TRAINERS MANUAL - Performance Health

TRAINERSMANUAL

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Notes

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CONTENTS

Cardio Gym 3

Why become a Cardio Gym Trainer 4

The Cardio Gym 5

An Introduction into the Cardio Gym 5

Functional Movement 6

An Introduction to the Console 7

Cardio Gym Exercises 8

Set up of a Recumbent Cycle 9

Upper Body Exercises – Back extensions 10

Bicep Curl 11

Tricep Kickback 12

Shoulder Hi Lo 13

Seated Row 14

Facing away – Chest Press 15

Ab Crunch 16

Shoulder Pullover 17

Chest Fly 18

Tricep Extension 19

Kayaking 20

Avanti Fitness Cardio Gym Group Workouts 21

Cardio Gym Workouts 22

IN10CT 23

Coaching IN10CT 24

IN10CT Planner 25

Team Fusion 26

Team Fusion Example 27

Team Fusion Blank Sample 28

3THRRT 29

Karvonen Formula 30

Fusion Circuit 31

Cardio Gym Workouts at a Glance 32

Tips for setting up a Cardio Gym Workout 35

Hints to Launch your Cardio Gym Workouts 36

References 37

Suggested Further Reading 37

Blank IN10CT Planner 38

Blank Team Fusion Planner 39

Assessment 40

Assessment Form 41

Notes 42

Appendix 1- White Paper Study

Appendix 2 – Console User Guide

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WHY BECOME A CARDIO GYM TRAINER?

The CardioGym® is a safe and simple piece of equipment suitable for all ages, body types and levels of fitness. CardioGym® Trainers can deliver fast results for all their clients using one piece of equipment and only 30 minutes. Whether you run one on one sessions or coach small groups using a CardioGym® Group Workout, the possibilities are endless. Here are a few benefits of being a CardioGym® Trainer:

Increase your revenue by being able to see more

. No waiting or cueing to get onto equipment

. No down time between exercises

. Two people to one piece of equipment

See more clients in one hour - training smarter

6. Safer for all ages especially new exercises, special populations and post natal care.

7. Stay up to date with the industries latest equipment

8. Feel confident you can adapt a workout to suit any ages, fitness level or need

9. Pick up more clients by referrals to join your CG6 group

10. Help and support from on online network of instructors and programs

11. Earn CECs an d increase your professional knowledge

12. Get amazing transformations for your clients with clinically proven results *

13. In built console with timer and rep counter makes session smooth and easy to manage

14. Cardio Gym workouts are fun and can be as challenging or welcoming as you wish

*Clinically Proven Results as defined in the White Paper Study attached in Appendix 1

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THE CARDIO GYMAN INTRODUCTION TO THE CARDIO GYM – CG6

Let’s take a look at the Cardio Gym in more detail. The 2 main parts are the recumbent bike and the cable pulley weigh stack.

The Bike is made with an adjustable seat, sturdy back support and extra wide comfort pedals. To adjust the seat just pull the handle up and slide forward or back to suit all body types.

ROTARY MOTION The cycle pivots 180 degrees on its stand without adjusting the seat settings so exercise can be performed facing the weight stack or facing away from the weight stack. Workouts and The body is kept balanced through the change from pulling to pushing exercises. Target the Back, Shoulders and Biceps while facing the front and engage the Chest, Abdominals and Triceps while facing the rear. To rotate the cycle, lift the blue lever in the centre, turn and press down to lock. This unique feature of the CG6 is called ROTARY MOTION.

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FUNCTIONAL MOVEMENT The weights stack itself ranges from 7lbs to 75lbs with adjustments available on both the right and left side of the tower. The weigh stack is pin adjustable and increase by increments of 5lbs. Dual swivel pulleys with independent weight stacks provide smooth upper body action from a single seated position. Push, Pull, Punch, even Kayak, achieve unlimited exercise variety while strengthening the important stabilizer muscles vital for everyday life.

Dual comfort grip handles

Wide comfort pedals with foot straps

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AN INTRODUCTION TO THE CONSOLE The CG6 has an in built user friendly console with a Video coach and Total Time, Interval Time, Distance, Calories, Speed, RPM, Watts, METs, Resistance, Current Exercise, This Count, Last Count, Total Count, Heart Rate . The monitor can select Lbs/Kg, Mi/Km

Similar to tradional Cardio Equipment the CG6 also comes with some pre programmed cycle work out and unlike other cardio equipment it has upper body workouts as well.

Programs included- Upper Body: Front 5, Back 5, 12 Rounds, Custom Workout, Fit Stream | Lower Body: Manual, Pyramid, Hill Climb, Interval, Random, Constant Watts, Heart Rate - Aerobic, Fat Burn, Custom.

A full guide of how to use the console and all of its functions and settings are attached in Appendix 2

CURRENT EXERCISE

BICEPS CURL e INTERVAL TIME

00:15HEART RATE

137 BPM '"> ( *)RESISTANCE WorkoutTHIS COUNT

LAST COUNT - 08 +40 I TOTAL TIMETOTAL COUNT

CALORIES DISTANCE WATTS METS SPEED PPM

150 17125 2.25 9.3 75Ml Mph

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CARDIOGYM EXERCISES The CardioGym® comprises of a recumbent cycle providing a challenging cardio workout focusing on the lower body and functional cable system that allow users to simultaneously work their upper body. Using both the upper and lower body allows an increase in cardio work by means of Peripheral Heart Rate action- making a workout on the cardio both challenging and very effective.

THE RECUMBENT CYCLE

The CardioGym® is based around a recumbent cycle to make it accessible and effective for all users. Recumbent cycles allow users a wider base of support with a full seat and let your body exercise at an angle where your body weight is not stressing your joints. The back support helps encourage good posture whilst exercising. (1)

The additional support and ease of use provided by a recumbent cycle makes it the ideal choice for working with clients from specialist populations, pregnant and post natal women. (2a)

Obese clients benefit from working on a recumbent cycle as there is less pressure on the joints and knees which may have previously provided a barrier to exercise. (2b)

A recumbent cycle can be less intimidating for new exercise as there is less risk of falling or over balancing compared to a treadmill or elliptical trainer. (3)

The recumbent cycle is also more comfortable to sit on than a traditional upright cycle by distributing the bodyweight over the sit bones as opposed to the traditional seat that places pressure on pubic bones.

Recumbent cycles offer one of the few cardio workouts where you can’t “cheat” or stand up when you’re finding it more difficult to pedal. (4) Athletes will find the recumbent cycle a challenge. The resistance can become incredibly difficult. The bike can simulate pedaling up hills. The CG6 recumbent cycle offers various programs that will require you to sprint and tackle hills.

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SET UP OF A RECUMBENT CYCLE

The recommended set up position for use of a recumbent cycle is to have the spine fully supported by the chair.

The seat should be adjusted forward and back so that when cycling the legs remain slightly bent at the fullest range of extension with an angle of about 15 – 20 degrees flexion at the knee. (5)

Cycling should be a smooth pushing and pulling motion with the feet secured in the foot straps. Ideally the knees should track in line with the toes but this may not be achieved by all users if they are affected by certain musculoskeletal issues. (6)

Foot is fully secured into the pedal with the foot strap. The heel is down as the pedal drives forward

At the top range of motion knees should be at an angle of 90* or slightly less

At the bottom range of motion the knee is still slightly bent

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UPPER BODY EXERCISESUPPER BODY EXERCISES

The unique feature of the CG6 is that it combines a weight pulley system with a recumbent cycle so that the upper body can be worked at the same time.

FRONT FACING EXERCISES

Back Extension Set Up

•Facingtheweightstack

•Armsfullyextended

•Palmsfacingeachother

•Elbowsslightlybent

•Squeezebetweentheshoulderbladesasthearmspullbackandchestopens

•Returnthearmstostartingpositionwithasmoothcontrolledmotion

Modifications

•Reducetherangeofmotion

•Increasetheflexionattheelbows

•Decreasetheresistanceattheweightstack

Progressions

•Increaseweightattheresistancestack

•Fullextensionontherangeofmotion

• Alter the tempo of the eccentric /concentricphasesoftheexercise

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Bicep Curls Set Up

•FacingtheWeightStack

•Armsextendedatshoulderheightandshoulderwidthapart

•Palmsfacingupward

•Pullthehandletowardsthehead,flexingattheelbows

•Returntoextendedpositionwithcontrol

Modifications

•Reducedtherangeofmotion

•Reducetheresistanceattheweightstack

•Worksinglearmatatime

Progressions

•Increasetheresistanceattheweightstack.

