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We workout approximately 20-30 minutes twice a week (upper/lower body split). Occasionally I include a session on my stationary bicycle, perhaps once a week. We also changed our way of preparing food (grilled instead of frying), with more servings of vegetables and fruit. Five months later we have lost 25 pounds of fat each, and increased our lean tissue and muscle firmness. I lost 4 inches off each leg and 3 inches off my hips. My husband lost 3 inches of his midsection and noticeably improved his overall muscularity. Our cholesterol levels are normal and my blood pressure is down to normal readings. We have more energy and feel great - I have discovered at age 58 (and Don at age 63) energy we never knew we had. It's amazing what a bit of lifestyle change can do for a person. A big 'thank you' to the I.A.R.T. for improving our lives and self-esteem. Training protocol and prescription fluctuates every 3-4 workouts, thus maintaining motivation and interest. The objective is to make the workouts fairly challenging, but fun. Most cadences are 4/1/4/1, for 10 second repetitions. TUT = 60-80 seconds per set. Both subjects train to failure when and if they are up to doing so, usually 33% of the time. A sample program (after warm-up) includes: Lower Body: MedX leg ext. + Pendulum leg press superset; MedX leg ext. + Pendulum squat superset. Upper Body: Nautilus flye + Atlantis dip assist + Atlantis chin assist + Pendulum low row (two circuits) |
In January 2001, Don and I decided
we had to change our lifestyle. We both had
high cholesterol, and I also had high blood pressure. We were
both overweight, as well. So our quest began by talking with
our son, Brian, co-founder of the I.A.R.T., to get us on a sound
weight training program. Brian has also taken into account any
pains or problems we had - working around old injuries (including
tendinitis) - by altering the exercises' range of motion, grip
positions, etc.