Wild Rivers Pilates & Fitness
ROM (Range of Motion Machine) Questions & Answers (FAQ)
1. How can you possibly get a cardio workout in only 4 minutes per day when almost all people, including most “experts” apparently, believe that a cardiovascular workout requires at least 20 to 45 minutes?
2. How can you lose more calories from only 4 minutes on the ROM than from an hour on a treadmill when almost all people, including most “experts”, believe that it requires long duration exercise to burn lots of calories?
3. Despite its very high price, how can you claim that the ROM is the least expensive method to get the same results that people expect from 45 minute to 90 minute exercise sessions?
4. Why are these 4 minute results possible with the ROM (ROM-QuickGym as below) and not with any other method of exercise?
5. Can you do more than 4 minutes per day on the ROM-QuickGym and get even more and faster results?
6. How is it possible that the ROM-QuickGym is excellent for very weak people as well as for highly trained athletes?
7. How about people with blood sugar imbalance/diabetes?
8. What about bad backs, bad necks, bad knees, injured shoulders?
9. How much does it cost?
10. How long has the ROM machine been around?
Some of the answers are slightly technical and require thorough reading and understanding.
If you have additional questions, please call and get your questions answered.
READ ALL THESE ANSWERS AND YOU TOO WILL BECOME A BELIEVER
The time required for an effective cardio-vascular exercise depends on the degree of oxygen consumption during the workout. The greater the amount of oxygen consumption during the workout, the shorter the required duration of a cardio workout. In other words, the quality of the workout determines the time required. More muscle cells involved means higher oxygen consumption means less time required. In fact the time requirement is exponentially less when the oxygen consumption increases in a linear fashion. The ROM enables even totally out of shape people and seniors to achieve much higher oxygen consumption levels than with ANY OTHER FORM OF CONVENTIONAL EXERCISE and therefore they can shorten their exercise periods while getting superior results.
THE MYTH OF 20 TO 45 MINUTES
Most everyone believes (incorrectly so) in the myth that a cardio workout requires at least 20 to 45 minutes per day. The truth is that if you want to improve strength, flexibility and cardio vascular endurance, that you must do slight damage to each of these systems by putting a slight overload on them. An overload on the muscles will create micro tears in the muscles that will in the repair process cause the muscles to become stronger. An overload on the tendons will create small damage by creating a very mild tendonitis and that will create more flexibility during the healing process of the tendonitis. An overload on the cardiovascular system is measured by way of total oxygen consumption during an exercise period. It can be low oxygen consumption during a long period of time or a very high oxygen consumption during a short period of time to reach the overload. An added advantage of a high oxygen consumption during a short time is that the length of time required for a cardiovascular workout becomes exponentially shorter with a linear increase of oxygen consumption.
TIME REQUIRED FOR OTHER WORKOUTS
Walking at a pace of 3 miles per hour consumes a low 7mlO2/kg/min and therefore requires about 85 minutes for significant benefits to the cardio-vascular system. Sprinting at a pace of 15 miles per hour consumes a high 50 to 60mlO2/kg/min (this is a 4 minute mile pace) and therefore requires only 3 minutes for significant benefits to the cardio-vascular system.
1. Walking at 3 miles per hour 7mlO2/kg/min 85 minutes
2. Jogging at 4miles per hour 14mlO2/kg/min 35 minutes
3. Running at 5.5 miles per hour 21mlO2/kg/min 18 minutes
4. Running at 6.5 miles per hour 28mlO2/kg/min 12 minutes
5. Running at 8 miles per hour 35mlO2/kg/min 8 minutes
6. Running at 9 miles per hour 42mlO2/kg/min 6.5 minutes
7. Running at 15 miles per hour 60mlO2/kg/min 3 minutes
The amount of oxygen consumed during any activity is determined by 4 factors:
1. Total muscle mass involved in the activity.
2. Range of motion of the muscles determines the percentage of muscle cells involved.
3. Number of repetitions of muscle movement per minute.
4. Resistance or workload worked against by the muscles.
WALKING IS VERY TIME CONSUMING
Walking involves 25% of the body’s muscles and those muscles are working only through an average of 15% of their full range of motion. This means that only 25%x15%=3.75%, or less than 4% of the body’s total muscle cells are involved in oxygen consumption during walking. These 3.75% of all the body’s muscle cells will consume more oxygen if you walk faster (or jog or run) or if you walk uphill or if you carry two 50 pound suitcases while walking. To get a high amount of oxygen consumption out of only 3.75% of your body’s muscle cells those few cells will have to be extremely highly trained, such as in top athletes. To get from A to B, walking is a very energy efficient activity and therefore does not consume large amounts of oxygen. For a cardio workout you would like to engage in an energy wasting activity, an activity that needs a lot of energy to accomplish the task. Problem is that most doctors keep recommending walking as their favorite exercise prescription and they don’t even expect their patients to follow their advice of spending 45 to 90 minutes walking. They only keep recommending walking because it is advice that is immune to malpractice lawsuits. And soon as doctors were to recommend anything more out of the ordinary they could be sued out of business by their colleagues in the legal profession with medical “experts” testifying in court against them. If a person keels over during a 90 minute walk there will be no lawsuits.
The reason why people will not follow their doctors’ advice and why the doctors do not follow their own advice is because people will not do things that require a lot of time and have marginal results. If doctors were to prescribe exercise that takes only 4 minutes per day they would be vastly more successful in getting their patients to do daily exercise. Now the problem for the doctors would be to get the patients to sign a disclaimer for such good advice and they would have difficulty getting their patients to spend $14,615 toward their health for a ROM machine instead of spending a multiple of that amount toward their illnesses.
Through clever engineering the ROM machine enables even totally out of shape people and seniors to get significant aerobic benefits from a 4 minute workout, because the ROM engages 44% of all your muscle cells in work performance. Those 44% muscle cells are 12 times as many cells as the 3.75% in walking or jogging. Even if those 44% are untrained cells of 90 year old or totally out of shape people, they will far exceed the oxygen consumption those people could otherwise get out of the 3.75% they could reach during walking. Highly trained athletes on our ROM machine always want to quit on our ROM machine after only 2 minutes because their highly trained muscle cells consume so much oxygen that it max’s out their cardio capacity very quickly. These highly trained athletes are so overwhelmed that they believe that it is impossible for them to go another two minutes and finish the total 4 minutes if they are already exhausted at 2 minutes.
The ROM however will automatically reduce the workload when these athletes have reached their limit cardio capacity. In fact the ROM will automatically adjust the workload every second during the 4 minute workout, exactly matching the user’s ability at every moment during the workout. Its 80 pound flywheel has a centrifugal brake that applies more resistance to the flywheel the faster the flywheel spins. The exercises done on the ROM make the flywheel spin, but elderly and unconditioned people cannot make the flywheel spin very fast before they meet the braking force that matches their low level of work capacity. Highly trained athletes have enough strength to spin the flywheel very much faster before they also meet the braking force that matches their own ability to perform physical work. When the highly trained athlete runs out of steam he will no longer have the strength to overcome the resistance of the centrifugal brake at high revolutions and the braking action will automatically slow the flywheel down to lower revolutions at which the centrifugal brake will reduce the resistance to exactly match the diminished strength of the then drained athlete so he can finish the 4 minutes. Weak people can finish the 4 minutes with much more ease than highly trained individuals but they get a much lower performance score at the end of the 4 minutes.
The Rom gives you a score at the end of the 4 minutes based on the average RPM (revolutions per minute) of the flywheel during the 4 minutes. That score will gradually increase over weeks and months of using the ROM and the increase in the score reflects the improvement in your total physical condition. The score reflects the improvement of the condition of the combination of your cardio system, your muscle strength and your flexibility. When your total conditioning improves, the ROM 4 minute workout never gets easier. It actually gets harder the more your total condition improves because you will be able to spin the flywheel faster and the centrifugal brake makes you work against higher resistance and you will get a higher ROM score.
THE ROM INVOLVES 12 TIMES THE MUSCLE FIBERS
The ROM involves 12 times as many muscle cells as does walking or running. Even very out of shape and weak people can get to very high oxygen consumption rates with the ROM because so very much more muscle cells are involved in oxygen metabolism while using the ROM. It engages 55% of all your muscles through an average of 80% of their full range of motion. This means that 55% of 80% or 44% of all your muscle cells are involved in consuming oxygen. That is 12 times as many muscle cells as the percentage of muscle cells involved in walking or running. On the ROM the number of repetitions and the resistance/workload are always maximum for the user’s ability to perform work because the centrifugal brake on the ROMs flywheel regulates the resistance automatically to match the user’s diminishing strength during the workout. The user’s strength determines how fast the flywheel spins, which in turn determines the number of repetitions per minute and the resistance/workload applied by the centrifugal brake.