•Altertherangeandtempooftheeccentric/concentricphasesoftheexercises

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Tricep Kickback Set Up


•Palmsfacingupwards,elbowsbysides,bentat90degrees

•Extendthearms,pullingthecablesdowntowardsthehips-squeezetheback of the arms

•Returnthearmsbacktostartwithcontrol

Modifications

•Decreaseresistanceatweightstack

•Reducerangeofmotion

•Worksinglearms

Progressions

•Increaseresistanceatstack

•Altertempoofeccentricandconcentricphases

•Includeashortisometricholdatthebottomrangeormovement

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Shoulder Hi Lo Set Up


•Palmsfacingdownwards

•Armsfullyextendedatshoulderheight.Shoulderwidthapart

•Elevateonearmupwardaligningwiththeearwhilstpushingtheotherarmdownward towards the hip

•SwitchthepositionsofthearmsInasmoothcontrolledmotion

Modifications

•Shortentherangeofmotion

•Worksinglearms


Progressions

•Increasetheresistanceattheweightstack

•Alterthetempooftheeccentric/concentricstages

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Seated Row Set Up

•Facingtheweighstack

•Armsextendedinfront,palmsfacinginward,shoulderwidthapart

•Pullelbowsbackdrawinghandstothesidesofthebody

•Squeezebetweentheshoulderblades

•Returntothestartinasmoothcontrolledmotion

Modifications


•Worksinglearms


Progressions

•Increasetheresistanceattheweightstack


•Widethehandpositionforawidegriprow

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FACING AWAY FROM WEIGHT STACK

Chest Press Set Up

•Facingawayfromtheweightstack

•Palmsfacingdownward,handsatshoulderheight,elbowsbentatshoulder height

•Pushhandsforwardstoextendarmsoutinfrontofbodysqueezingthechest

•Returntothestartwithcontrol

Modifications


•Worksinglearms


Progressions

•Increasetheresistanceatthestack


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Ab Crunch Set Up


•Palmsfacinginward,handsinfrontofshoulders

•Elbowssqueezedinbracinghandlesonthebody

•Chindrawnintowardschest

•Squeezeribcagedownwardtowardships,bringshouldersforwardsintoacrunch

•Elbowsmovetowardships

•Returntouprightpostureopeningthebodyup

Modifications


•Decreasetheresistanceatthestack

Progressions



•Addatwistorsidetosidemotiontotargettheoblique’s

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Shoulder Pullover Set Up


•Palmsfacingdowrwards,handsatshoulderheight,elbowsbesidethebody

•Pushbotharmsupwardstoextendoverhead

•Armsalignwithears

•Returntostartingpositionwithsmoothcontrolledmotion

Modifications


•Worksinglearms


Progressions



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Chest Fly Set Up


•Palmsfacinginwards,armsextendedatshoulderheightinfrontofthebody

•Openthechestwideandbringhandsoutwardstothesidesofthebody

•Squeezethechestasyoupullthehandsbacktothestartingposition

Modifications


•Worksinglearms


•Increasetheangleofflexionattheelbowtoreducetheintensity

Progressions



•Increasetherangeofmotion

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Tricep Extension Set Up


•Armsextendedatshoulderheight,shoulderwidthapart,palmsfacingdownward

•Flexattheelbowstobringtheknucklestowardsthesideofthehead

•Keepelbowsstilladsqueezedinwardsastheforearmslowertothestartposition

Modifications


•Worksinglearms


Progressions


eccentric/concentricstages

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Kayaking Set Up

•Facingtheweightstackwiththekayakbarattachedtothepulleys

•Palmsfacingdownward,handsgripsthe‘paddle’overshoulderwidthapart

•Inapaddlingmotion,sidetosideelbowsdrawbacktowardsthebodyasthe opposite arm extends forward.

•Switchsidewithcontrol

•Figureofeightmovementpattern

Modifications

•Reduceorincreasetheresistance

•Alterthewidthofgrip

•Alterthestrokepatterni.e.2strokespersidebeforeswitching

Can be performed facing away from the weight stack. (8)

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GROUP WORKOUTSFor the same reason people run on a treadmill when they could run outside for free ,or pay to attend a class when they could just use the gym. A group atmosphere is motivational. Group workouts make people accountable, they keep each other going, they challenge each other… no one wants to get left behind the rest of the pack. A group is a powerful thing.(9)

It is for this reason group fitness is the fastest growing phenomenon in the fitness industry. But why are the groups confided to the group exercise studios? Who said a group workout had to be studio based class.

CardioGym® Group Workouts are designed to take place on the gym floor,and energize the facility and its members to a new level.

This has numerous benefits for clubs, trainers and members.

Clubs Benefit

•Energizethecardiosection

•HavedeleteEffectivelyusedcardioequipmenttogeneratesprofits

•Offermembersafungroupexperiencedifferentfromtheusualstudioexperience

Personal trainer… or Cardio Gym Trainers

•Trainmoreclientsatonetime

•Makemorerevenueperhour

•Fastereffectivesessionswithnocueingforequipment

•Morereferralsasclientsbringtheirfriendtojointhegroup

•Funandfullyadaptiveprogramstosuitallclients,agesandneeds

Members benefit

•Funandmotivatingworkouts

•Timeeffectivetraining

•Clinicallyproveresults

•Nointimidatingequipmentordifficulttechniques

•Socialandinteractive

Training Smarter not harder!

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THE AVANTI CARDIOGYM® WORKOUTSThe CG6 has been designed to provide a challenging workout for a single user. The Avanti Fitness CardioGym® Workouts have been designed to extend that workout to include 2 to 3 people per unit providing exciting and varied workouts suitable for all levels of exercisers.

IN10CT – Intense 10 round Circuit Training. This is an intense body blast that targets every muscle group in a tough circuit style workout. Two people tackle this awesome challenge by alternating 3 minute rounds on the bike with 3 minute body blasts on the floor.

This workout is designed to be short and brutally intense. It is suited for the more conditioned athlete but adaptive enough to include the weekend warriors.

It is going to get you results … quickly!

TEAM FUSION – The team work out where cardio meets strength. Two participants work together in 6 x 4 minute periods. Designed to effectively work the whole body with 30 second work periods, challenging supersets and building team spirit whilst burning fat.

3THRRT – Triple rounds of Targeted Heart Rate Resistance Training. A group session for one person per unit only. Cycle 3 big peaks and tone your upper body as you go. Using heart rate monitoring, the group set out on the challenge to steadily climb 3 hills both on the bike and working on their own targeted heart rate zone. During each 9 minute round the upper body is also challenged with a series of strength exercises maximizing on fat loss and calorie burn.

FUSION CIRCUIT – Got a few extra players in the team? We never want to leave anyone on the bench. Fusion Circuits shows you how to adapt the Team Fusion workout for odd numbers of players and still deliver an incredible workout where cardio meets strength.

CardioGym® Workouts are designed for the gym floor. You don’t need lots of space or specialist music to run these. The following examples are suggested programming to get the best out of each workout. They have been designed for assumed healthy adults and can be modified and adapted for all populations and any special considerations.

Remember all clients should undergo appropriate health screening before undertaking a new exercise regime. Always ensure all clients fill out a PARQ before commencing any training.

FusionTEAM

CARDIO, STRENGTH & TEAMWORK

HNiOCiVNot for the Faint Hearted

3THRRT

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ROUND FOCUS PERSON 1- Bike PERSON 2 - Floor

1 3 mins Warm Up Chest Fly’s Squats 6

Swap Larger Muscles Shoulder Pullover Lunges

3 mins Legs Ab Crunch Squat kicks

2 Chest Chest Fly’s Push Up hold 12

Tricep Shoulder Pullover Lunges

Legs Ab Crunch Burpees

3 Shoulders Chest Fly’s Plank hold 18

Abs Shoulder Pullover Sit Ups

Legs Ab Crunch Mountain Runners

TURN THE BIKE- ADJUST THE WEIGH STACK

5 Back Back Extension Side plank hold R 24

Tricep Tricep kickback Single leg squat R

Legs Seated Row Plyo lunges

6 Bicep Back Extension Side Plank Hold L 30

Legs Tricep kickback Single leg squat L

Back Seated Row Plyo Squat Jumps

IN10CT™

IN10CT™ is 10 x 3 minute rounds

Two persons per CG6

Exercises are all performed with Body weight - no additional equipment is needed for this workout other than a mat.

Working rounds per exercise are 1 minute long to develop endurance as well as to progressively overload the working muscle group.

Starting with the cycle facing away from the weight stack so larger muscles and mobility exercises can be used first on the bike so assist in the warm up phase.

Floor exercise include Isometric, isokinetic and plyometric exercise increasing in intensity example- Isometric- plank hold, isokinetic- mountain climbers, plyometric- burpees

Floor exercise should include as many large compound moves as possible. Exercise should be selected with consideration to the training demand being aware of loading muscles and fatigue.

Sample of an IN10CT workout

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COACHING FOCUS AD CONSIDERATIONS FOR IN10CT™

IN10CT™ has been designed to be a short, intense and highly challenging workout.

The 3 minute rounds on the cycle provide a steady cardio challenge for the heart rate but an endurance focus for the upper body. The floor exercises are designed to challenge the strength and power of the body as well as providing a cardio spike with the introduction of plyometric exercises.

The workout has no recovery periods scheduled into it; instead participants are encouraged to use the cycle rounds as a chance to reduce intensity and shift their focus to upper body endurance training whilst the legs work to keep the heart rate in a working zone, allowing time to recover.

