Strength training, though for years considered the weak sister of
health and fitness exercise, has actually been proven to be more
effective than aerobics in reducing the level of bodyfat in the
body. Wayne Wescott, an exercise physiologist and
strength-training consultant to the YMCA, conducted a study in
which he compared two groups of 36 men and women who had completed
an eight-week program. All of them consumed a reduced caloric diet
made up of 20% fat, 20% protein, and 60% carbohydrates. In
addition, the subjects were required to exercise three times per
week for 30 minutes a session. One group combined a 15-minute
total body weight training program with 15 minutes of aerobic
exercise. The other group did 30 minutes of aerobic activity only.
The results were fascinating; the aerobics-only group lost an
average of 3.2 pounds of fat, but the weight training/aerobic
exercise group ended up losing an average of 10 pounds of fat --
almost three times more fat loss than the aerobics-only group!
It’s significant to note that this group also gained two pounds of
muscle per person, compared to a loss of a half a pound of muscle
per person among the aerobic exercise-only group.
Another
study conducted by researchers at Emory University in Atlanta, revealed
similar findings, this time with overweight women as their subjects. The
women, who either did 20 minutes of aerobics three times a week or nothing
at all, lost only 72% of fat per pound of weight lost. Mary Ellen Sweeney,
M.D., of the Emory Health Enhancement Program, reported that those who did
20 minutes of strength training three times a week retained more muscle mass
-- which parlayed into 85% of every pound they lost being fat tissue
In light of the above research, an effective Nautilus training
program would appear to be the most efficient route to obtaining a
lean, muscular body and, perhaps more importantly, maintaining it.
Peck
Deck
Decline Chest Press
Ab 2
Duo Poly Hip & Back
Classic
Nautilus Peck Deck + Decline Press
Arthur Jones knew that the triceps
are the limiting factor to effective chest exercise. The triceps
are the weak link in all chest exercises that you will see in a
gym. Incline Chest press, Vertical chest press, flat bench press.
Dumbbell presses on incline or flat bench.
Also dumbbell fly's and it machine version peck deck. All these
type of exercise are dependent on the strength of your triceps
muscles. The triceps muscle is much weaker then the very large and
extremely powerful chest muscle.
The triceps muscle is a weak link
when it comes to all types of presses, this also includes shoulder
press. People have been doing standard gym exercises and have
never work their chest or shoulders effectively. All chest machines you find in
the gym also suffer from been anatomically not correct. They do
not provide the chest muscle with a full range of movement and
there is no scapular elevation at the start and scapular
depression at the point of chest contraction.
Classic Nautilus has both Men's and
Women's Peck Deck featuring anatomically
correct seating position. Classic Nautilus Peck Deck provide direct stimulation, balanced and variable resistance
for the chest. The eccentric
cam helps improve flexibility and prevent chest and shoulder
injury when used regularly. The Nautilus peck deck has a unique
feel when using either the peck deck or decline press. This unique
feels is due to the decline bench angle. This decline angle puts
the chest muscle in its strongest and safest anatomically correct
position. A full range of movement for the muscles of the chest is
now possible with Classic Nautilus Peck Deck.
Notice the photo of Jamie using the
peck deck and see how his elbows are high. This is a full range
stretch for the chest and this places the scapular in elevation.
When the chest muscles contract the scapular moves from elevation
to depression. The decline angle of the seat amplifies the
contraction of the chest muscles. This is the true anatomical
action when the chest contracts.
Classic
Nautilus Ab2 second generation
Classic Nautilus Ab 2 is a excellent
abdominal machine. This machine is like having 2 abdominal
machines in 1. This abdominal machine works the rectus abdominal
muscles plus the hip flexors indirectly. Because the hip flexors
are isolated behind the roller pads, they actually do not get
activated or assist during the crunch. But they are held under
constant tension during the entire set this action provides
indirect stimulation to the hip flexors making them stronger
and leaner.
Classic Nautilus Hip and Back Machine
The Hip and Back machine is another
Arthur Jones original. This is a very vital machine for every body
that needs strength in their lower body, gluteus maximum, lower
back strength and a strong core. Arthur Jones designed this
machine as he knew the Gluteus maximums was not been
stimulated effectively using standard gym equipment. All the
exercises for the gluteus muscles where indirect, lack variable
resistance. And most importantly of all the gluteus maximums muscles was trained
in the wrong anatomical position.
The Hip and Back machine has many
benefits, this machine stretches 1 side of your spine while at the
same time contracting the gluteus muscles. And the contraction of
the gluteus maximums on this machine is a full range extension.
This action strengthens the lower
back, builds strengthen in your hip extensors and strengthen the
abdominal core . Your hip extensors are involved in many day to
day action involving your lower body eg walking, running, jumping etc.
Arthur Jones would prescribe specific machines for people that had
lower back problems, hip problems and OR weakness in the abdominal
core
Hip and Back Machine -Rotary Torso -Lower Back Machine
These 3 machines will strength the
entire core, lower back and strengthen the gluteus maximums. The
eccentric cam provides the user with the added benefit of
stretching the lower spine safely and stretching of the hip joint.
As movement is very important to keep blood and nutrients supplied
to injured muscles and joints. This stretching and
strengthening of the spine and hip muscles helps reduce pain and
increase mobility.
