In one 4 minute workout, the QuickGym / ROM machine will give you 3 workouts in one: a strengthening workout, a cardio workout and a flexibility workout.
Build muscle to lose fat
A lot of focus nowadays is put on weight loss. Diets and exercise programs promise to shed weight quickly. However the key to lasting weight loss is building muscle.
At QuickGym / ROM machine, we like to focus on fat loss, not weight loss. If you lose weight quickly, you are most likely also losing muscle tissue. This is the biggest reason for yo-yo weight loss and gain: if you lose muscle when trying to shed fat, you are also decreasing your metabolism, which is why the fat comes back so easily.
The QuickGym / ROM machine will help you build muscle, which increases your metabolism and leads to increased fat burning, and long lasting fat loss.
The QuickGym / ROM machine provides a great cardio workout
The QuickGym / ROM machine promotes the improvement (or maintenance) of the cardiovascular system. The increased heart rate you have during your workout will improve your heart and lungs. Your heart will pump more blood with fewer beats and your lungs will transport more oxygen with less effort.
Erroneously, cardio and aerobics have become somewhat synonymous in exercise vernacular, and many think that it is necessary to do aerobic exercise (any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism) to get cardiovascular benefits.
However, anaerobic exercise (any activity that is performed at a medium to high intensity for a short duration where energy is derived without oxygen) will also increase cardiovascular function. So you definitely will get cardiovascular benefits through high-intensity, short duration workouts. You don't need to spend hours every week on a treadmill or stationary cycle to improve your cardiovascular function, just four minutes a day on the QuickGym / ROM machine will give you cardio benefits.
Stretching and flexibility
Flexibility is defined as the allowed range of motion at any given joint throughout the skeletal and muscular structures. Along with the noticeable increase in physical performance, high flexibility also increases the blood flow and nutrient supply to the muscles during sustained physical activity. The workouts on the QuickGym / ROM machine put you through a larger range of motion than most traditional workouts, thus increasing your flexibility.
How does the QuickGym / ROM machine provide this workout?
The mechanics behind the QuickGym / ROM machine
The central component of the QuickGym / ROM machine´s effectiveness is its centrifugal brake located on the machine´s 85 pound flywheel inside the stainless steel hoop.
When you use the QuickGym / ROM machine, either by pushing or pulling the side arms on the front of the machine or using the pedals on the rear, the flywheel starts spinning.
Thru the centrifugal force created by the spinning of the flywheel, the brake arm is forced outwards away from the center of rotation, hitting the stainless steel hoop.
The friction between the brake pad and the hoop creates resistance.
The faster you spin the flywheel, the more resistance is created and the more difficult it becomes to spin the flywheel.
This is the key to how the QuickGym / ROM machine adapts to each user´s ability:
If you have a lot of strength, you are able to spin the flywheel very fast, creating more centrifugal force and thus creating more resistance. So the workout is harder for you. Over the course of the workout, you will tire from the effort of working against this resistance, and thus less resistance is created, matching your ability at that moment during the workout.
If you are out of shape or don't have a lot of strength, you won't be able to spin the flywheel as fast as someone with better conditioning, so less resistance will be created, and your workout, although not as hard as someone who is highly trained, will match your ability to perform the exercise.
The QuickGym / ROM machine continues to adjust the resistance at every moment during the course of the 4 minute exercise, matching the effort put in:
When a highly trained athlete runs out of steam of the QuickGym / ROM machine, he will no longer have the strength to overcome the resistance of the centrifugal brake at high revolutions and the braking action will automatically slow the flywheel down to lower revolutions at which the centrifugal brake will reduce the resistance to exactly match the diminished strength of the then drained athlete so he can finish the 4 minutes.
Less trained users can finish the 4 minutes with much more ease than highly trained individuals but they get a much lower performance score at the end of the 4 minutes.
Highly trained athletes on our QuickGym / ROM machine always want to quit after only 2 minutes because their highly trained muscle cells consume so much oxygen that it maxes out their cardio capacity very quickly. These highly trained athletes are so overwhelmed that they believe that it is impossible for them to go another two minutes and finish the total 4 minutes if they are already exhausted at 2 minutes. The QuickGym / ROM machine however will automatically reduce the workload when these athletes have reached their limit cardio capacity.
You will know that your performance has improved through the scoring readout on the machine's computer at the end of the workout.
The QuickGym / ROM machine gives you a score at the end of the 4 minutes based on the average RPM (revolutions per minute) of the flywheel during the 4 minutes.
That score will gradually increase over weeks and months of using the ROM and the increase in the score reflects the improvement in your total physical condition. The score reflects the improvement of the condition of the combination of your cardio system, your muscle strength and your flexibility.
Will the workout get easier, the stronger I get?
When your total conditioning improves, the QuickGym / ROM machine workout never gets easier. It actually gets harder the more your total condition improves because you will be able to spin the flywheel faster and the centrifugal brake makes you work against higher resistance and you will get a higher score.
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