The isometric exercises on the floor target muscular strength in a different way and allow a recovery period for the heart rate however isometric exercise can raise the Blood pressure whilst being performed and are not suitable for hypertensive conditions or glaucoma suffers. They can be adapted or removed to suit the needs of the participant. (10)

IN10CT™ is programmed around a 30 minute workout; additional time will be need to perform a proper cool down and maintenance stretching afterwards.

Coaching an IN10CT™ workout is all about being motivating and directing. It’s hard and the changes are fast. We need to deliver short and concise cues ad keep our participants going.

This is not the workout to hold their hand through but remember we can be strong coaches without being drill sergeants. Take some time to think about how you will coach an IN10CT™ workout so you can encourage the class to get the full effect.

Coaching Set Up

What are they doing? - Use short direct cues to set up the exercise, Example;

“Player 1 – Plank hold- on the floor.”

How are they doing it? – Do they need instructions of how to perform the exercise?

“Feet hip width, abs braced, elbows under shoulders” short exact cues

Could they do it faster, better or stronger? What do you need to tell them to help them improve their performance? “Squeeze the belly in, brace for the last 20 seconds!”

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IN10CT™ – 2 PEOPLE PER BIKE

Round Bike exercise Floor Exercise Coaching / Notes

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1 2

3

Switch

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2 8

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3 14

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Change cycle position

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5 26

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TEAM FUSION WORKOUT

Team Fusion is 6 x 4 minute rounds with 2 minutes recovery and 2 minute core challenge and a 2 minute cool down scheduled into a 30 minute workout. two participants per CG6

The focus on a team fusion work out is a fun fusion of cardio and strength training that encourages team participants to work together and support each other.

Working rounds are 4 minutes long with 2 minutes being spent on the cycle and 2 minutes spent on floor exercises.

The participants on the cycle is in charge of keeping time and telling their team mate to switch exercise every 30 seconds.

The focus of this workout is far more social and interactive than an IN10CT™ workout and should be coached in this way. Working periods are shorter and recovery periods are scheduled into the workout. All exercises can be adapted to suit the needs and fitness levels of the participants.

A final core or team challenge at the end of the session makes sure everyone goes home feeling like they have worked hard but had fun doing it.

Coaching should be light, fun and supportive. Encourage the “Team mates” to motivate each other.

FusionTEAM

CARDIO, STRENGTH & TEAMWORK

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TEAM FUSION - EXAMPLE

Round Cycle exercises Floor – 30 secs Coaching focus Time – 30 sec each

1 Back Extensions Squats Quick changes 4

Cycle facing Bicep Curls Stepping lunges

weight stack Tricep kickbacks Squats

Shoulder Hi Lo Stepping Lunges

2 Back Extension Push ups 8

Bicep Curls Mountain runners

Tricep kickbacks Push Ups

Shoulder Hi Lo Mountain runners

3 Back Extension Squat and kick Motivate to the 12

Bicep Curls Pile Squat end of the

Tricep kickbacks Squat and Kick first round

Shoulder Hi Lo Pile Squat

1 minute recovery 13

Turn the cycle – adjust the weigh stack

4 Chest Fly’s Sit Ups Watch technique 17

Cycle facing Tricep Extension Back extensions on back extension

away from Chest Press Sit Ups

weight stack Shoulder pullover Back extensions

5 Chest Fly’s Side step lunge 21

Tricep Extension Tricep press ups

Chest Press Side step Lunges

Shoulder pullover Tricep Press Ups

6 Chest Fly’s Single leg Squat R 25

Tricep Extension Star jump

Chest Press Single leg Squat L

Shoulder pullover Star Jump


Core Challenge - 2 minute plank challenge switching between side plank and full 28

plank every 30 seconds

Cool down stretches – full body. Use cycle for balance.V

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TEAM FUSION - BLANK SAMPLE


1 4

Cycle facing

weight stack

2 8

3 12



4 17

Cycle facing

away from

weight stack

5 21

6 25


Core Challenge - 28

Cool down stretches- full body. Use bike for balance.V

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3THRRT – 3X TARGETED HEART RATE RESISTANCE TRAINING

The Triple THRRT workout takes one player per unit through a focused cardio challenge consisting of 3 x 9 minute working rounds.

A HR monitor is essential for the programming of this workout and understanding of the Karvonen Formula for HR reserve is required to be used to calculate working zones for each person before the workout has started. Details on this are listed on the next page.

This challenging workout is focused on the cardio intensity using the cadence, resistance and upper body exercises to elevate and maintain the heart rate in specific working zones. The upper body exercises should be set to 30 intervals as the focus is not to fatigue one muscle group but add to overall working load.

Working peaks can be adapted as required to meet the needs of your clients and with the workout being set for an individual as opposed to a group - all fitness levels can be suitable catered for in this workout.

Below is an example of a 3THRRT workout for a well-conditioned, assumed healthy adult.

The Kayak bar provides an additional challenge as it uses more muscles and would be used in the most challenging sections of the workout. The CG6 has 20 resistance setting on the recumbent cycle and these should be adjusted to help maintain or achieve the targeted heart rate throughout the workout.

Coaching focus for this program is to be direct and to help clients understand how to monitor their intensity. Communicate with participants to exercisein a safe capacity or encourage them to push harder if they are not achieving the recommended zone.

Peak THR Duration Direction Upper body

1 50%-65% 9 minutes Facing The 30 second rounds of weight stack Bicep curls, Tricep kickbacks, shoulder hi lo

1 minutes rest – turn the bike

2 60%-80% 9 minutes Facing away from 30 second rounds of Chest weight stack Press, Shoulder pullover, Chest Flys

1 minutes rest- rotate the cycle and attach Kayak Bar

3 Above 80% 9 minutes Facing the Kayak motion

weight stack Cool down and maintenance stretches

1 minutes rest- rotate the cycle and attach Kayak Bar

3THRRTTARGET HEART RATE RESISTANCE TRAINING

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KARVONEN FORMULA

The Karvonen method of calculating your exercise heart rate is considered the gold standard, benefiting athletes, or people who are looking for weight loss and fitness improvement. (11)

As a person becomes more fit, their heart becomes more efficient at pumping blood to the rest of the body. When resting, the number of beats per minute slows down. The Karvonen calculation, devised by a Scandinavian physiologist, takes this into consideration by introducing a number called the heart rate reserve into the equation — the difference between your maximal heart rate and your resting heart rate

To find the Karvonen HR you will need your client’s age and resting heart rate. The Resting heart rate (RHR) is most accurately taken first thing in the morning just after waking.

You will also need to calculate the Age Predicted Maximal Heart Rate of your clients which is 220 minus their age. APMHR = 220 - age

Heart Rate Reserve = Age Predicted Maximal Heart Rate – Resting Heart Rate

HRR= APMRH- RHR

Example for a 30 year old with a RHR of 70 bpm

APMHR = 220- 30 = 190bpm

HRR= 190-70 = 120bpm

Now to work out the Target Heart Rate or THR using the HRR

Target Heart Rate = (Heart Rate Reserve x Exercise Intensity ) + Resting Heart Rate

THR = (HRR x % )+ RHR

So for our 30 year old with the RHR of 70 bpm working at 50% of the HRR will be

THR = ( 120 x 0.5) + 70 = 130bpm

Using this formula we can work out how many beats per minute a client should be aiming for to be working at the specified intensity zone of the 3THRRT workout.

However this is just a guideline for the Heart rate focused exercise intensity and we should never ignore the clients feeling on their Rate of Perceived Exertion scale (RPE). (12)

Clients exhibiting signs of over exertion should be coached to reduce exercise intensity.

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FUSION CIRCUIT

Team fusion workouts are designed for an even number of participants and depend on 2 people working together . What happens if your client brings a friend without telling you or someone drops out at the last minute and you now don’t have enough people for your workout?

Relax!... Team Fusion Workouts can become Fusion Circuits and be adapted for uneven numbers of participants.

To do this the CG6 units will now be shared by all the participants and not just split between 2 participants. Add one extra mat and create a working station for everyone.

Change the workout over to a mini circuit with each station now lasting for 1 minute - allowing longer timings for the additional swapping of players onto and off the units.

In this workout, instead of changing exercises on the CG6 after 30 seconds - set each for a minute round and select only one exercise. The key here is to set each CG6 up in different ways so they become an individual work station.

7 participants will be able to complete 3 or 4 - 1minute rounds and you can add additional core challenges or remove them to make up or add time.

EXAMPLE-

Mats

1 minute per station – 3 rounds with a minutes break between each round.

CG6’s

Finishing with a 3 minute core challenge and 3 minutes of cool down and stretches.

