Keiser : Commercial Fitness : Xpress Program

XPress Program
A whole workout in half an hour!
Phase I - 30 Minute Program | Phase II - 45 Minute Program |
Phase III - 60 Minute Program | Phase IV - 75 Minute Program

The Keiser XPress Program, created to help you get the most out of your Keiser equipment. Prove to yourself what we've learned in research: if you follow the XPress Training System of just 90 minutes of exercise per week, you can expect significant gains after just 10 weeks.

Including:
21-30 percent more upper body strength
22-44 percent more lower body strength
10 percent improvement in cardio capacity
5 percent improvement in flexibility

You don't need more than 90 minutes a week to achieve a noticeable improvement in fitness and body strength, and Keiser's research proves it. XPress is the answer for people with fast-paced lifestyles and overloaded schedules who say they're too busy to get fit.

The XPress Training System

Xpress Phase I - 30 Minute Program
These first six exercises comprise the essential strength-building portion of the XPress Training System, and together with the Stretch Zone stretches, take 15 minutes. With the 13-minute cardio workout and two-minute recovery period, that adds up to a complete program in 30 minutes. Note that in all phases of the XPress, the exercise and stretch order is carefully determined to allow maximum recovery time for muscle groups just exercised.

		1. Upper back Exercises the second-largest muscle group in the body while giving the legs a rest after the 13 minute cardio workout. Stretch Zone:Vertical Rotation stretch.
		2. Leg Press Exercises the largest muscle group in the body - quadriceps, hamstrings and gluteals - while allowing the upper body to rest. Stretch Zone: Standing Hip stretch.
		3. Seated Chest Press Exercises the pectorals and other chest muscles as well as the triceps. Stretch Zone: Chest stretch.
		4. Leg Extension Isolates the quadriceps and takes them through a full range of motion, providing an intense second exercise to the body's largest muscle group. Stretch Zone: Calf and Quad stretch.
		5. Lat Pull Down Re-exercises the body's second-largest muscle group and provides a second exercise (after the upper back) for the biceps. Stretch Zone: Overhead Shoulder stretch.
		6. Leg Curl Focuses on the hamstrings, which have been exercised once with the leg press. Stretch Zone: Hamstring stretch.

Xpress Phase II - 45 Minute Program
These next three exercises follow in priority sequence, and bring the total strength-training/stretching portion of the XPress workout to 23 minutes. Add to this a 20 minute cardio exercise for a total workout of 45 minutes. Shoulder muscles receive top priority because they were not exercised in Phase I. Abdominal exercises rank ahead of lower back exercises because many lower back problems stem from weak abdominals. And the triceps exercise ranks ahead of the biceps exercise because triceps are more important in everyday routines like getting out of a chair or automobile.

		7. Shoulder (military) press The shoulder (deltoid) muscles weaken faster than others with age because adult activities generally don't involve raising the arms above the head as much as youth activities. Deltoids play an important role in stabilizing the shoulder (which is not a ball-and-socket joint); proper exercise helps prevent such problems as bursitis and tendonitis. Stretch Zone: Behind-Shoulder stretch.
		8. Abdominal Connecting the ribs to the pelvis, these muscles provide trunk (mid-body) stability and posterior support, and also help flatten the stomach. Stretch Zone: Obliques Side-Bend stretch.
		9. Triceps The third exercise for this muscle in the XPress system. Builds strength and helps prevent the baggy skin that tends to occur under the upper arms of older adults, especially women. Stretch Zone: Triceps stretch.

Xpress Phase III - 60 Minute Program
Brings the XPress strength training/stretching routine to 12 exercises in 31 minutes, with 27 minutes of cardiovascular training.

		10. Lower back An important exercise in helping eliminate the lower back pain which can prevent a normal quality of life. Use with caution and talk to your doctor before doing if you have a record of lower back trouble. Stretch Zone: Trunk stretch.
		11. Arm curl Isolates the biceps for their third, and most complete, routine. Stretch Zone: Neck stretch.
		12. Seated butterfly The second exercise for this third-largest muscle group, the muscles in the chest. Builds shape and strength. Stretch Zone: Chest stretch.

Xpress Phase IV - 75 Minute Program
Brings the XPress strength training/stretching routine to 15 exercises in 39 minutes, with 34 minutes of cardiovascular training.

		13. Hip Abductor Lateral hip strength enhances stability and mobility. This exercise strengthens the muscles on the side of the hip that move the leg laterally (to one side). Stretch Zone: Hamstring stretch.
		14. Seated Calf Puts spring in the step and enhances stability and mobility. Stretch Zone: Calf and Quad stretch.
		15. Hip Adductor Strengthens the muscles of the inner thigh, shaping and toning the thigh muscles and aiding stability and mobility. Stretch Zone: Standing Hip stretch.

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