Keiser Xpress Circuit

The Keiser Xpress Circuit is a simple, convenient program that addresses a range of fitness needs. The system combines the three essential components of physical fitness: cardiovascular endurance, muscular strength and endurance, and flexibility in one program.

Remarkable results are obtainable in just 30 minutes a day, three times a week.

The following are frequently asked questions about this very popular Just Ladies Fitness program:

Can I really get fit in 90 minutes a week?
Why should I commit to the Xpress Program?
I'm really out of shape - I don't want to get injured.
Is the XPress Training System different from other circuits?
Why stretching?
Don't most fitness systems recommend 2-3 sets of strength training exercises?
Will the XPress Training System help me lose weight?
How is the XPress Training System set up?
What if I've never strength trained before?
Can I do other exercises, too?
So 10 weeks from now, I'm fit. Where do I go from here?
How can I try the XPress Training System?

Can I Really Get Fit in 90 Minutes A Week?

You don't have to just take our word for it! Keiser participated in a recent study in which subjects aged 30 to 54 were tested for cardiovascular fitness, strength, flexibility and body composition, then put on a multi-component protocol consisting of three 30-minute workout sessions a week over a 10-week period. After 10 weeks, on average, cardiovascular capacity had risen 10 percent, upper-body strength increased 21-30 percent, and lower body strength increased 22-44 percent.

Why Should I Commit to the Xpress Program?

Starting from age 35, the average person performing little or no exercise will lose 1.5 percent of his or her body strength every year. In addition, physical inactivity is the 5th leading risk factor for coronary disease and places you at risk for a host of other chronic illnesses and disability. In short, 90 minutes per week to remain healthy and independent is a small investment reaping large returns.

I'm really out of shape - I don't want to get injured.

If you can walk and raise your arms over your head, you can use the XPress Program. Keiser has been involved in over 40 strength training studies with subjects' aged 35-98. Risk of injury is very low even in the most advanced age groups with very low functional ability. Keiser's equipment is also biomechanically designed to give you the best possible results from every exercise without excessive strain on the joints. And its unique, thumb-button controlled air resistance eliminates cumbersome plates and pins - making adjustments quick and easy... and private. Finally, the stretches between strength exercises provide an "active rest" throughout the exercise session.

Is the XPress Training System different from other circuits?

Night and day! Most other systems try to create a complete workout by having you jump from a strength machine to a cardio machine every 30-60 seconds. The result is a classic compromise - not enough strength training and dubious cardio benefits. The Keiser XPress Training System uses a full, cardio workout first followed by carefully ordered muscle-strengthening exercises. XPress is also the only system that incorporates a full stretching program.

Why Stretching?

Reduced flexibility is a consequence of aging and inactivity. Strength and cardiovascular training alone are not enough to maintain and increase flexibility. Proper posture, joint alignment and range of motion require selectively strengthening and stretching specific muscle groups. The XPress Training System allots a full 80 seconds of stretching (active rest) between each strength exercises and guides you to stretch the muscles that need it most.

Don't Most Fitness Systems Recommend 2-3 Sets of Strength Training Exercises?

Recent research shows that one set of strength training provides very similar strength gains as two or three sets - with lower risk of injury. Keiser is applying this research to provide you with the best possible results in the most time efficient manner. Of course, you can do more sets with the XPress program if you are training for competition or to maximum muscle size.

Will the XPress Training System help me lose weight?

You bet! You'll burn calories every time you exercise. And because a fitter body with more lean body mass requires more calories to maintain, even at rest, getting fit with the Keiser XPress Training System means burning more calories - all the time, even in your sleep.

How is the XPress Training System set up?

You start with 13 minutes on a piece of cardio equipment, setting the resistance so that you reach you target training zone. After a two-minute rest, you alternate upper and lower body strength exercises with stretching exercises to maximize your results and recovery rime. The whole Phase I program takes approximately 30 minutes.

If you haven't been involved in a regular aerobic exercise program you may want to begin at 50-60% of your target heart rate zone during the 13 minutes of cardio, then gradually work up to your training zone over a period of 4-5 weeks.

What if I've never strength trained before?

No problem! Your instructor will get you started by helping you determine the amount of resistance you should be training with, and educate you on proper form. Some general guidelines to keep in mind include:

• Strength training should be performed at 70-80% of your "1 repetition maximum". This generally translates to beginning with a weight that can be lifted correctly 8 times. To maintain proper intensity, when 12 repetitions can be performed with proper form, increase resistance by 5-8% and begin again with 8 repetitions.
• Strength train 2-3 non-consecutive days per week.
• Use the proper seat, range of motion, leg and arm pad adjustments to fit body size and ensure proper body mechanics.
• While full range of motion (ROM) should be the goal for all exercises when possible, exercises should be performed through the pain free range of motion only. Limited ROM can still provide significant benefits without causing injury to a painful joint.
• Continuous, natural breathing patterns should be used while training. Avoid the Valsalva maneuver (holding the breath to exert more force), or prolonged holding of breath. In general, breathe out on the exertion phase of the exercise.
• Drink plenty of water before, during and after your exercise session.

Can I do other exercises, too?

If you want to, sure! Hiking, cycling, swimming, dancing, running, and other similar endeavors are always beneficial. In fact you may find that with improved strength, flexibility, and cardiovascular endurance, new activities seem more inviting and activities you use to enjoy are fun again! However its nice to know that as long as you adhere to the XPress's Training System 2-3 times-a-week schedule (and a healthy diet), you won't need to do anything else to achieve a reasonable level of fitness and meet the Surgeon General's physical activity guidelines for improving health status.

So 10 weeks from now, I'm fit. Where do I go from here?

You can maintain your fitness level indefinitely by continuing to train at 70-80% of 1 R.M; or if you desire you can continue to challenge yourself by raising your resistance levels above the 80% and/or progressing to the next levels of XPress (phases II-IV). Don't worry about lack of challenge; the XPress Training System accommodates everyone from de-conditioned novices to rippling professional athletes. You'll never outgrow it!

How can I try the XPress s Training System?

Ask your facility manager about one-session trial. Better yet, commit to a 10-week period and keep track of your progress. The main thing is not to wait! Chances are your schedule won't be getting any lighter. And there's no better time than now to starting gaining optimal health!

*Results may vary.