TRAINED ATHLETES GET A TOUGHER ROM WORKOUT
Highly trained athletes can of course spin the flywheel extremely fast and therefore in 4 minutes will get cardio benefits that far exceed those of conventional aerobic workout routines (except sprinters and competitive short distance runners who will get very high cardio benefit from their high intensity short distance activities). Trained athletes will get a much higher performance score on the ROM and they will be more exhausted than totally out of shape people who get a low performance score. The better shape people are in, the harder the 4 minute ROM workout is for them and the higher their performance score is at the end of the 4 minutes.
A person’s maximum aerobic capacity is measured as VO2max. This measurement expresses the maximum oxygen consumption a person is capable of during a maximum work demand. This measurement expresses the combined effectiveness of function of the several individual components of the body’s cardio-vascular system comprising the following:
1. The effectiveness of oxygen transfer by the lungs into the blood.
2. The condition of the muscles that operate the lung breathing function.
3. The effectiveness to transfer CO2 out of the blood and to exhale it.
4. The ability of the heart to pump maximum volume of blood.
5. The condition of the blood vessels to transport the blood
6. The effectiveness to transfer oxygen and carbohydrates from the blood to the muscles
7. The effectiveness of transfer of CO2 from the muscles back into the blood.
The ROM machine gives a performance score at the end of the 4 minute workout and that score is a composite evaluation of the total work performed and therefore is a reflection of the average VO2 measurement over the 4 minute period. When the ROM score increases, it is evidence that the combination of the 6 cardio-vascular performance components listed above plus muscle strength and flexibility have improved. You can see the gradual improvement of your health reflected in the gradual improvement of the ROM scores.
The testing for this VO2max measurement is done in exercise physiology labs with a person hooked up with a facemask that allows the test subject to inhale a measured amount of fresh air while the exhaled air is captured and sent through a device that measures the amount of CO2 exhaled. From the amount of CO2 exhaled the maximum oxygen consumption can be calculated during the activity. The ROM does not measure VO2max, but it does create a score that reflects an increase of VO2max when the ROM-score increases. The ROM simply measures the total work performed during the 4 minute workout and expresses that into a score that reflects the ability of your body to perform work, which in turn is a direct reflection of the condition of your cardio-vascular system.
THE MERITS OF H.I.T. EXERCISE
The merits of short duration and high intensity training and high oxygen consuming exercise are being more and more recognized by trainers of sports teams everywhere. Our time has not yet come with the ROM because as yet too many so called “exercise experts” are persisting with their mistaken beliefs. The merits of H.I.T. have been recognized in several scientific studies. One of these studies was conducted with our ROM machines at the Department of Exercise Sciences at USC (University of Southern California).
TWO METHODS OF METABOLIZING CALORIES
There are two distinct methods to increase calorie consumption through exercise. The one method that is known by most people is to engage in long duration repetitive motion work. The other method is to increase muscle metabolism. A pound of muscle can metabolize an average of about 55 calories per 24 hours but it will not do that unless stimulated to do so. The muscles can be stimulated to metabolize by stretching them under resistance. The larger the range of motion of the exercise, the larger the amount of muscle cells stimulated. That is exactly what happens during Yoga or Pilates exercise, stretching under resistance through long ranges of motion. People who practice yoga on a regular basis will always be lean. If you find a fat person who professes to do yoga on a regular basis, you found a liar who is talking yoga and who does not practice it. Most yoga practitioners are also vegetarians, but that is not the reason why they are lean. There are many fat vegetarians, but those fat vegetarians do not practice yoga. Practicing yoga or Pilates requires many hours per week and therefore it is as impractical for the average public as 30 to 90 minute exercise routines. The ROM is the 4 minute solution to stretch all your muscles through long ranges of motion and in addition it increases muscle strength and it yields significant cardio benefits. Below is a comparison of calories burned during and after exercise from a 60 minute treadmill workout and from a 4 minute ROM workout:
BURNING CALORIES ON A TREADMILL
1. A 180 pound person burns about 415 calories during a typical treadmill workout of 60 minutes. They burn 350 calories during the 60 minutes on the treadmill (walking at 3 to 4 miles per hour). During the treadmill workout you use 25% of the body’s muscles and you use them through only 15% of their range of motion. This means that only 15% of 25% or only 3.75% of the body’s muscle cells are stretched and stimulated during the exercise. These 3.75% of muscle cells that have been stimulated during a treadmill workout provide for an additional 25 calories of metabolism during the 2 hours immediately after the treadmill workout and another 40 calories for the remainder of a 24 hour period. Total calories from 60 minutes walking on a treadmill then are 350 plus 25 plus 40 calories for a total of 415 calories burned as a result of 60 minutes of walking on a treadmill.
