The Power 90 Extreme, better known as the P90X routine, is an exercise program designed by Tony Horton. The system is advertised to notably improve the fitness of its users within at least 90 days. These physical results are made possible through a dietary supplement, nutrition plan and training program.
The developers note the process of muscle confusion. This is when periodization and cross training are accomplished by switching up the exercise order and occasionally adding in new and varying body movements. Muscle confusion is said to prevent the body from adapting to certain exercises, which causes continual improvement without plateaus.
The system works by combing multiple exercise methods, such as yoga, cardio, stretching, strength training and plyometrics. It also includes a nutrition guide, fitness plan, calendar and series of videos that include instruction given by Horton. Before beginning this program, people are able to test whether or not the routine is ideal for their body and goals by taking a test included with the package.
The program takes place of 13 weeks and involves six days of exercise per week. Persons, with their goals in mind, choose from one of the three rotations available: classic, lean, doubles. In total there are 12 workout tapes that are each focused on a different skill and muscle set. Most of the workouts do not exceed an hour.
There are 12 primary exercises. Most of these involve rudimentary movements. However, when done continually and while practicing a healthy diet, the results are often found in a tone body.
The yoga element allows for a full body workout and requires little equipment. Similarly, the cardio, full-body exercise known as Kenpo does not require special equipment, except for an optional heart rate monitor. Legs and back workouts target back, hamstring, quads and calves, while chest and back workouts are designed to work on the back, triceps, biceps and pectorals. These practices fall under strength training. Biceps, shoulders and triceps also get attention during shoulders and arms exercises, which utilize equipment such as weights and a fitness guide. Plyometrics is a form of cardio. It works on the entire body, but has focus on the legs.
Cardio is used in the workouts, as it offers full-body benefits. Stretching is very basic, but is effective at warming up the body and like yoga, requires little to no equipment. Core synergistics is a form of strength training that benefits the whole body. Chest, triceps and shoulder workouts focus on those particular muscles of the body. Ab ripper exercises are done weekly with this regime and are considered strength training. Furthermore, they focus on abdominal muscles and the core. Back and biceps workouts fall under the category of strength training as well.
The nutrition plan that accompanies the P90X routine involves three phases. Within the first 30 days, high protein and low carbohydrate intake is enforced as a lesson to the user about the relationship between energy and carbs. It is in the second phase that percentage of carbs is increased. Finally, in the third installment, carbohydrate-rich, athlete diet is applied. The diet coincides with the workout regime to offer the best results. The program is a collection of basic exercises and practices already used in fitness regimes, but packaged in a way that is effective and producing results without reaching a plateau.
The developers note the process of muscle confusion. This is when periodization and cross training are accomplished by switching up the exercise order and occasionally adding in new and varying body movements. Muscle confusion is said to prevent the body from adapting to certain exercises, which causes continual improvement without plateaus.
The system works by combing multiple exercise methods, such as yoga, cardio, stretching, strength training and plyometrics. It also includes a nutrition guide, fitness plan, calendar and series of videos that include instruction given by Horton. Before beginning this program, people are able to test whether or not the routine is ideal for their body and goals by taking a test included with the package.
The program takes place of 13 weeks and involves six days of exercise per week. Persons, with their goals in mind, choose from one of the three rotations available: classic, lean, doubles. In total there are 12 workout tapes that are each focused on a different skill and muscle set. Most of the workouts do not exceed an hour.
There are 12 primary exercises. Most of these involve rudimentary movements. However, when done continually and while practicing a healthy diet, the results are often found in a tone body.
The yoga element allows for a full body workout and requires little equipment. Similarly, the cardio, full-body exercise known as Kenpo does not require special equipment, except for an optional heart rate monitor. Legs and back workouts target back, hamstring, quads and calves, while chest and back workouts are designed to work on the back, triceps, biceps and pectorals. These practices fall under strength training. Biceps, shoulders and triceps also get attention during shoulders and arms exercises, which utilize equipment such as weights and a fitness guide. Plyometrics is a form of cardio. It works on the entire body, but has focus on the legs.
Cardio is used in the workouts, as it offers full-body benefits. Stretching is very basic, but is effective at warming up the body and like yoga, requires little to no equipment. Core synergistics is a form of strength training that benefits the whole body. Chest, triceps and shoulder workouts focus on those particular muscles of the body. Ab ripper exercises are done weekly with this regime and are considered strength training. Furthermore, they focus on abdominal muscles and the core. Back and biceps workouts fall under the category of strength training as well.
The nutrition plan that accompanies the P90X routine involves three phases. Within the first 30 days, high protein and low carbohydrate intake is enforced as a lesson to the user about the relationship between energy and carbs. It is in the second phase that percentage of carbs is increased. Finally, in the third installment, carbohydrate-rich, athlete diet is applied. The diet coincides with the workout regime to offer the best results. The program is a collection of basic exercises and practices already used in fitness regimes, but packaged in a way that is effective and producing results without reaching a plateau.
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