R1-Plie

Squat

R2-Squats

R3-Lunges

Facing WS

R1- Bicep Curls

R2- Hi LO

R3- Tricep kick

R1- Push ups

R2- Tricep

Push Ups

R3- Crunches

F Away WS

R1- Chest Press

R2- Tricep Ext

R3-Chest Fly

R1 -Mountain runners

R2- Squats

R3 -Plank

Face WS

R1-3 Kayak

R1-Side crunches

R2- Back extension

R3- Burpees

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CARDIOGYM® WORKOUTS AT A GLANCE

CONSIDERATION IN10CT™ TEAM FUSION 3THRRT

2 people per CG6 2 players per CG6 1 person per CG6

Set Up No equipment Equipment if wanted HR monitor or Polar

1 mat per team 1 mat per team unit

Kayak bar

Class timing 30 minutes (cool down 30 minutes 30 minutes

not included)

Target Market Athletes, experienced Everyone, new Endurance athletes

gym goers members, social groups All fitness levels

Coaching Strong, direct and Fun, motivating and Scientific, exact and

commanding supportive supportive

Workout Style Intense, whole body, Cardio meets strength Focused Cardio Goals

plyometric Fun

Expected calorie burn 300 – 450 200 – 350 Measurable by HR

Skill level Intermediate to Beginners Athletic focused but

advanced all levels

User Interface setup Custom work out Custom set up 4 HR tracking fixed

1 minute intervals exercise 30 second resistance

intervals

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SET UP FOR SAFETY AND SUCCESS

CardioGym Workouts are designed to be run on the gym floor utilizing the free space between and around the CG6s. It’s important to plan your session before hand to ensure a safe workout and smooth delivery when space can be limited.

One of the risks associated with working in limited space is that exercisers bump into or hit each other as they do not have adequate room to perform each exercise. It will be your job as a trainer to set up the exercise order and the placement of each person to ensure enough room to safely perform the exercises selected.

Here is a typical Gym layout with the CG6s in a row.

Floor based exercisers face the coach in the Trainer channel.

Important things to consider here are;

•Whichwayshouldthefloorbasedexercisersface?Theyneedtoseeyouand to keep clear of the CG6 users arm range.

•Whereshouldyoustandinordertokeepclear?SetupaTrainerchannelwhere you can stand and move along so you can see all participants without having to squeeze between the CG6s.

•WhichexercisehaveyouselectedfortheCG6wheremorespacewillbeneeded? i.e. Chest Flys require wide range lateral arm moves- limiting space between CG6s therefore we need to ensure that the floor based exercise being performed at the same time requires less space i.e. squat hold.

•Whoisgoingtoneedmorespace?Duringsomebiggermoveslike-anIN10CT plyometric exercise like Burpees, the floor based user will need more space so the CG6 user could perform crunches at this time to give adequate room.

-

-Trainer Channel

->

Weightstack

r N

CG6\

<

©CG6

r

CG6

©CG6

( o o\o o w

34

•AreyouobstructingotherGymusers?Weneedtoensurethatthegymfacility is still available for other members and that we do not block any entrances or exits with our set up.

Use the space below to plan out your CardioGym Workout with the set up available to you at your club or facility. Be sure to include a coaching channel or spot and consider which way the floor based exercisers should face and it you will need to modify this during the session.

35

TIPS FOR SETTING UP A SUCCESSFUL CARDIOGYM® WORKOUT

•PrepareandPractice!Makesureyouplanoutyoursessionbeforehand.Know which exercise you are going to select and the order they will run in. Use the blank planning sheets in this manual to help you prepare.

•Planyourtrainingsetup.Beforeyoustartyoursessionmakesureyouplan and script your coaching for the session. Are you running a fun Team Fusion Workout or do you have an Intense 30 minute IN10CT™ workout ahead of you - think about the words, tone of voice and language you will use for each different program to create contrast and set up an amazing atmosphere.

•ClearinstructionsforCG6setup–thinkaboutwhatprogramyouwanttheuser interface to run - are you using 30 or 60 second intervals? Is the cycle facing towards or facing away from the weight stack?

•BookyourCG6saheadoftime.Ifyouwanttoruna6.30pmsessionmakesure you mark this out for all the other gym users to see. Maybe even remind them you have the CG6s booked 5 minutes before your session starts again, allowing other users to have time to cool down and finish their sessions.

•Makesureeveryonehasawaterbottleandtowel-theywillbesharingequipment so have plenty of extra towels or wipes handy if you need them.

•AsktheclientswithverylonghairtotieitbackforsafetyastheyusetheCG6 handles especially facing away from the weigh stack- carrying some extra tie or pins is helpful.

•Makesureallclientshavefilledinahealthscreenbeforeyoustartyoursession. This is part of your duty of care and to make sure you are ready to offer any required modifications for clients with special needs.

•TimechangesandtransitionshappenquicklyintheCardioGym®Workoutseries so take time before you start your session to explain how to turn the cycle, adjust the seat and weight stack to new clients.

•Teamupclientswithsimilarheightsandfitnesslevelswherepossibletoreduce the amount of time spent during the workout making adjustments to the cycle.

•Keepyourcuesshortandexact,andkeeppeoplemovingintoandoutofexercise quickly- the timer on the monitor will pause after 10 seconds of inactivity so tell them they need to be quick to stay on track

•Inareasoflimitedspacemakesureyouplanoutwhereeveryonewillstandand which way they will face and move onto and of the CG6- this helps keep everyone safe and with enough room to exercise effectively.

•Havefun,theCardioGym®WorkoutSeriesisarewarding,dynamicandinclusive exercise program clinically proven to deliver incredible

fitness and weight loss results. You are part of something amazing in an industry that changes live - Enjoy It!

36

HELPFUL HINTS TO START YOUR CARDIOGYM® WORKOUTS

1- Book the CG6s you need to use beforehand or use one of our CardioGym® signs to notify other gym members that the cycles are restricted for use between certain times. This will not only help you avoid embarrassing confrontation with gym members but will advertise your classes

2- Set up some signup sheets for your classes, especially around the area you are doing them. You will be visual on the gym floor to other gym member- this is your chance to show off how great a trainer you are and entice new members

3- Create a demand by booking out your classes; Small group training is just that- only a small select group. Use signup sheets and encourage members to bring their friends to fill your groups.

4- When launching the CardioGym® Workouts in your club do some free trial session or 10 minute tasters – encourage people use other pieces of cardio equipment to give your awesome new work out a try

5- Advertise. Get on the clubs social media pages, put up posters, and wear your CardioGym® Trainer T shirt every time you train in that Gym. Grab people’s attention.

6- Create an event not just a class, offer a free consultation to the first 20 people who sign up for the group work out, give away healthy snacks or prizes around the event and create a launch night

7- Brag about it, CardioGym® Workouts are fun, challenging and totally adaptive!

37

References

(1) Clinical Exercise Testing – Idelle M Weisemen, R Jorge Zeballos- Kayer Publishing 2002

(2) Clinical Exercise Testing – Idelle M Weisemen, R Jorge Zeballos- Kayer Publishing 2002

(3) Scientific Foundations and the Principals of Practice in Musculoskeletal Rehabilitation- David J Magee, James E Zadazeuns- health Services 2007

(4) www.livestrong.com

(5) National Strength and Conditioning Association Essentials of Personal Training – 2nd Edition Pages 334


(7) The Science of Cycling- 1988 Human Kinetics. Burke, Champagne

(8) National Strength and Conditioning Association Essentials of Personal Training – 2nd Edition – Resistance Training Techniques

(9) The Oxford Handbook of Sports Performance Psychology- Shane M Murphy- 2012

(10) http://www.mayoclinic.com/health/isometric-exercises/AN02031

(11) National Strength and Conditioning Association Essentials of Personal Training – 2nd Edition Pages 392- 395


Suggested Further Reading

The Science of Cycling- 1988 Human Kinetics. Burke, Champaigne

American Council on Exercise - Advanced Fitness Specialist

www.ptonthenet.com

www.trainingtrendz.com.au

38

IN10CT™ – 2 PEOPLE PER BIKE

Round Cycle exercise Floor Exercise Coaching / Notes

1

1 2

3

Switch people

4

2 5

6

7

3 8

9

10

4 11

12

13

5 14

15

16

6 17

18

Change cycle position

19

7 20

21

22

8 23

24

25

9 26

27

28

10 29

30

f \

V J

39


1 4

Cycle facing

weight stack

2 8

3 12



4 17

Cycle facing

away from

weight stack

5 21

6 25


Core Challenge - 28

Cool down

S' \

yv

40

ASSESSMENT

To successfully complete your CardioGym Trainers Course you will be asked to demonstrate your new skills in a short practical assessment at the end of the day.

Assessment Task

Plan, prepare and deliver a short section of a CardioGym Workout.

Use the blank planning sheets or your notes pages to design a CardioGym Workout. Select either an IN10CT, Team Fusion or 3THRRT format.

You will be asked to coach your peers through the workout you have prepared for about 5 to 10 minutes and will be assessed on the following key learning outcomes.

•SelectssafeandappropriateexercisesforbothfloorexercisersandCG6users

✓ Have you selected exercises that are going to be able to be safely performed in the space you have?

✓ Have you selected exercises that can be achieved and modified for all class members?

✓ Have you considered how the CG6 users and Floor exercise will be able to perform exercises at the same time?

•Clearlycoachesandcuestransitionsandexercisesetup.

✓ Are you giving the right information to safely direct the class on how to move around each other?

✓ Are you using safety points and short concise cues to ensure correct set up?

✓ Are you giving motivation cues and timing cues to keep the class running smoothly?

•Makesappropriatecorrectionstoexercisetechniqueforsafety–ifrequired

✓ If you see an unsafe technique or modification required are you delivering that information to the class member who needs it?

