Archive for the tag - P90X

Does P90X Work? [Study]

Bring it: Does P90X really work?

Since 2004, more than 3 million copies of workout program P90X have been sold. For about 0, you get a series of DVDs and enroll in a 90-day boot camp with celebrity fitness trainer, Tony Horton.

While P90X does have its devout followers, there have been no published studies about the program’s effectiveness. That is, until the American Council on Exercise enlisted the help of a research team from the University of Wisconsin, La Crosse led by John Porcari, Ph.D. and Joel Woldt, M.S for a study.

The researchers recruited a number of healthy participants and, after establishing baselines, put these individuals through the P90X program. After several weeks of testing and data collection, researchers crunched the numbers.

Noteworthy findings:

  • Male subjects burned 441 to 699 calories per workout.
  • Female subjects burned 302 to 544 calories.
  • Male heart rate was 67 to 83% of HRmax.
  • Female heart rate was 65 to 88% of HRmax.
  • Male VO2max values were between 45 percent and 70 percent.
  • Female VO2max value were between 45 percent and 80 percent.

What does it all mean? Based on the data, researchers concluded that P90X workouts meet or exceed the industry standards for losing weight and improving cardiorespiratory fitness. In other words: If you do the P90X workouts regularly and to the best of your ability – and combine the program with a healthy diet – you’ll definitely get results.

Of course, there’s no magic to it. Central to the P90x program is what marketers call “muscle confusion.” To exercise scientists, this term is better known as daily undulating periodization. It involves changing up workouts regularly so that the body doesn’t have time to adapt, become overly efficient at the exercise being performed and experience plateaued results. To achieve this “muscle confusion,” the P90X workouts involve switching between a number of different exercises. If you don’t use P90X, you can take advantage of daily undulating periodization by regularly introducing new exercises into your workout program. Beyond getting better results, you’ll also notice that it helps prevent gym boredom.

While we’re on the subject of workout programs, I can’t pass up the opportunity to plug my Jock Workout. Like P90X, you’ll cycle through various strength-training and cardiovascular exercises that will build muscle and burn fat – at less than half the price. Tony Horton, eat your heart out.

What do you think of P90X? Have you tried it? Did you experience results?