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#REDIRECT [[The Beachbody Company#P90X]] |
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{{Notability|date=March 2009}} |
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'''P90X''' or Power 90 Extreme is a home exercise system developed by [[Tony Horton (exercise instructor)|Tony Horton]] in conjunction with Beachbody.<ref>{{cite web | url = http://edition.cnn.com/2004/HEALTH/04/30/plyometrics/index.html | title = Get the Jump on Fitness}}</ref> It is a type of [[interval training]]. |
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==Overview== |
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The P90X system is a 90-day workout routine that utilizes a technique called "muscle confusion" which requires changing exercises over the days and weeks such that the body has difficulty adapting and prevents exercise plateauing. The system includes [[strength training]], [[cardio]], and [[stretching]]. Notably, in addition to [[pull-up (exercise)|pull-up]] and [[push-up]] emphasizing workouts, the system also stresses overall body fitness by including [[plyometrics]] (jump training), [[yoga]], and [[kenpo]]. |
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==Exercise Details== |
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[[Category:Strength training]] |
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The "classic" version of the program requires 13 weeks of 6-day workouts with an optional stretch on Sunday. On most of the weeks, Days 1, 3, and 5 of the workout are strength-training for various parts of the body like [[Biceps brachii muscle|biceps]], [[Triceps brachii muscle|triceps]], [[Deltoid muscle|shoulders]], back, and [[Quadriceps femoris muscle|legs]]. On these days, a 15-minute [[Human abdomen|Abs]] session is included after the regular workouts. Days 2, 4, and 6 are for the cardio-related exercises: plyometrics, yoga, and kenpo, respectively. |
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The program begins with 4 weeks of the same six days of exercises repeated every week. Weeks 6 through 8 are similar to weeks 1-4 except that some of the strength training routines are different. Weeks 10-13 then revert back to the same exercises from weeks 1-4. In between these 3 blocks, weeks 5 and 9 are designated "rest" weeks which don't include strength training but instead consist entirely of the cardio-related exercises with core synergistics and stretching added in as well. |
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The workout can also be modified into the "lean" or "doubles" versions. |
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==Other Details== |
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The workout routine is available on 13 [[DVD]]s. Since the system is done at home, the user must buy several pieces of equipment including a set of [[dumbbell]]s (or resistance bands) and a pull-up bar for the strength-training exercises and a [[yoga mat]] for the abs and yoga portions. Also recommended are push-up handles (which increase the range of push-ups and put less stress on the wrists) and a heart rate monitor for the cardio workouts. |
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The workouts are about an hour to an hour-and-a-half in length and star Tony Horton with 3 or 4 fellow exercisers as back-up. For workouts that require weights, one of the back-up exercisers will generally demonstrate the exercise using the alternative resistance bands. The back-up exercisers will also sometimes perform different versions of the exercise at varying levels of intensity. With the exception of the Ab Ripper X routine, each workout generally begins with about 5 minutes of stretching (static and ballistic) or warm-up and ends with a cool down portion of about the same length as well. |
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== See also== |
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*[[Dreya Weber]] |
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*[[Circuit Training]] |
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==Footnotes== |
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{{reflist}} |
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Latest revision as of 14:13, 7 February 2021
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