•Selectsappropriateexerciseandcoachingtoachievethedesiredtrainingapproach for the selected program

✓ Have you thought about the type of program you should deliver?

✓ Are you using appropriate coaching language for the program?

✓ Are you achieving team work feel in Team Fusion or a block of intense work in your IN10CT program?

On the next page is a sample of the assessment form for you review.

41

Assessment Form

Course Date Course Location

Students Name

Trainers Name

Avanti FitnessCardio GymWorkout selected IN10CT Team Fusion 3THHRTfor assessment

All outcomes below must be achieved to award a pass.Assessors – tick the appropriate box as outcomes are observed

Key Learning Outcomes Clearly Shown Not achieved

Selects safe and appropriate exercises for both floor exercisers and CG6 users

Clearly coaches and cues transitions andexercise set up.

Makes appropriate corrections to exercisetechnique for safety – if required

Selects appropriate exercise to achievethe desired training approach for theselected program

Any other comments or feedback

Result Pass Re sit

42

NOTES

43

NOTES

The Fitness Effects of A Combined Aerobic/Strength Machine:A 30 Day Trial

Neil Wolkodoff, Jeff Miller, Julianne Butler

AbstractExercisers have a need to utilize modalities that are time efficient, as thelack of time is a key in starting or maintaining exercise programs.Exercisers are more likely to maintain an exercise program if they canderive both strength and aerobic benefits. The CardioGym (NSW,Australia) is a combination of a recumbent exercise bicycle with a cable-based resistance system. Subjects completed a 30-day program with theCardioGym comprised of 3 sessions per week of 30 minutes per session.A control group performed either treadmill walking or elliptical training forthe same time period.

After comparing testing results pre and post for both groups, theCardioGym Training Group (CTG) significantly improved fitness over theAerobic Training Group (ATG) in almost all categories for the same timespent in exercise. The CTG group increased VO2 by 14%, AT by 17%,muscular endurance by 31%, muscular power by 15%, decreased bodycomposition by 3% and increased flexibility by 8%. In this study, theCardioGym produced results that were not only aerobically superior, butalso much better in terms of weight loss, body composition and strengthimprovement than standard aerobic training for an equal time period.

IntroductionAs the amount of exercise required to maintain and improve health is notutilized by a majority of the population, there is a need to find exercisemodalities that provide a blend of aerobic and strength benefits and to make aphysiological difference while providing a mode of exercise that appears easy toperform by the general public. Exercise that combines multiple benefits isespecially appealing to time-conscious potential exercisers.

Most exercisers have familiarity with using a bicycle, and cycling remains apopular form of aerobic exercise. Cable-based resistance training hasincreased in popularity. The body of evidence continues to fuel the trendtowards programs which can be broadly classified as interval in nature,and have benefits including weight loss, increased energy fitness,increases in muscular mass and body composition improvements.However, few of the studies in this arena have looked at muscular

endurance and power as separate components. With novice exercisers, itcan be postulated that their lower threshold to activate predominantlyfast-twitch muscle fibers might mean that some types of circuit/intervaltraining may produce gains in maximal force production. This is importantbecause in aging and inactivity, it is the fast-twitch fibers that show moredecline. Part of the goal of the study was to compare two short-termtraining programs and their effects on strength, and subsequent bodycomposition in addition to energy system fitness and flexibility.

Study MethodologyThirteen (n=13) subjects, (8= male, 5= female), ranging in age from37=63 years of age were used. The criteria included a period of relativeinactivity for the last 60 days, as defined by two or less workouts perweek, and no orthopedic limitations. Eight (n=8) subjects were assignedto the CardioGym Training Group (CTG), with the remaining five (n=5),subjects being assigned to the Aerobic Training Group (ATG). All subjectscompleted waivers, health history and activity questionnaires (using AHAand ACSM screening/risk factors). No potential subjects were excludedbased upon risk factors.

Before starting on the exercise protocols, all subjects underwent abattery of physiological tests designed to measure the progress of thesubjects relative to the exercise protocol. Height and weight wererecorded; with body composition assessed by skin fold measurementsusing the Jackson-Pollack equations. Girth measurements were taken atthree sites – chest, bicep and waist for men; and bicep, waist and hips forwomen. The same tests, in the same order were administered in at theend of the 30-day training period.

Subjects were assessed for VO2 Peak using VO2000 (Medical Graphics, St. Paul,MN), all with cycle ergometry. Each subject performed a 4-5 minute warm upwith no load, then based upon body weight, resistance was increased by 10, 20or 30 watts per minute until volitional fatigue was present correlated with an RQof 1.10 or greater. Anaerobic threshold (AT) was determined with the V-slopemethod and correlated to R.E.R. Each subject was cooled-down to at heart rateof 110 of less before allowing them to get off the ergometer.

Strength was assessed using a HydraFitness Omnitron (Belton, TX), which hascapability to measure levels in chest press, row, lat pull-down, shoulder press,leg extension, and leg curl. The leg extension and leg curl motions were

performed with each leg separately, and then scored added for that particularmeasurement. The apparatus was set at speed/resistance setting of “3” whichapproximates 160 degrees of movement per second. This setting was used forthe assessment to measure strength/endurance changes in the subjects. Eachsubject was adjusted via seat distance and leg brace distance for his or herheight. The test procedure was explained, and each subject was allowed topractice each movement until they felt they understood maximum speedagainst the particular lever arm at that speed setting.

After practice, the subject was allowed to set their own range of motion (chestpress/row, shoulder press/lat pull-down), and then performed the 20repetitions. Leg extension and leg curl measurements were pre-set to utilizelimits of 25 and 75 degrees respectively as the end points of the range ofmotion and force recording. The order for assessment was chest press/row,individual leg extension/leg curl, and shoulder press/lat pull-down. The totalfoot pounds of force for the 20 repetitions was recorded, as well as thecombined total for the eight measures, and that total was divided by bodyweight to give a strength to body weight ratio.

Upon completion of the muscular endurance section, the subject then wasmeasured for peak torque in each muscle group using a speed/resistancesetting of “10” which approximates 60 degrees of movement per second. Afterpractice, the subject was allowed to set their own range of motion (chestpress/row, shoulder press/lat pull-down), and then performed the 5 repetitions.Leg extension and leg curl measurements were pre-set to utilize limits of 25and 75 degrees respectively as the end points of the range of motion and forcerecording. The order for assessment was chest press/row, individual legextension/leg curl, and shoulder press/lat pull-down. The best score in ft.pounds of peak torque for the 5 repetitions was recorded, as well as thecombined total for the eight measures, and that total was divided by bodyweight to give a power to body weight ratio.

Flexibility was assessed using a goniometer for hip flexion and trunk rotation.For hip flexion, the subject was supine, and pulled the knee to the chest,without arm assistance, while keeping the back flat, then the score wasrecorded. Trunk rotation was measured from the mid-line facing forward, andsubjects held a non-weighted bar to align their shoulders, in a seated position,and twisted each direction to a point just before their spine angle deterioratedor they attempted to move the bar with their shoulders. The best score forthree trials was recorded for each measure.

Additionally, flexibility was measured using a standard sit and reach box(Accuflex 1), measuring in centimeters (7). Subjects, without shoes kept theirlegs flat against the floor while the feet were flat against the box, and placedone hand directly over the other. In a slow flexion movement, the subjectpushed the measurement ruler as far as possible, then repeated the trial twomore times. The best score of the three trials was recorded, if the subject didnot reach their toes, the score was recorded as negative, and if the subjectcould go past their toes, the score was recorded as positive. Flexibility scoreswere recorded for all three measures, with an average change from the pre-testto post-test calculated as each flexibility measure used varying scale points,and thus absolute numbers would not be as meaningful as change from pre topost measurements. For example, in trunk rotation, a normal score is 50degrees, while in hip flexion, the normal score is approximately 118 degrees,and in the sit and reach test, a normative value for this population would be anegative two inches.

Exercise InterventionBoth groups trained for 30 minutes per session, three sessions per weekfor the 30-day period. The Aerobic Training Group (ATG) performedaerobic training on either a treadmill or total body elliptical. Threesubjects performed elliptical training, while two subjects utilized thetreadmill. Subjects were encouraged to perform the exercise regimenevery other day rather than three days in a row for that particular week.Subjects were encouraged to work out at a 6 out of 10 rate of perceivedexertion level, normally considered a good correlate with developingaerobic endurance. Subjects were encouraged to also try variousprograms within each machine for variety. Subjects were observed andmonitored, and were allowed to set their own exercise levels according tothese guidelines.

The CardioGym Training Group (CTG), performed 30-second bouts ofaerobic exercise on the recumbent bicycle combined with resistancetraining using the cable system. These intervals were alternated with 30-second recovery periods with no activity. Subjects were encouraged toperform the exercise regimen every other day rather than three days in arow for that particular week. If the individual came in on a day directlyafter this interval regimen, they were given a recovery modification wherethey cycled continuously at approximately 50% of cycling-intervalworkload, and used approximately 50% of normal resistance level with the

weight system for 30-second resistance bouts. During the first twosessions, the subjects were familiarized with the machine and positioningby using lighter than anticipated weight settings. In this piece ofequipment, resistance can go up in 2.5-pound increments to 30 poundsper side, for a conceivable total of 60 pounds of resistance when bothsides are combined. For these two sessions, lighter individuals worked at2.5 pounds for each exercise, and heavier subjects worked at 5.0 poundsfor each exercise. Additionally, the subjects cycled continuously at thelightest setting on the recumbent bicycle while alternating 30-secondperiods of resistance exercise.

