Integrated body conditioning exercise system
The Integrated Body Conditioning (IBC) exercise system is a method of exercising employing three defining elements: integration of aerobic, resistance, and Range of Motion exercises performed at a properly elevated heart rate with exercise intensity and duration adjusted in view of biofeedback data.
1. For a human subject, a method for beginning level exercise comprising performing the following steps, in sequence:
Step 1: a cardio step comprising between 20 to 40 minutes of moderate aerobic exercise completed in complete comfort, wherein “complete comfort” is defined on the basis of self-assessed biofeedback;
Step 2: a cardiorom step comprising a plurality of short repeated bouts of aerobic exercise of from 0.5 to 2 minutes duration, each followed by a range of motion exercise, wherein heart rate is maintained within the training window, wherein the elements of step 2 are repeated over a period of between 20 and 40 minutes, and wherein step 2 is repeated until step 2 can be accomplished in “complete comfort,” based on biofeedback, whereupon step 3 may then be undertaken;
Step 3: a cardiolift step comprising a warm-up followed by between 20 and 40 minutes of alternating aerobic exercise and weightlifting exercise, wherein heart rate is maintained within the training window, wherein for the weightlifting exercise 1 to 8 weightlifting exercises are performed, using 1 or more sets per weightlifting exercise, and 1 to 20 repetitions per set; and a ROM cool-down.
2. The method of claim 1 wherein aerobic exercise is performed using a device selected from the group consisting of: a treadmill, a stair stepper, an elliptical trainer, a stationary cycle and a rowing machine.
3. The method of claim 1 wherein aerobic exercise performed using a method selected from the group consisting of: callisthenics, step aerobics, jogging, running, cycling, climbing, rowing, and swimming.
4. The method of claim 1 wherein, in step 3, each set of weightlifting exercises is performed between 8 and 12 times.
5. The method of claim 1 further comprising at least one step performed outdoors.
6. The method of claim 1 wherein biofeedback measurements are recorded using a Workout Log.
7. For a human subject, a method for intermediate level exercising comprising performing the following steps, in sequence:
Step 1: a cardio step comprising between 30 to 50 minutes of vigorous aerobic exercise completed in complete comfort, wherein “complete comfort” is defined on the basis of self-assessed biofeedback;
Step 2: a cardiorom step comprising a plurality of short repeated bouts of aerobic exercise of from 0.5 to 2 minutes duration, each followed by a range of motion exercise, wherein heart rate is maintained within the training window, wherein the elements of step 2 are repeated over a period of between 40 and 60 minutes, and wherein step 2 is repeated until step 2 can be accomplished in “complete comfort,” based on biofeedback, whereupon step 3 may then be undertaken;
Step 3: a cardiolift step lasting from 50 to 70 minutes, comprising a warm-up followed by alternating aerobic exercise and weightlifting exercise, wherein heart rate is maintained within the training window, wherein for the weightlifting exercise 8 to 12 weightlifting exercises are performed, using 2 or more sets per weightlifting exercise, and 1 to 20 repetitions per set; and a ROM cool-down.
8. The method of claim 7 wherein biofeedback measurements are recorded using a Workout Log.
9. For a human subject, a method of advanced level exercise comprising performing the following steps, in sequence:
Step 1: a cardio step comprising between 50 to 70 minutes of vigorous aerobic exercise completed in complete comfort, wherein “complete comfort” is defined on the basis of self-assessed biofeedback;
Step 2: a cardiorom step comprising a plurality of short repeated bouts of aerobic exercise of from 0.5 to 2 minutes duration, each followed by a range of motion exercise, wherein heart rate is maintained within the training window, wherein the elements of step 2 are repeated over a period of between 30 and 90 minutes, and wherein step 2 is repeated until step 2 can be accomplished in “complete comfort,” based on biofeedback, whereupon step 3 may then be undertaken;
Step 3: a cardiolift step lasting from 50 to 180 minutes, comprising an intense warm-up followed by alternating aerobic exercise and weightlifting exercise, wherein heart rate is maintained within the training window, wherein for the weightlifting exercise 5 to 20 weightlifting exercises are performed, using 3 or more sets per weightlifting exercise, and 1 to 20 repetitions per set; and a ROM cool-down.
10. The method of claim 9 further comprising cross-training, periodization or taper exercises.
11. The method of claim 9 wherein biofeedback measurements are recorded using the Workout Log as shown in FIG. 2 .