P90X
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| Inventor | Tony Horton |
|---|---|
| Inception | 2004 |
| Available | Yes |
| Current supplier | Beachbody |
P90X, or Power 90 Extreme, is a home exercise system developed by Tony Horton in conjunction with Beachbody, which claims to improve physical fitness in 90 days through a rigorous periodizationalized training program. The program emphasizes full-body fitness, and consists of strength and cardiovascular training using circuits, intervals, and plyometrics, as well as yoga, core, and stretching workouts that are divided into three 30-day phases, combined with a nutrition and dietary supplement plan.
P90X's advertising claims to bring athlete-type training to the laymen and emphasizes the pseudoscientific concept of "muscle confusion" (a term for adding variety through cross-training and periodization), by switching the order of exercises and incorporating new movements during each phase.[1] According to Horton, muscle confusion prevents the body from adapting to exercises over time, resulting in continual improvement without plateaus.[2]
History
P90X is the current incarnation of several generations of training programs developed by Tony Horton with the Beachbody home fitness company.[3] In 1998, Horton began his relationship with Beachbody when he created, along with fellow fitness trainer Debbie Siebers, a series of workouts called Great Body Guaranteed. Tony's next fitness program was the Power90 in-home boot camp, which combined cardio and strength training. Power 90, marketed via infomercials and other broadcast media, was a best-seller in the fitness arena, and in 2004 Beachbody debuted Horton's "extreme" version.[4]
P90X was designed for the graduates of Beachbody's fitness programs who were demanding a more rigorous regimen. Horton honed the program by utilizing the exercises and techniques he used personally to stay fit as well as consulting fitness experts in disciplines that he wanted to incorporate into P90X. Development was a long process involving many fitness experts. Beachbody began testing the program in March 2003. The Test Pilots included Beachbody President Jon Congdon and Mega Mace director D. Mason Bendewald, who went on the direct the final show. They began with a comprehensive "fit test", measurements, weigh-in and photos. With the results, a wider test group of 30 people were put through the same P90X program before it was ready for the public. Due to the extreme nature of the 12 fitness routines, there was difficulty casting for fitness professionals to be featured in the filmed workouts. The decision was made to use test group participants when shooting the workout videos because they were the ones who could handle the program's rigors. In total, Horton has created four different 90-day programs associated with the Power 90 name: Power 90, Power 90 Master Series, P90X, and P90X+, which is intended for P90X graduates.
P90X continues to be Beachbody's best-selling product after years of positive word of mouth and heavy infomercial advertisements.[5] Since its introduction, P90X has been used by a reported 2 million people.[2]
In April 2008, P90X became the best-selling infomercial of any type in the United States.[6]
Program overview
P90X is an intensive 90-day home fitness program that combines a variety of exercise styles, including strength training, cardio, yoga, plyometrics, and stretching. The system also stresses overall fitness by including bodyweight exercises such as pull-ups and push-ups, as well as plyometrics (dynamic training), yoga, and kenpō.[7] Most of the workouts are just under an hour in length, and feature Tony Horton as instructor and motivational leader along with 3 or 4 fellow exercisers as backup. For workouts that require weights, one of the backup exercisers will generally demonstrate the exercise using the alternative resistance bands. The backup exercisers also demonstrate some moves at lower levels of intensity for participants who aren't as fit. With the exception of the Ab Ripper X routine, each workout generally begins with about a 10 minutes dynamic warm-up and ends with a cool-down of 3–5 minutes.
The background cast includes actress-aerialist Dreya Weber[8] and film actor Erik Stolhanske of the Broken Lizard comedy troupe.[9]
Exercises overview
The P90X program is 12 weeks in length, exercising six days per week. There are three rotations that come with the program: classic, lean, and doubles that all target different end goals. There are a total of 12 DVD workouts [10] that are included with the program, each targets the body in a different fashion.
| Exercise | Week | Muscles Worked | Type | Ab Ripper X | Length |
|---|---|---|---|---|---|
| Chest and Back | 1-3, 9, 11 | Pectorals, Back, Biceps, Triceps | Strength Training | Yes | 52:50 |
| Plyometrics | 1-3, 5-7, 9-12 | Legs, Full Body | Cardio | No | 58:36 |
| Shoulders and Arms | 1-3, 9, 11 | Biceps, Triceps, Shoulders | Strength Training | Yes | 59:53 |
| Yoga X | 1-13 | Full Body | Stretch | No | 92:24 |
| Legs and Back | 1-3, 5-7, 9-12 | Quads, Hamstring, Calves, Back | Strength Training | Yes | 58:56 |
| Kenpō X | 1-13 | Full Body | Cardio | No | 58:46 |
| X Stretch | 1-13 | Full Body | Stretch | No | 57:32 |
| Core Synergistics | 4, 8, 13 | Full Body | Strength Training | No | 57:27 |
| Chest, Shoulders And Triceps | 5-7, 10, 12 | Pectorals, Shoulders, Triceps | Strength Training | Yes | 55:44 |
| Back and Biceps | 5-7, 10, 12 | Back, Biceps | Strength Training | Yes | 51:36 |
| Cardio X | doubles | Full Body | Cardio | No | 43:18 |
| Ab Ripper X | weekly | Abdominals | Strength Training | N/A | 16:07 |
Nutrition
The nutrition plan is broken into three separate phases intended to go hand in hand with the exercise schedule. Generally, the first 30 days emphasizes higher protein and lower carbohydrates in order to teach the user the relationship between carbohydrates and energy. As soon as they are ready, participants are encouraged to move into the second phase that increases the percentages of carbohydrate in the diet. The third phase is the goal, which is a higher carbohydrate "athletes" diet. Users are asked to move through these phases at their own pace.
A post-exercise drink is also recommended within an hour of finishing each workout to help the body recover more efficiently.
Equipment
The user should have either dumbbells and a pull-up bar or resistance bands for strength training exercises, along with a sturdy chair.[11]
References
- ^ Vicky, Hallett (9 December 2008). "Ask the Misfits". Washington Post. Retrieved 10 August 2009.
- ^ a b Tsouvalas, Dean (26 October 2009). "The Ultimate Business Traveller Workout". ExecDigital. Retrieved 12 January 2010.
- ^ "P90X History, How it all started…". Extreme Body Workout. 1 July 2008. Retrieved 10 August 2009.
{{cite web}}:|first=missing|last=(help) - ^ Lulay, Stephanie (5 January 2010). "Feel the burn: get ripped in 2010". Chicago Now. Retrieved 12 January 2010.
{{cite web}}: Italic or bold markup not allowed in:|publisher=(help) - ^ Whitney, Jordan (1 April 2008). "TOP 10 INFOMERCIALS". Highbeam Research. Retrieved 12 August 2009.
- ^ Carney, Kat (30 April 2004). "Get the jump on fitness". CNN. Retrieved 10 August 2009.
- ^ "Biography for Dreya Weber". Internet Movie Database. Retrieved 11 March 2010.
- ^ "Biography for Erik Stolhanske". Internet Movie Database. Retrieved 11 March 2010.
- ^ Marks, Jared (May 2009). An Overview of the P90X Workouts. 90 Day Workout Plan. Retrieved 17 March 2010.
- ^ Register, Jonathan (11 January 2010). "P90X Equipment You Need to Do the P90X Workout". Register. Retrieved 11 January 2010.