The equipment offers a variety of upper body exercises in both a pushand pull fashion. Exercises were grouped by angle of pull and relativeweight that needed to be used to comprise a rotation of two or moreexercises from a grouping and position. For example, during a “push”rotation, the subject would perform a chest press, flye motion andshoulder “high/low” in rotation before moving on to the next grouping. Allpull exercises were accomplished in the first 15 minutes; with all pushexercises accomplished on the second 15 minutes.

After the first two exercise bouts, the resistance on the cycle portion wasincreased by at least three resistance settings, and weights wereincreased so that at the end of a 30-second interval, the subject felt theywould have to stop at that point due to the intensity of the combinationof both exercise movements. During the 30-second recovery period,there was no exercise. Weight levels were recorded and periodicallyadjusted upward in 2.5-pound increments, with a similar progression withcycling resistance. The exact increases were based upon a combination ofsubject willingness and instructor observation as to the next appropriate,yet challenging work levels. During the 30-day trial, no subjects were ableto tolerate the full 30 pounds per handle side with the upper bodyexercises.

ResultsThe basic table comparing the CTG versus ATG groups is depicted inthe following tables listing the CTG first, followed by the ATG withaverages listed in italics for each group:

Subject-CTGWeightPre

WeightPost Body Composition Pre

Body CompositionPost

1 180 176 28.65 26.22

2 163 156.5 29.51 23.783 222 216 44.61 41.364 246 238 27.3 24.865 193 189 26.57 22.186 226 224 22.96 21.557 195 192 20.8 188 225 220 21.4 19.87

Average 206.25 201.44 27.725 24.727

Subject-ATG1 193 191 25.34 24.952 205 203.5 20.05 19.253 157 156 18 17.564 178 177.5 21.34 21.325 215 214 20.95 20.12

Average 189.6 188.4 21.136 20.64

Girth Total 1 Girth Total 2 VO2 Peak 1VO2 Peak 2 AT1 AT2125 121 28.2 33.5 18 21.7

8 85.5 28.4 29.7 21.5 23.9113.5 110 21.2 28.4 15.3 18

132 128 27 29.6 16.4 18.9128.5 123 26 33.3 19.8 24.2132.5 130 27.9 31.1 19.2 24.4121.5 117 39 46 24.1 31.6

119 118 24.6 27.8 18.7 21.4120 116.56 27.79 32.4319.13 23.01

135 134 26.5 27.8 17.8 18.1125 125 31.2 32.8 23.4 23.793 91 27.8 29.7 21.5 21.998 97 21.6 22.45 16.4 17.1

118 117 29.5 30.65 23.2 24.2113.8 112.8 27.32 28.6820.46 21

Power/Ratio 1 Power/Ratio 2 Endurance/Ratio 1 Endurance/Ratio 23.02 3.41 12.23 13.452.49 3.03 10.23 14.941.93 2.33 7.59 10.24

1.93 2.33 7.59 10.244.05 4.61 14.23 16.093.42 4.095 20.01 26.912.39 2.87 18.18 18.424.05 5.18 14.82 24.314.31 4.9 14.65 16.223.21 3.80 13.99 17.57

2.95 3.03 9.55 10.173.38 3.25 16.34 16.784.11 4.19 10.88 11.122.67 2.74 14.54 14.643.78 3.95 13.1 13.313.38 3.43 12.88 13.20

SIT/REACH change Torso change hip flexion change6 7 6

23 9.4 011 0 99 6 5

10 15 1212 13 1.515 8.5 128 8 4

11.75 8.36 6.19

2 1 11 0 13 1 10 1 21 0 11.4 0.6 1.2

Statistical Analysis TablesDescriptive Statistics

N Range Minimum Maximum Mean Std. Deviation

Weight Decrease 13 7.5 0.5 8 3.4230769 2.38787

Weight Decrease 13 7.5 0.5 8 3.4230769 2.38787

Body Composition Decrease 13 5.71 0.02 5.73 2.0353846 1.6959197

Girth Decrease 13 5.5 0 5.5 2.5 1.6832508

VO2 Peak Increase 13 6.45 0.85 7.3 3.3769231 2.4631971

AT Increase 13 7.2 0.3 7.5 2.6 2.1771541

Power/Ratio Increase 13 1.26 -0.13 1.13 0.3873077 0.3343814

Endurance Increase 13 9.39 0.1 9.49 2.3269231 2.9530701

SIT/REACH change 13 23 0 23 7.7692308 6.6477295

Torso change 13 15 0 15 5.3769231 5.2501038

Hip flexion change 13 12 0 12 4.2692308 4.2750019

Valid N (listwise) 13

Group StatisticsGroup N Mean Std. Deviation Std. Error Mean

Weight Decrease Control 5 1.2 0.5700877 0.254951

Experimental 8 4.8125 1.9628241 0.6939631

Body Composition Decrease Control 5 0.496 0.3335116 0.1491509

Experimental 8 2.9975 1.4547926 0.5143468

Girth Decrease Control 5 1 0.7071068 0.3162278

Experimental 8 3.4375 1.3999362 0.4949522

VO2 Peak Increase Control 5 1.36 0.4052777 0.1812457

Experimental 8 4.6375 2.3633738 0.8355788

AT Increase Control 5 0.54 0.304959 0.1363818

Experimental 8 3.8875 1.7739685 0.6271926

Power/Ratio Increase Control 5 0.054 0.1105893 0.0494571

Experimental 8 0.595625 0.2360907 0.0834707

Endurance Increase Control 5 0.322 0.2069299 0.0925419

Experimental 8 3.58 3.2030343 1.1324436

SIT/REACH change Control 5 1.4 1.1401754 0.509902

Experimental 8 11.75 5.2847489 1.8684409

Torso change Control 5 0.6 0.5477226 0.244949

Experimental 8 8.3625 4.5380731 1.6044511

Hip flexion change Control 5 1.2 0.4472136 0.2

Experimental 8 6.1875 4.5034709 1.5922174

Levene's Test for Equality ofVariances

Weight Decrease Equal variances assumed

Equal variances not assumed 5.488945928 0.038975877


Body Composition Decrease Equal variances assumed


Girth Decrease Equal variances assumed


VO2 Peak Increase Equal variances assumed


AT Increase Equal variances assumed


Power/Ratio Increase Equal variances assumed


Endurance Increase Equal variances assumed


SIT/REACH change Equal variances assumed


Torso change Equal variances assumed


Hip flexion change Equal variances assumed


IndependentSamples Test

t-test for Equality ofMeans

t df Sig. (2-tailed)(p-value)

MeanDifference

Std. ErrorDifference

95% ConfidenceInterval of the Difference

Lower Upper

WeightDecrease

-3.95284 11 0.002261654 -3.6125 0.9138999 -5.623980167 -1.601019833

-4.886288 8.738529806 0.000940969 -3.6125 0.7393138 -5.29260326 -1.93239674

BodyCompositionDecrease

-3.725459 11 0.003349815 -2.5015 0.6714609 -3.979375567 -1.023624433

BodyCompositionDecrease

-3.725459 11 0.003349815 -2.5015 0.6714609 -3.979375567 -1.023624433

-4.671022 8.126189233 0.00153471 -2.5015 0.5355359 -3.733117863 -1.269882137

GirthDecrease -3.576764 11 0.004343233 -2.4375 0.6814819 -3.937431603 -0.937568397

-4.15001 10.74730389 0.00169798 -2.4375 0.587348 -3.733962392 -1.141037608

VO2 PeakIncrease -3.024109 11 0.011570461 -3.2775 1.0837904 -5.662906662 -0.892093338

-3.833289 7.64458227 0.005441437 -3.2775 0.8550099 -5.265226968 -1.289773032

AT Increase -4.114755 11 0.00171589 -3.3475 0.8135357 -5.138080011 -1.556919989

-5.215399 7.647699468 0.000931666 -3.3475 0.6418493 -4.839559735 -1.855440265

Power/RatioIncrease -4.755275 11 0.000594614 -0.541625 0.1138998 -0.792316814 -0.290933186

-5.582471 10.51068069 0.00019447 -0.541625 0.0970224 -0.756389172 -0.326860828

EnduranceIncrease -2.233973 11 0.047196914 -3.258 1.4583885 -6.467891365 -0.048108635

-2.867406 7.093249965 0.023740947 -3.258 1.1362185 -5.93758636 -0.57841364

SIT/REACHchange -4.250317 11 0.001365012 -10.35 2.4351125 -15.7096464 -4.990353597

-5.343954 8.003796582 0.00068976 -10.35 1.9367683 -14.81582697 -5.884173034

Torso change -3.745723 11 0.003233859 -7.7625 2.0723635 -12.32374124 -3.201258762

-4.782688 7.323147684 0.001771178 -7.7625 1.6230414 -11.56631739 -3.958682614

hip flexionchange -2.428404 11 0.033504299 -4.9875 2.0538178 -9.50792253 -0.46707747

-3.108001 7.219491076 0.016471361 -4.9875 1.6047293 -8.758820116 -1.216179884

The statistical analysis demonstrates that the changes were significant atthe .05 level or greater, indicating that for all the fitness variablesmeasured, the changes were statistically significant. Levene’s test ofvariances demonstrated that not all variables had equal variance with thegroups, something to be expected as subjects were assigned to a group,then underwent testing, the exercise intervention and the final testing.