2. The same 180 pound person will burn 465 calories as a result of 4 minutes on the ROM machine. How is it possible that more calories are burned as a result of 4 minutes on the ROM than from 60 minutes on a treadmill? During the 4 minutes on the ROM you use 55% of your muscles and you use them through an average of 80% of their range of motion (ROM stands for Range of Motion). The total percentage of muscle cells involved in the ROM exercise are 12 times as many as the 3.75% used on a treadmill because 80% of 55% of your muscles is 44% of all your muscle cells that are stimulated to an increased metabolism. During the 4 minute ROM workout the 180 pound person burns only 40 calories. But those 44% of the body’s muscle cells that have been stimulated to increased metabolism will burn another 150 calories in the 2 hours after the 4 minute ROM exercise and they will burn another 275 calories in the remaining time of a 24 hour period.
MORE TOTAL METABOLISM FROM THE ROM
Note: Because of the long duration 60 minutes on a treadmill those 3.75% of muscles are stimulated to about their maximum capacity to metabolize. During the much shorter 4 minute ROM workout the 44% of muscle cells that are stimulated to a higher metabolism are stimulated to only about 50% to 75% of their maximum ability to metabolize. But since about 12 times as many muscle cells are stimulated on the ROM, the total calories burned from the 4 minute ROM exercise is higher than from an average 60 minute treadmill workout.
You can get the same health and fitness benefits from doing various kinds of exercise with equipment costing less than $200. The only difference between the ROM and other methods of exercise is TIME. The ROM workout costs 4 minutes at the end of which you get a score that tells you what shape you are in and the other methods of exercise that can deliver the same benefits as from a ROM 4 minute workout require from 45 to 90 minutes of time. The big difference is that only 8% of people have the discipline to do 45 to 90 minutes of exercise per day and with the ROM more than 85% of people have enough discipline to do the ROM 4 minute exercise. Believe it or not, there are still 10% to 15% of ROM owners that do not have the discipline to do 4 minutes of exercise per day. But for many of these less disciplined ROM owners it is easy to get back on the 4 minute per day ROM exercise program because it does not take a lot of resolve to do a 4 minute workout.
THE EXPENSE OF EXERCISE
The expense of exercise must be measured in cost per use in terms of MONEY spent for equipment and in cost of TIME required for a complete workout. Fact is that 92% of people who own exercise equipment do not exercise and 88% of people who own health club memberships do not go to their health club. All of these people who do not exercise had no problem with spending the money toward the good intention of exercising to improve their health and fitness. The main reason why they continue to allow their health to deteriorate is the tremendous cost of TIME and SELF DISCIPLINE that conventional forms of exercise require. Many decades of media articles and television coverage on the importance of exercise to improve health and fitness have done absolutely nothing to overcome the TIME and SELF DISCIPLINE problem of exercise.
Those extra years will decrease the PERSONAL COST PER USE even further. On our free video you can see me, the manufacturer at age 60 (I am currently 62 years old), showing off how the ROM 4 minute per day exercise has increased my strength and flexibility and has captured back a few years on the aging process.
TOO AMAZING TO UNDERSTAND RIGHT AWAY
The ROM combines all 3 aspects of a complete and well rounded exercise regimen, cardio training, resistance training, flexibility training, and no other exercise equipment or method of exercise does that. And then the ROM does all of that in only 4 minutes per day and no other method of exercise can do that either.
Let us compare some of the more popular forms of exercise with:
4 minute cross-training on the ROM:
First again a list of the results (cardio, muscle, flexibility) from a single 4 minute ROM exercise:
1. The results are equal to those of 20 to 45 minutes aerobic exercises for conditioning of the cardio-vascular and respiratory system.
2. The results are equal to those of 20 to 45 minutes resistance training for muscle toning and strength of all the body’s major muscle groups.
3. The results are equal to those of 20 minutes of conventional stretching exercises for flexibility of all major muscles, tendons and joints.
Overall evaluation: Extremely time efficient. Requires only a few minutes of initial instruction. Non-impact exercise. Total cross-training in 4 minutes per day.
