In one 4 minute workout, the Quick Gym / ROM machine will give you 3 workouts in one: a strengthening workout, a cardio workout and a flexibility workout.
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 Quick Gym, 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 at, you are also decreasing your metabolism, which is why the fat comes back so easily.
The Quick Gym / ROM machine will help you build muscle, which increases your metabolism and leads to increased fat burning, and lost lasting fat loss.
The Quick Gym / 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 Quick Gym / ROM machine will give you cardio benefits.
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 increased the blood flow and nutrient supply to the muscles during sustained physical activity. The workouts on the Quick Gym / ROM machine put you through a larger range of motion than most traditional workouts, thus increasing your flexibility.
The ROM has two exercise stations engineered to engage almost all the muscle groups in the upper and lower body, and uses them through 80% of their Range of Motion…in a fantastic 4-minute workout each.
Targets a major portion of your lower body’s muscle fiber and works them through 80% of their range of motion.
Works quadriceps, gluteals, calf and hamstring muscles.
In 4 minutes you’ll take approximately 180 steps which is equivalent to 18 sets x 10 reps of lower body exercises.
Targets a major portion of your upper body’s muscle fibers and works them through 80% of their range of motion.
Push action works pectorals (chest), deltoids (shoulders), triceps and abdominals.
Pull action works trapezius, latissimus and erector spinae muscles (back), plus rear deltoids and biceps. In 4 minutes you’ll push and pull approximately 160 times which is equivalent to 16 sets x 10 reps of forward motion exercise and 16 sets x 10 reps of backward motion exercise- a total of 320 reps.
Every second the ROM machine responds automatically to each individual's current exercise capability!
The harder the machine is pushed, the harder it pushes back!
Those in poor shape benefit by gradually improving their physical condition.
While athletes can keep pushing themselves to higher and higher levels of achievement.
Regardless of your physical condition today, the ROM adjusts its resistance to provide a complete, attainable workout in 4 minutes. Your body reacts immediately and begins its rebuilding process. As you become more capable, the ROM incrementally increases the challenge.
At the heart of the machine – the 85-pound flywheel with centrifugal brake for resistance enables superior responsiveness to the user’s every move. The faster the flywheel spins, the more resistance is applied until it perfectly matches the strength and ability of each user.
As a result the workout suits the individual!
The ROM uses High Intensity Training so you get a full cardio workout in 4 minutes.
Jade A. Teta and Keoni Teta in their book “Crank up Your Cardio” said “When it comes to exercise, there is a threshold of intensity beyond which the cascades of growth hormones are released: leading to a “ripple effect” on the metabolism that forces the body to adapt…and become leaner, faster and stronger.”
This is used by the ROM in both resistance training and high intensity training!
This means that you will burn calories during the workout and then for hours after!
A remarkable study performed in Canada and published in Metabolism Vol. 43, Issue 7 compared HIIT to 45 minutes of cycling at 75-85% of the maximum predicted heart rate (aerobic exercise). The results show that although HIIT burned far fewer calories during the workout itself, over a 24 hour period, more calories were burned in individuals performing the HIIT compared to those doing the more traditional forms of exercise. Moreover the HIIT group burned 9 times as much fat as those performing traditional exercise. The ROM high intensity trainer will increase anaerobic capacity within the first 6 weeks of regular use and will burn fat more effectively, producing a leaner and trimmer physique.