Component CTG Change ATG ChangeVO2 Peak +14% +4%

Anaerobic Threshold +17% +2%Weight Loss -4.8 pounds -1.2 poundsBody Composition -3% body fat -.45% body fatStrength/Power +15% +2%Strength/Endurance +31% +3%Flexibility +8.7% +1%

DiscussionIn terms of aerobic fitness and body composition changes, these resultsare consistent with previous research that demonstrates interval-basedand combined training can result in large changes per unit of time. Thestrength and endurance increases are sizeable for the time invested, andespecially considering the exercise regime was a combination of energysystem and strength components with no dietary changes. This studyindicates for exercisers with limited time, the interval-based program usedon the CardioGym can produce superior results to just aerobic trainingwhen looking to improve a wide variety of fitness variables, principallyboth strength and endurance fitness.

It can be theorized that the ATG did not result in an increase in thevariables measured because of the nature of the exercise combined withself-pacing of workload and intensity. It can be contended on one handthat subjects in the control group would have scored better if theirexercise sessions had a similar interval profile and program. On the otherhand, most individuals exercising both in a facility or home environmentwill set endurance exercise levels to a pace they feel is doable and willproduce some type of results. In this scenario, individuals pursuing energysystem exercise may not elevate intensity to sufficient levels, especiallyin an interval fashion. Even if they had, it is doubtful from previousstudies that energy system training in a set motion would have had thesame results in total body strength, power and body composition changesas demonstrated by the CTG variety of movements.

Part of the CTG results are probably attributable to the fact that higherintensity resistance training and energy system training not only improveenergy system fitness, but result in elevated exercise post oxygenconsumption, a factor found to contribute to weight loss and bodycomposition. Because these subjects were urged to work at sufficientlyhigh intensity, these results were possible in combination with the abilitiesof the device to match intensity for these results. Working at an

“aerobic” intensity, the ATG subjects likely did not match the EPOC of theCTG subjects.

Additionally, the subjects gained significant muscular mass over theaerobic training group, something supported from previous investigations.This was likely due to the intensity of the specific exercise, and theincrease in both VO2 and AT allowing the person to work at higherintensities while recovering between each interval bout. The age range ofthe subjects would indicate caution on predicting the amount of bothstrength and muscular mass an individual over the age of 50 might gainfrom such a program. Specific research would be needed with thispopulation to determine if the same program would produce consistentresults with an older population.

One very interesting result of the study is the fact that both muscularendurance and muscular power scores increase for the CTG subjects. Theloads used for each exercise would not normally be considered sufficientto gain power in either a 1RM weight lifting or isokinetic test. The exactmechanism of power increase would be likely improved neurological abilityto access more powerful fibers along with some minor increases inmuscular mass. It may be that in subjects that are not highly trained, thistype of regimen may produce modest increased in maximum voluntarycontractions, with further study needed to determine the exact amountof gain over time, as this was a relatively short intervention.

The increases in muscular endurance for the CTG subjects were higherthan expected for the short duration of each training session, but nottotally surprising as the resistance paradigm and application for this groupwould broadly be classified as moderate in nature, with expected gains inendurance. While cycling uses both the quadriceps and biceps femoris, itwas not surprising that endurance measures for these two motionsincreased. As there has been a good deal of investigation into therelationship between basic strength and activities of daily living andfunctional movements, it can be argued that the program used by theCTG subjects would have a marked positive effect on both daily activitiesand more complex functional activities. While not formally collected andanalyzed, the CTG subjects did report that overall daily activities wereeasier than before.

Adherence to exercise is important in new exercisers, and making gainsthat are tangible during the first 30-60 days appear to fuel long-termparticipation. The fact that the CTG subjects experienced changes theycould easily detect in weight, clothing size and function pointed to thefact this program during the 30-day duration served as motivation for thesubjects to continue after the study. However, subjects were not trackedor questioned about participation after completion. Further researchwould need to be completed to determine if short-term gains serve aslong-term motivation after program completion.

Selected References

1. Aagaard, P., Magnusson, P.S., Larsson, B., Kjaer, M., Krustrup, P.(2007). Mechanical Muscle Function, Morphology, and Fiber Type inLifelong Trained Elderly. Med. Sci. Sports Exerc. 39(11):1989-1996.

2. Andersen, R.E., Franckowiak, S.C., Bartlett, S.J., Fontaine, K.R.(2002). Physiologic changes after diet combined with structuredaerobic exercise or lifestyle activity. Metabolism. Dec; 51(12):1528-33.

3. Baltaci, G., Un, N., Tunay, V., Besler, A., Gerçeker, A. (2003) S.Comparison of three different sit and reach tests for measurementof hamstring flexibility in female university students. Br J SportsMed 37:59-61.

4. Baltzopoulos, V., Brodie, D.A. (1989). Isokinetic dynamometry:Applications and limitations. Sports Medicine, 8, 101-116.

5. Børsheim, E., Bahr, R. (2003). Effect of exercise intensity, durationand mode on post-exercise oxygen consumption. Sports Med.33(14):1037-60.

6. Braun, W.A., Hawthorne, W.E., Markofski, M.M. (2005). Acute EPOCresponse in women to circuit training and treadmill exercise ofmatched oxygen consumption. Eur J Appl Physiol. Aug;94(5-6):500-4.

7. Brill, P. A., Macera, C.A., Davis, D.R., Blair, S.N., Gordon, N. (2000).Muscular strength and physical function. Med. Sci. Sports Exerc.,Vol. 32, No. 2, pp. 412-416.

8. Broeder, C.E., Burrhus, K.A., Svanevik, L.S., Wilmore, J.H. (1992).The effects of aerobic fitness on resting metabolic rate. Am J ClinNutr. Apr;55(4):795-801.

9. Brooks, G.A. et al., (1996). Exercise Physiology: Humanbioenergetics and its Applications. 2nd Edition. Mountain View, CA.Mayfield Publishing.

10. Brown, M., Sinacore, D.R., Host, H.H. (1995). The relationshipof strength to function in the older adult. J Gerontol A Biol Sci MedSci. Nov;50 Spec No:55-9.

11. Burgomaster, K.A., Hughes, S.C., Heigenhauser, G.F., Gibala,M.J. (2005). Six sessions of sprint interval training increase muscleoxidative potention and cycle endurance capacity. J. Appl.Physiology. 98:1895-1990.

12. Burleson, M.A. Jr, O'Bryant, H.S., Stone, M.H., Collins, M.A.,Triplett-McBride T. (1998). Effect of weight training exercise andtreadmill exercise on post-exercise oxygen consumption. Med SciSports Exerc. Apr;30(4):518-22.

13. Butts, N., Price, S. (1994). Effects of a 12-week weight-training program on the body composition of women over 30 yearsof age. Journal of Strength and Conditioning Research, 8(4), 265-269.

14. Campbell, W., Crim, M., Young, V., Evans, W. (1994).Increased energy requirements and changes in body compositionwith resistance training in older adults. American Journal of ClinicalNutrition, 60, 167-175.

15. Cancela-Carral, J.M., Ayán-0Pérez, C. (2007). Effects of High-Intensity Combined Training on Women over 65. Gerontology. Jun15; 53(6): 102-108.

16. Costill, D.L., Wilmore, J.H. (2004) Physiology of Sport andExercise 3rd ed. Champaign, IL: Human Kinetics. pp. 44-52.

17. Dalleck LC, Kravitz L. (2007) Development of a metabolicequation for elliptical crosstrainer exercise. Percept Mot Skills.Jun;104 (3 Pt 1):725-32.

18. Deschenes, M.R., Kraemer, W.J. (2002). Performance andphysiologic adaptations to resistance training. Am J Phys MedRehabil,81(Suppl):S3-S16.

19. Després JP, et al. (1991) Loss of abdominal fat andmetabolic response to exercise training in obese women. AmJPhysiol, 261: E159- E167.

20. Fiatarone, M., Marks, E., Ryan, N., Meredith, C., Lipsitz, L.,Evans, W. (1990). High-intensity strength training innonagenarians. Journal of the American Medical Association,263(22), 3029-3034.

21. Fiatarone, M., O'Neill, E., Ryan, N., Clements, K., Solares, G.,Nelson, M., Roberts, S., Kehayias, J., Lipsitz, L., Evans, W. (1994).Exercise training and nutritional supplementation for physical frailtyin very elderly people. The New England Journal of Medicine,330(25), 1769-1775.

