The first-ever scientific study of its kind was conducted recently on the popular PX90 weight loss and fitness program by the American Council on Exercise (ACE) with the help of the University of Wisconsin’s La Crosse program. The study was led by John Porcari, Ph.D. and Joel Woldy, M.S., who are both researchers with the University’s Exercise and Health Program and aimed to determine the true energy cost and exercise intensity of the PX90 program.

The concept of “muscle confusion” is at the heart of the PX90 program, which was created by trainer Tony Horton. In more scientific terms, this is known as “daily undulating periodization,” which is a fancy way of saying that you are changing up workouts so often that the body does not have time to adapt and become used to the exercise. Since this means the body is always operating at sub-optimal efficiency, it will burn more fat and build muscle more quickly. Although very popular among participants, until now PX90 had never been studied scientifically, leaving only anecdotal evidence regarding its effectiveness.

PX90 has sold more than 3 million copies by November of last year, with numbers undoubtedly reaching well beyond that as we approach 2012. Stars like Sheryl Crow, Billy Idol and Bruce Springsteen have backed the program, which bills itself as “The Ultimate 90-Day Home Fitness Bootcamp.”

For the study, researchers recruited 16 athletes, choosing healthy subjects between the ages of 19 and 26 who exercise regularly and had previous experience with either PX90 or a comparable circuit-style weight training and aerobic program. First, they established a baseline of fitness by performing tests to determine the maximum heart rate and VO2max for all subjects. Next, the participants were asked to complete up to three practice sessions of each of the PX90 workouts the study examined, which included Cardio X, Chest, Shoulders & Triceps, Legs & Back and Plyometrics.

After the subjects had become familiar with the workouts, testing began. Participants were asked to participate to the best of their abilities through all phases of the testing process, while researchers monitored their heart rates, perceived exertion (RPE) and the predicted VO2 that was exerted during the session.

“The basis of muscle confusion is to keep the body from becoming too efficient at performing individual and sets of exercises,” said Alice Burron, MS Exercise Physiology, ACE National Spokesperson and ACE Personal Trainer. “This type of inefficiency burns more calories because the muscles haven’t yet adapted to the new workload. Overall, more calories are burned, and as a percentage, then, more calories are burned from fat. That is if a proper caloric intake is maintained in tandem with the workout.”

The study results are clear, with male subjects burning between 441 and 699 kcals per workout and female subjects burning between 302 and 544 kcals per workout. These results prove that PX90 is an effective weight loss and fitness tool that researchers believe “meets or exceeds established fitness industry standards for losing weight and improving cardiorespiratory fitness.”

Sources: American Council On Exercise, SELF Magazine

Do you find yourself avoiding exercise because it’s boring? Don’t worry you’re not alone, we all do it, but exercise doesn’t HAVE to be boring… there are plenty of fun things you can do that get you the exercise you need but more importantly enjoy doing it. Here are a few…

1. Play basketball

I find that if I try running on a treadmill I’m totally bored within three minutes and I just stare at the timer wanting it to be over. If I play basketball, football, soccer or whatever I can run for hours and hours and not really even care where the time goes.

Why? Because I’m distracted and instead of staring at the clock and wondering why it seems to be ticking so slowly I’m trying to shoot the ball or stop someone else from scoring on me. Don’t like team sports? Try hiking, swimming or jogging around a nice area. You’ll get lots of exercise with none of the boredom.

2. Chasing your kids around the yard / park

If your kids are like mine they do everything at 100 mph, so try bringing them to a safe park and letting them “loose”. By the time you chase them around, play games with them and get all of their energy out you will also get all of YOUR energy out too. Trust me you won’t be watching the clock wishing the time would go faster, you’ll be trying to keep up!

3. Mowing the lawn

Ok, I didn’t say all of these would be fun right? Mowing the lawn is a great source of exercise, and I’m not talking to all of you who have a riding mower and drink soda or beer while mowing. Get a nice push mower and get out there and push it around. My lawn seems to take forever to mow and it’s a much better work out than any treadmill could ever deliver for me.

4. Helping a friend move

Ever help a friend move to a new house or apartment? I can guarantee you will be way more exhausted than any weight lifting session or cardio workout. Moving boxes and furniture up stairs and in and out of a moving fan is really hard work so you’ll get tons of exercise and your friend will appreciate it.