Walking 85 minutes, jogging 35 minutes or running for 20 minutes:
1. No results for flexibility. Actual damage to joints and connective tissue from too much repetitive movement and impact
2. Good results for toning and strengthening in leg muscles but through only short ranges of motion.
3. Good results for heart, lungs and a small range of motion in leg muscles.
Overall evaluation: Not very time efficient and no flexibility results. Loss of upper body muscle as a result of jogging or running (look at the emaciated upper bodies of long distance runners or long distance bicyclists)
Yoga and Pilates:
1. Good results for flexibility.
2. Good results for toning and strengthening of all major muscle groups.
3. Some results for respiratory system because of breathing routines.
Overall evaluation: Very time consuming. Yoga has meditative aspects to it that cannot be expected from a 4 minute ROM exercise. Pilates is currently the exercise du jour. Both Yoga and Pilates require substantial instruction. Moderate cardio benefits. Extra aerobic exercises should be added to get good overall cross training results.
Weight training with free weights or weight lifting machines
1. Limited and often adverse results for flexibility.
2. Good results for muscle toning and strengthening of the muscles that are used, but only through the ranges of motion used during the exercise.
3. Limited aerobic results if repetitions are frequent and without pauses.
Overall evaluation: Should be supplemented with stretching and aerobic exercises to get good overall cross training results.
1. Good results for flexibility of the muscles and ranges of motions used in the different types of swimming strokes.
2. Good results for muscle toning and strengthening of the muscles used.
3. Good cardio results depending on the intensity and duration.
Overall evaluation: Good all-round cross-training results. One should alternate between various different swim strokes to condition as many different muscle groups as possible and try to use as large a range of motion of those strokes to maximize flexibility. Not remotely as time efficient as the 4 minute ROM exercise but definitely one of the best exercises for general health maintenance and improvement.
1. A little more results for flexibility than walking and running. Non-impact exercise and therefore better than running for joints and tendons.
2. Good results for toning and strengthening in leg muscles.
3. Good results for heart, lungs and leg muscle metabolism.
Overall evaluation: Not very time efficient Upper body muscles will atrophy if not supplemented with upper body strength training (see upper bodies of long distance bicyclists).
This is an often asked question by people who have never used the ROM. People who have used the ROM just once for 4 minutes do not ask that question. Most people are glad when the 4 minutes are over. Doing more than 4 minutes has only marginally more benefit. For fat loss there is some merit in doing an extra 1 minute stretching sessions at several hour intervals to re-stimulate muscle metabolism. When eventually the desired body condition has been established with the ROM the frequency of use can even be reduced to only 4 minutes 4 days per week for maintenance only. The general ROM exercise routine is to do a 4 minute upper body workout one day and a 4 minute lower body workout the next day, or do both upper and lower body workouts the same day and skip the next day. Muscles need 48 hour rest for recovery. Doing both upper and lower body ROM workouts every day is overdoing it for most people, it interferes with muscle recovery and can even result in strength loss.
HOW THE ROM WORKS
The 85 pound flywheel of the ROM machine has a centrifugal brake on it. This means that even a very weak 100 year old person can get the flywheel in motion by using either the upper body workout or the lower body workout, because there is zero resistance from the centrifugal brake until the flywheel has attained a speed of around 20 revolutions per minute. The centrifugal brake gradually engages and places resistance on the flywheel, making the exercise harder the faster the flywheel turns. A very weak person cannot spin the flywheel very fast before the centrifugal brake creates resistance exactly matching their ability.
The centrifugal brake always matches the users work ability every second throughout the entire 4 minute exercise. A highly trained athlete can spin the flywheel very fast and therefore will be subject to a much higher workload than a weak elderly person. No matter how strong or weak a person is, the ROM will always apply the exact maximum workload a person is capable of. You will always meet your match and you will never be required to do more than what you are capable of. The ROM performance computer keeps track of the total work performed during the 4 minutes and calculates a score at the end of the 4 minute exercise. The weak person will wind up with a low score and the highly trained athlete will get a much higher score. The score will gradually increase during the weeks and month following your first 4 minute exercise on the ROM. The increase in the scores is a good motivator and an indication that you are gradually getting stronger and that you are attaining greater cardio-vascular health. And at the same time you will become more limber because of the very large ranges of motion that your arms and legs go through. The range of motion is under your complete control. The machine does not make you go through ranges of motion you are not capable of.
HOW DOES THE 4 MINUTE WORKOUT AFFECT DIABETES
THE ROM HAS REPAIRED MANY BODY PARTS
ROM only packages: Based on 3 sessions per week (max of ten minutes sessions(Upper/Lower/Abs/Stretching) with no Pilates.
Clients with Private Pilates packages =$5.00 per session (all ROM packages)
MANUFACTURED IN CALIFORNIA SINCE 1990