P90X or Power 90 Extreme is a home exercise system developed by Tony Horton in conjunction with Beachbody.[1] It is a type of interval training.
Overview
The P90X system is a 90-day workout routine that uses a technique called "muscle confusion," a technique that prevents exercise plateauing by varying exercises over days and weeks such that the body has difficulty adapting. The system includes strength training, cardio, and stretching. Notably, in addition to pull-up and push-up emphasizing workouts, the system also stresses overall body fitness by including plyometrics (jump training), yoga, and kenpo.
Exercise Details
The "classic" version of the program requires 13 weeks of 6-day workouts with an optional stretch on the seventh day. On most of the weeks, Days 1, 3, and 5 of the workout are strength-training for various parts of the body like biceps, triceps, shoulders, back, and legs. On these days, a 15-minute Abs session is included after the regular workouts. Days 2, 4, and 6 are for the cardio-related exercises: plyometrics, yoga, and kenpo, respectively.
The program begins with three weeks of the same six days of exercises repeated every week. Weeks 5 through 7 are similar to weeks 1 through 3 except that some of the strength training routines are different. Weeks 9-12 then alternate between the exercises from weeks 1-3 and 5-7. Weeks 4, 8, and 13 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.
The workout can also be modified into the "lean" or "doubles" versions.
Other Details
The workout routine is available on 13 DVDs. Since the system is done at home, the user must buy several pieces of equipment including a set of dumbbells and a pull-up bar (or resistance bands) 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.
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.
Along with the workout, there is a P90X diet plan as well.
P90X in Popular Culture
P90X has gained a considerable amount of attention on sites such as Youtube because many P90X participants post their "before" and "after" videos as well as their progress. Several mainstream stars, including Sheryl Crow, Ashton Kutcher, Demi Mooreand Bret Favre have mentioned that they've used the P90X program with success.[2] [3]
See also
Footnotes
you have to be in good shape to start. If you are out of shape but have a fairly strong athletic background (ie. you know your physical limits) you may be able to ease your way into P90X. As always, consult your physician before beginning any exercise program.