P90X

We’ve all seen the P90X commercials on TV, eating our ice cream and twinkies wondering if the program really works as they say they do. P90X follows the theory of muscle confusion. After a period of time our muscles adapt to commonly performed exercises and the benefits of these exercises are not as prevalent as when we begin. Muscle confusion is the act of changing exercise routines on a regular basis (can be weekly or monthly) in order for our muscles to continually improve strength and endurance. But does P90X actually work in every way advertised by Beachbody?

 The claims by P90X are extreme cardiovascular endurance, low body fat percentage, muscle building and a lower resting heart rate (checkout beachbody’s website for the claims). This can all be accomplished within 90 days of hardcore exercises provided by world known trainer, Tony Horton. The program also provides a diet plan to help get the body “shredded” as seen by those on the infomercials on TV. Cardiovascular Endurance – 3/5 Stars P90X offers two exercise DVD’s focusing on cardiovascular fitness: Plyometrics and Kenpo X. Plyometrics has to be one of the hardest workouts I’ve ever encountered. The word plyometrics refers to jump training, in other words, jumping and a variety of ways to increase cardiovascular fitness and other multiple skill related fitness types (agility, power, speed, etc.). Kenpo X on the other hand is less intense and really depends on the individual’s own motivation to work hard. The exercise program can be intense and a great workout, or it can be a fail and a “Debbie downer” to the end of the week program. 

Muscle Building – 5/5 Stars 

Other workouts are dedicated to weight training and muscle building. All the workouts, if performed properly, are great workouts that promote muscle building all over the body. The muscle confusion theory can be seen by following the workouts to a “T.” Form is extremely important during these exercises. There are also a variety of options to use for resistance such as weights, resistance bands and one’s own body weight. If followed the muscle building programs are very beneficial to developing a “shredded” body.

 Flexibility – 3/5 Stars 

Flexibility is considered a health-related fitness, meaning it’s not something easily changed. Before each workout you will be guided in a series of stretches and warm-up routines before beginning the intense training. These stretches are more aimed at helping the body prepare rather than increase flexibility. However, there are two DVD’s dedicated to flexibility and balance: Yoga X and Stretch X. Yoga X for beginners is intense and can be too much. The exercises in this DVD are great exercises, however, can cause injury if done improperly and without proper guidance. You should be cautioned to only do what you can during this video. Stretch X is an optional workout using basic stretching and yoga exercises. Since it is optional many people do not follow Stretch X during the workout routines. If Stretch X is used during the entire 90 days your flexibility can improve. However, it depends on the individual for the results as with all other aspects.

Overall – Pros

If done right P90X is a great workout that can get you a “shredded” body as the commercials claim. The exercise program can help improve many aspects of a healthy body and lifestyle if continually done.

Overall- Cons 

It is not a quick fix workout routine that is a one-and-done type of thing. This is a full lifestyle change if you want the results to last. Extreme results are typical for those that follow both the exercise and diet routines exactly. If not followed you can still develop a healthy lifestyle, but you won’t see the results in yourself like those on TV. The exercises also require equipment you must purchase in addition to the DVD’s.

Tips on Making it Easier 

The workouts are extreme and you will be sore up to the first two weeks starting P90X. Instead of starting right off into the workout you can take three weeks to prepare your body. Watch the DVD’s before beginning the program. Write down half the exercises performed and make sure you understand them. Split the exercises you wrote down in half and perform one half one day, then the other half the next day. Do this everyday for one week. For the second and third weeks increase resistance or number of repetitions. When you start the workout you will still be sore due to the other exercises you didn’t perform. However, your body will be better prepared as you begin the exercises instead of starting cold.