22. Frontera, W., Meredith, C., O'Reilly, K., Knuttgen, H., Evans,W. (1988). Strength conditioning in older men: Skeletal musclehypertrophy and improved function. Journal of Applied Physiology,64(3), 1038-1044.

23. Fry, A.C. (2004). The Role of Resistance Exercise Intensity onMuscle Fibre Adaptations. Sports Medicine. 34(10):663-679.

24. Galvão, D.A., Taaffe, D.R. (2005). Resistance exercise dosagein older adults: single- versus multi-set effects on physicalperformance and body composition. Am Geriatr Soc.Dec;53(12):2090-7.

25. Gutin, B., Barbeau, P., Owens, S., Lemmon, C.R., Bauman, M.,Allison, J., Kang, H.S., Litaker. M.S., (2002). Effects of exerciseintensity on cardiovascular fitness, total body composition, andvisceral adiposity of obese adolescents. American Journal of ClinicalNutrition, Vol. 75, No. 5, 818-826.

26. Faulkner, J.A., Larkin, L.M., Claflin, D.R., Brooks, S.V. (2007).Age-related changes in the structure and function of skeletalmuscles. Clin Exp Pharmacol Physiol. Nov;34(11):1091-6.

27. Harris, K., Holy, R. (1987). Physiological response to circuitweight training in borderline hypertensive subjects. Medicine andScience in Sports and Exercise, 10, 246-252.

28. Hill, J.O., Sparling, P.B., Shields, T.W., and Heller, P.A. (1987).Effects of exercise and food restriction on body composition andmetabolic rate in obese women. American Journal of ClinicalNutrition, Vol 46: 622-630.

29. Hobden, J. (2000). Pilates power provides posturalrehabilitation. Physiotherapy Frontline, 6 (8), 12-13.

30. Hunter, G., Byrne, N., Gower, B., Sirikul, B., Hills, A. (2006).Increased Resting Energy Expenditure after 40 Minutes of AerobicBut Not Resistance Exercise. Obesity 14: 2018-2025.

31. Hurley, B. (1994). Does strength training improve healthstatus? Strength and Conditioning Journal, 16, 7-13.

32. Jackson, A.W., Dishman, R.K,. (2000). Perceived submaximalforce production in young adult males and females. Med. Sci. SportsExerc., Vol. 32, No. 3, pp. 448-451.

33. LaForgia, J., Withers, R.T., Gore, C.J. (2006). Effects ofexercise intensity and duration on the excess post-exercise oxygenconsumption. J Sports Sci. Dec;24(12):1247-64.

34. Larsson, L.,Grimby, G., Karlsson, J., (1979). Muscle strengthand speed of movement in relation to age and muscle morphology.J Appl Physiol 46: 451-456.

35. Lefcourt, H.M. (1982) Locus of control: Current trends intheory and research. Hillsdale, New Jersey: Lawrence Erlbaum.

36. Lexell, J. (1993). Ageing and human muscle: observationsfrom Sweden. Can J Appl Physiol. Mar;18(1):2-18.

37. Lexell, J., Taylor, C.C., Sjöström, M. (1988). What is thecause of the ageing atrophy? Total number, size and proportion ofdifferent fiber types studied in whole vastus lateralis muscle from15- to 83-year-old men. J Neurol Sci. Apr;84(2-3):275-94.

38. McAuley E, Courneya KS, Rudolph DL, Lox CL. (1994).Enhancing exercise adherence in middle-aged males and females.Prev Med. Jul;23(4):498-506.

39. McGill, S. (2003). Low Back Disorders: Evidence-BasedPrevention and Rehabilitation. Champaign, IL: Human Kinetics,2003.

40. McArdle, W. D., Katch, F. I., Katch, V. L. (1996). ExercisePhysiology: Energy, Nutrition, and Human Performance, 4th Ed.Baltimore, MD: Williams and Wilkins.

41. Melby, C., Scholl, C., Edwards, G., Bullough, R. (1993). Effectof acute resistance exercise on post-exercise energy expenditureand resting metabolic rate. Journal of Applied Physiology, Vol 75,Issue 4 1847-1853.

42. Ormsbee, M.J., Thyfault, J.P., Johnson, E.A., Kraus, R.M.,Choi, M.D., Hickner, R.C. (2007). Fat metabolism and acuteresistance exercise in trained men. J Appl Physiol, 102(5): 1767 -1772.

43. Osterberg, K.L., Melby, C.L. (2000). Effect of acuteresistance exercise on postexercise oxygen consumption andresting metabolic rate in young women. Int J Sport Nutr ExercMetab. Mar;10(1):71-81.

44. Otto, R., Yoke, M. McLaughlin, K., Morrill, J., Viola, A., Lail, A.,Lagomarsine, M., Wygand, J. (2004). The Effect of Twelve Weeksof Pilates vs Resistance Training on Trained Females. [AnnualMeeting Abstracts: H-25 - Free Communication/Poster: Stretching].Medicine & Science in Sports & Exercise: Volume 36(5) Supplement:S356-S357.

45. Perri, M.G., Anton, S.D., Durning, P.E., Ketterson, T.U.,Sydeman, S.J., Berlant, N.E., Kanasky, W.F., Newton R.L.,Limacherm M.C., Martin, A.D. (2002). Adherence to exerciseprescriptions: effects of prescribing moderate versus higher levelsof intensity and frequency. Health Psychololgy. Sep;21(5):452-8.

46. Pollock, M.L. (1973). Quantification of endurance trainingprograms. Exercise and Sport Science Reviews, 1, 155-188.

47. Pratley, R., Nicklas, B., Rubin, M., Miller, J., Smith, A., Smith,M., Hurley, B., Goldberg, A. (1994). Strength training increasesresting metabolic rate and norepinephrine levels in healthy 50 to 65year-old men. Journal of Applied Physiology, 767, 133-137.

48. Rumpler, W., et. al., (1990). Repeatability of 24- energyexpenditure measurements in humans by indirect calorimetry. Am.J. clin. Nutr., 51:147.

49. Russell, J. R., Strong, L. R., Meins, J. D. (1992). Developing areliable testing protocol for the Hydra Fitness Upper BodyOmniTron. Journal of Orthopaedic and Sports Physical Therapy,16(2), 87-91.

50. Russell, J. R., Little (Strong), L. R., Meins, J. D. (1991).Reliability and testing protocol development for a hydraulic strengthdevice.[Abstract]. Medicine and Science in Sports and Exercise,23(4), S95.

51. Sayers, S.P. (2007). High-Speed Power Training: A NovelApproach to Resistance Training in Older Men and Women. A BriefReview and Pilot Study. J. Strength Con. Res. 21(2): 518-526.

52. Singh, N., Clements, K., Fiatarone, M. (1997). A randomizedcontrolled trial of progressive resistance training in depressedelders. Journal of Gerontology, 52A(1), M27-M35.

53. Spriduso, W. W., Cronin, D.L. (2001). Exercise dose-responseeffects on quality of life and independent living in older adults. Med.Sci. Sports Exerc., Vol. 33, No. 6, Suppl., pp. S598-S608.

54. Staron, R.S., Hagerman, F.C., Hikida, R.S., Murray, T.F.,Hostler, D.P., Crill, M.T., Ragg, K.E., Toma, K. (2000) Fiber TypeComposition of the Vastus Lateralis Muscle of Young Men andWomen. J Histochem Cytochem. 48:623-629.

55. Stewart, K., Mason, M., Kelemen, M. (1998). Three-yearparticipation in circuit weight training improves muscular strengthand self-efficacy in cardiac patients. Journal of CardiopulmonaryRehabilitation, 8, 292-296.

56. Stone, M., Blessing, D., Byrd, R., Tew, J., Boatwright, D.(1982). Physiological effects of a short-term resistive trainingprogram on middle-aged untrained men. National Strength andConditioning Association Journal, 4, 16-20.

57. Takeshima N., Rogers, M.E., Islam, M.M., Yamauchi, T.,Watanabe, E., Okada, A. (2004). Effect of concurrent aerobic andresistance circuit exercise training on fitness in older adults. Eur JAppl Physiol. Oct;93(1-2):173-82.

58. Talanian, J.L., Gallowway, S.D., Heigenhauser, G.J., Bonen, A.,Spriet, L.L. (2007). Two weeks of high-intensity aerobic intervaltraining increases the capacity for fat oxidation during exercise inwomen. J. Appl. Physiol. 102:1439-1447.

59. Tremblay A., Fontaine E, Poehlman ET., Mitchell D., Perron, L.,and Bouchard, C. (1986). The effect of exercise training on restingmetabolic rate in lean and moderately obese individuals.International Journal of Obesity. 10(6):511-7.

60. Weber, C.L., Schneider, D.A. (2002). Increases in maximalaccumulated oxygen deficit after high-intensity interval training arenot gender dependent. J Appl Physiol, May 1; 92(5): 1795 - 1801.

61. Westcott, W., & Guy, J. (1996). A physical evolution:Sedentary adults see marked improvements in as little as two daysa week. IDEA Today, 14(9), 58-65.

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TRAINERS MANUAL - Performance Health

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