5. Play with your dog

Playing catch with your dog doesn’t really sound like a good workout I admit but most dogs do anything but run after the ball or Frisbee and bring it back… they take it and run because they want you to chase them. Don’t want to play catch? Take them for a walk instead. I had a friend once say that if your dog is fat, then YOU don’t get enough exercise. Totally true!

The whole point of this post was to make you think. Exercise does NOT have to be boring… you can get exercise just about anywhere whether you live in the city or country, whether you’re a man or a woman…whatever. Exercise can be fun, but you have to use your imagination first!

If you are serious about weight training you have to train at least five to six days every week and to do this you will want to buy a cheap Bowflex to fit your needs. The perfect workout routine includes a wide range of exercises that involves using a variety of exercise equipment. It is crucial that you reduce your commute to the gym to stay at the top of your exercise routine

Even though there are more gyms around today than there were five years ago and their hours are perfectly suited for every lifestyle, it still can be an inconvenience taking the time to go to the gym especially if your gym is not close to you. The best answer is to have weight training equipment you can use right in your home.

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There are thousands of weight training and exercise machines available on the market today. Equipment such as bikes, weights, running and rowing machines are great to have in your home however, unless you have a large basement, you don’t have the room. What you need is a multi purpose exercise machine that takes the place of all this exercise equipment.

The Bowflex is the one piece of exercise equipment that is specifically built for this purpose. The Bowflex machine is extremely versatile and you are able to do any type of exercise that is part of your exercise routine. Having a Bowflex saves you time and money by not having to pay a membership fee to a gym or taking the time to travel there. All you need is right in your home. Bowflex machines can be expensive however when you think about having the ease and convenience in your home and that a Bowflex machine is several machines in one, it’s well worth the investment. Shop around for the best deal you can find on a Bowflex machine online.

The Bowflex machines that are on the market today are safer and stronger than the older Bowflex models. However, if a new machine doesn’t fit your budget and you are considering an older model, be sure to check that all the necessary repairs were made to the machine to ensure it is safe to use.

If you are serious about your fitness routine and enjoy working out as much as possible every day then having a Bowflex machine is something you need to consider. Remember, you are not just purchasing a piece of exercise equipment, and even if you just buy a cheap bowflex, you are still making an investment in maintaining optimum health and fitness.

How To Buy A Good Treadmill

We have had a lot of readers ask us lately how to buy a good treadmill. Buying a good treadmill can be a difficult task especially if you are not exactly sure what you are looking for. If you have not considered exactly what it is you want in a treadmill you could end up with the wrong kind. I bought mine from SmoothFitness.com who offers up to 45% off treadmills with a lifetime warranty

Before going out and buying a treadmill on impulse there are a few things you should consider. First, think about how often you expect to use a treadmill. Also consider your weight and height as some treadmills are bigger and stronger than others and are designed for heavy duty use. So if you are going to use one quite heavily then this is the type you should buy.

Many people buy treadmills from a catalog or magazine. These treadmills are great but are usually quite expensive. The best way to buy a good cheap treadmill is to go to a store that specializes in exercise equipment. This gives you the opportunity to try out several treadmills to better decide which one feels the nicest and suits your needs. The staff that works at fitness stores or sports departments are usually knowledgeable about the equipment and can guide you to the one that will be best for you. Treadmills can be quite expensive so it is something you want to be sure you are going to use for a long time. Do some research on treadmills before going out shopping for one. This way you are informed as to what to look for.

There are many different types of treadmills that are on the market today. Each one works differently according to what it is intended for. Always check out the motor on any treadmill. Motors on some treadmills have 1.5 continuous duty horsepower that can wear out easily if it is used heavily. Look for a treadmill that has adjustable speeds and a ramp that is easily adjustable. These are the types of treadmills that are great if you plan to give them a heavy duty workout.

Do some research on the Internet on how to buy a good treadmill. There is a wide variety out there, each one built for a different need. There are treadmills for long distance runners that have accessories to judge their speed and distance. Some treadmills are built for lightweight use such as daily jogging or brisk walking. Treadmills can be very plain only offering an adjustable ramp while others have all the accessories possible such as digital readouts and screens that show a background as you are running.

When you are ready to buy a good treadmill, make sure you find the best one for you, not just the cheapest treadmill you can buy. Sports equipment dealers likeSmooth Fitness have a great selection and offer great deals like 45% off with a lifetime warranty which is such a fantastic deal it’s really hard to pass up. If you’ve done your homework you can be sure that you’ll definitely find the right treadmill for you.

How To Buy A Good Treadmill