By Jorgen Albrechtsen –
training, a personal trainer is always present. The trainer ensures that the machines are adjusted when the member arrives and guides them correctly through the exercises and determines the correct, individual weight. The training takes place in the same machines every time, which are used in a predetermined order allowing the different muscle groups to be worked out starting with the largest muscle groups and then on to the smaller ones. There is no music in the center or mirrors, TV’s, telephones or other noise, as they would disturb the training so that the member does not get the optimal benefit from the exercises. If both lines of equipment are open, the members will be trained at different intervals to minimize any disturbances.
We advise the member to start out with 10 training sessions, during which a considerable physical improvement and wellbeing will be achieved. Thereafter, the results will continually improve from the weekly training sessions, and the results gained can be maintained, even if a week is skipped from time to time..
The first 3 to 4 weeks it can be beneficial to train twice a week, because the members from the outset are not routined and strong enough to make such deep demands on the ability of the body to recover, but as soon as the technique and intensity is good, they have to reduce the frequency to once a week. It is also fine to train once a week right from the beginning if twice is not possible or wanted.
Progression and intensity
The first training session mostly focuses on the techniques and defining an approximate resistance for the member. Finding the right weight may take a few training sessions. Therefore, the member ought not to get disappointed over the lack of intensity in the first training session. It will occur when techniques and the correct weights have been clearly defined. However, it shouldn’t take more than 3 (max 4) sessions.
Once resistance, technique and intensity are in place, the member should not train more than once a week, as the muscles need time to regenerate. By more frequent training with maximum intensity, the body will not be allowed the time required to regenerate. Normally it takes 5-8 days for the muscles to recover with the intensity applied for training with Concept 10 10.
But if the training is carried out with a lower intensity, training twice a week might be preferable, although never as good as once a week by higher intensity.
Some members, however, cannot manage to reach such high intensity intensity, and it may be an advantage for them to train twice a week.
Why it is called Concept 10 10, and what the slow movements do
As mentioned, training is carried out in 6 machines. This ensures strength training of the large muscle groups in an unbroken series of 6 exercises.
Each exercise is worked out using 10 seconds of lifting and 10 seconds of lowering. Hence the name: Concept 10 10. Performing with the slow movements will eliminate the effects of inertia (momentum of the movement). This ensures the impact on the entire muscle. The entire muscle grows stronger, as each muscle fiber is exercised without missing the weakest ones. That is why the exercises always have to be done in movements of 10 seconds either way. The member is not supposed to count the seconds in his or her head. The instructor will keep an eye on the stop watch and give instructions.
Each exercise must be done in one set until momentary muscle failure. At the exhaustion point the member simply stops short. At this point, you may count 10 seconds, while the member holds the weight and keeps trying to move the weight, following which you bring the exercise to an end. Each exercise is repeated 4-7 times and each set therefore takes between 1½ and 2½ min., and never more than 3 min. Increase the weight progressively until one can do the exercise for more than 2½ minutes in good form before reaching the momentary failure point, and then increase the weight again by about 3-5%. The member should be left to concentrate on doing the exercise correctly, while the instructor takes care of everything else. The weight will only be adjusted for the following training session.
The complete workout takes less than a total of 20 minutes.
People often ask if it is only for the muscles…
There is a widespread misconception about heart & lung endurance.
If you practice one of the traditional activities such as jogging, aerobics or the like, the muscles involved will be strengthened to a certain extent while you get better at making the movements involved. Strong muscles have increased ability to take up oxygen from the blood, and as they reduce the demands on heart and lungs, the athlete/performer is made to feel in better shape.
But it is not necessary to strengthen heart and lungs; in fact it is not even possible. On the contrary, it is necessary to strengthen one’s muscles to enable optimal performance within the cardiopulmonary capacity. The biological function of heart and lungs is to support the muscles – not the other way round. That is a scientific fact, which is a big surprise to most. Concept 10 10 increases the cardio-vascular endurance just as much and in most cases much more than any other activity.
Burning calories (Leanness and loss of body fat)
5 pounds of muscle tissue takes up much less space than 5 pounds of fat. If you lose 5 pounds of fat and increase the muscle mass by 5 pounds, the weight will remain the same, but the body will look completely different.
So it is all about losing fat and not muscle tissue.
Many slimming diets in fact lead to loss of muscle tissue, as the body gets undernourished when combined with jogging or aerobics for example. As a result, a lot of the weight loss will come from muscles, bones and essential organs.
A training program like Concept 10 10 ensures loss of fat and not of muscle tissue. The training in fact works as an automatic fat burner, as muscles burn calories for 24 hours, also at rest.
Deposits of fat cells at different areas of the body depend on individual predispositions. It is down to the genes, and cannot be changed. This means that the so-called “spot reducing” is not possible.
Especially for the lower back
Relief from most back pains is possible if specific muscle groups in the back get isolated and strengthened. Until the introduction of the unique equipment, which Concept 10 10 now has made available, it was not possible to train those lower back muscles in isolation adequately. Those relatively small, deep, lower back muscles will support and relieve the pressure on the vertebral column.
Sweat, warm-up, stretching and soreness
It has been proven, that the muscles work better in a cool environment. Because of that, the temperature in the Concept 10 10 centers is always about 20 degrees. In addition, prior to each exercise the instructor always turns on a fan which provides further cooling to the body during the workout. The fan must be turned on so that the member can perform at his or her best. Members who do not want the fan on will therefore not benefit from the maximum intensity, as the body will start spending energy to cool itself off. The cool temperature, the fan and the short workout time together have the effect that you will not start to sweat.
Sweating does not have any training value. Sweating is solely what happens when the body has to get rid of excess heat.
As the exercises are carried out very slowly and without jerks, muscles and tendons do not require the usual warm-up. The first repetition in the machine serves as “warm-up”.
Stretching is implemented in a number of the machines, so there is no need to stretch after the workout. Stretching as such often leads to over-stretching, so we do not advise this to our members.
Soreness may occur after the first one or two sessions. It is only natural and will go away again. After a few sessions and by regular training, soreness is usually no longer felt from session to session.
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