the fat comes
back so easily.
The QuickGym / ROM machine will help you build muscle,
which increases your metabolism and leads to increased
fat burning, and long lasting fat loss.
2.
The QuickGym / ROM machine provides a great cardio
workout
The QuickGym / ROM machine promotes the improvement
(or maintenance) of the cardiovascular system. The
increased heart rate you have during your workout will
improve your heart and lungs. Your heart will pump
more blood with fewer beats and your lungs will
transport more oxygen with less effort.
Erroneously, cardio and aerobics have become somewhat
synonymous in exercise vernacular, and many think that
it is necessary to do aerobic exercise (any activity
that is performed at a low to moderate intensity for
more than 90 seconds, allowing oxygen to release
energy through metabolism) to get cardiovascular
benefits.
However, anaerobic exercise (any activity that is
performed at a medium to high intensity for a short
duration where energy is derived without oxygen) will
also increase cardiovascular function. So you
definitely will get cardiovascular benefits through
high-intensity, short duration workouts. You don't
need to spend hours every week on a treadmill or
stationary cycle to improve your cardiovascular
function, just four minutes a day on the QuickGym /
ROM machine will give you cardio benefits.
3.
Stretching and flexibility
Flexibility is defined as the allowed range of motion
at any given joint throughout the skeletal and
muscular structures. Along with the noticeable
increase in physical performance, high flexibility
also increases the blood flow and nutrient supply to
the muscles during sustained physical activity. The
workouts on the QuickGym / ROM machine put you through
a larger range of motion than most traditional
workouts, thus increasing your flexibility.
The central component of the ROM machine´s
effectiveness is its centrifugal brake located on the
machine´s 85 pound flywheel inside the stainless steel
hoop.
When you use the ROM machine, either by pushing or
pulling the side arms on the front of the machine or
using the pedals on the rear, the flywheel starts
spinning. Thru the centrifugal force created by the
spinning of the flywheel, the brake arm is forced
outwards away from the center of rotation, hitting the
stainless steel hoop. The friction between the brake
pad and the hoop creates resistance.
The faster you spin the flywheel, the more resistance
is created and the more difficult it becomes to spin
the flywheel.
This is the key to how the ROM machine adapts to each
user´s ability:
If you have a lot of strength, you are able to
spin the flywheel very fast, creating more
centrifugal force and thus creating more
resistance. So the workout is harder for you.
Over the course of the workout, you will tire
from the effort of working against this
resistance, and thus less resistance is
created, matching your ability at that moment
during the workout.
If you are out of shape or don't have a lot of
strength, you won't be able to spin the
flywheel as fast as someone with better
conditioning, so less resistance will be
created, and your workout, although not as
hard as someone who is highly trained, will
match your ability to perform the exercise.
The ROM machine continues to
adjust the resistance at every moment during the
course of the 4 minute exercise, matching the effort
put in:
When a highly trained athlete runs out of
steam of the ROM machine, he will no longer
have the strength to overcome the resistance
of the centrifugal brake at high revolutions
and the braking action will automatically slow
the flywheel down to lower revolutions at
which the centrifugal brake will reduce the
resistance to exactly match the diminished
strength of the then drained athlete so he can
finish the 4 minutes.
Less trained users can finish the 4 minutes
with much more ease than highly trained
individuals but they get a much lower
performance score at the end of the 4 minutes.
Highly trained athletes on our ROM machine
always want to quit after only 2 minutes
because their highly trained muscle cells
consume so much oxygen that it maxes out their
cardio capacity very quickly. These highly
trained athletes are so overwhelmed that they
believe that it is impossible for them to go
another two minutes and finish the total 4
minutes if they are already exhausted at 2
minutes. The ROM machine however will
automatically reduce the workload when these
athletes have reached their limit cardio
capacity.
You will know that your
performance has improved through the scoring readout
on the machine's computer at the end of the workout.
The ROM machine gives you a score at the end of the 4
minutes based on the average RPM (revolutions per
minute) of the flywheel during the 4 minutes.
That score will gradually increase over weeks
and months of using the ROM and the increase
in the score reflects the improvement in your
total physical condition. The score reflects
the improvement of the condition of the
combination of your cardio system, your muscle
strength and your flexibility.
Will the workout get easier, the stronger I get?
When your total conditioning improves, the ROM
machine workout never gets easier. It actually
gets harder the more your total condition
improves because you will be able to spin the
flywheel faster and the centrifugal brake
makes you work against higher resistance and
you will get a higher score.
The QuickGym / ROM machine
provides a high intensity, short duration workout.
The QuickGym / ROM machine puts you through cardio
performed at such an intense level that your body will
spend the rest of the day expending energy to recover
from the workout. This is commonly referred to as EPOC
(excess post-exercise oxygen consumption) and it means
that you consume a great deal more oxygen recovering
from the exercise than you would have if you'd just
done a steady-state workout like jogging or walking.
This means that you will be burning up to nine times
more fat while sitting on the couch later that night
than you would have if you'd spent an hour on the
treadmill at a moderate pace.
High intensity training, also known as HIT training,
has a number of benefits in addition to the reduction
in training time. First of all, this type of training
is far superior to steady-state exercises when it
comes to increasing your VO2 max, which is the maximum
amount of oxygen you can uptake during exercise.
The explanation of the physiology behind the efficacy
of the QuickGym / ROM machine is slightly technical
and requires thorough reading to fully comprehend.
Time requirement for a cardio workout
The time required for an effective cardiovascular
exercise depends on the degree of oxygen consumption
during the workout. The greater the amount of oxygen
consumption during the workout, the shorter the
required duration of a cardio workout. In other words,
the quality of the workout determines the time
required. More muscle cells involved means higher
oxygen consumption means less time required. In fact
the time requirement is exponentially less when the
oxygen consumption increases in a linear fashion. The
QuickGym / ROM machine enables even totally out of
shape people and seniors to achieve much higher oxygen
consumption levels than with any other form of
conventional exercise and therefore they can shorten
their exercise periods while getting superior results.
The Myth of 20 to 45 Minutes
Most everyone believes (incorrectly so) in the myth
that a cardio workout requires at least 20 to 45
minutes per day. The truth is that if you want to
improve strength, flexibility and cardio vascular
endurance, that you must do slight damage to each of
these systems by putting a slight overload on them.
An overload on the muscles will create micro tears
in the muscles that will cause the muscles to
become stronger in the repair process.
An overload on the tendons will create small
damage by creating a very mild tendonitis and that
will create more flexibility during the healing
process of the tendonitis.
An overload on the cardiovascular system is
measured by way of total oxygen consumption during
an exercise period. It can be low oxygen
consumption during a long period of time or a very
high oxygen consumption during a short period of
time to reach the overload.
Increased Oxygen Consumption
An added advantage of a high oxygen consumption during
a short time is that the length of time required for a
cardiovascular workout becomes exponentially shorter
with a linear increase of oxygen consumption.
Oxygen consumption is expressed in milliliters of
oxygen per kilogram of body weight per minute
(mlO2/kg/min). With conventional forms of exercise it
is nearly impossible for the untrained general public
to reach the high levels of oxygen consumption
required for a short and effective cardio workout.
With the QuickGym / ROM machine untrained individuals
will easily reach the very high levels of oxygen
consumption that require only minutes for an effective
aerobic workout that yields the same or better
cardiovascular benefits than the conventional 20 to 45
minute aerobic workouts practiced by the general
public. To understand this, you need to read and
understand the following lengthy technical
explanation.
