The Science of SPX Fitness
SPX Fitness™ is an innovative workout specifically designed to strengthen, tighten, and tone the body quickly and safely. Simply put, SPX is the most innovative and aggressive approach to full body conditioning. Here are some key elements to fitness visionary Sebastien Lagree’s widely endorsed training program:
Slow and Controlled Movement
The lifting and lowering phases of each repetition is at least 4 seconds to eliminate any momentum. Lifting slowly and with control forces the muscles to stay contracted throughout the entire range of motion, a key factor in promoting strength. The “constant” tension recruits more muscle fibers and is a very efficient way to “wake up” muscles that have gotten used to traditional methods. Another advantage is the smaller risk of injury compared to other methods of lifting; many joint injuries occur from lifting weights too fast.
SPX Fitness™ keeps muscles at a maximum tension throughout the duration of the exercise. The muscles are not allowed to relax for even a fraction of a second during the rep. This type of training is very effective for building strength and muscle definition.
Each set is designed to work the muscle to failure – when the muscle can no longer move or contract concentrically. During a session, each set allows you to progress through all 4 motor unit types. Your body will start by recruiting your slow twitch fibers first. As the set progresses and those fibers weaken, your body will recruit your fast intermediate muscles fibers. Finally for the last 2 to 20 seconds of the set, your body will recruit your fast twitch fibers. This progressive overloading stimulates the biggest amount of muscle fibers and creates the greatest metabolic response.
SPX Fitness™ works multiple muscles at the same time. Some movements work over 600 muscles at once! Aside for being extremely time efficient; working multiple muscles at the same time burns more calories than isolation exercises; develops core strength faster; stimulates balance and body coordination better; keeps the heart rate up; and build strength quicker than isolation movements.
Intensity is the amount of effort required or the amount of energy required to do the work. SPX Fitness™ exercises are very intense but minimize the stress on the joints and the spine. In addition, it’s very easy to increase the intensity on the Megaformer due to its counter resistance setting.
Excess Post-Exercise Consumption (EPOC)
Many studies show that the greatest loss of fat happens AFTER the workout! During EPOC the body is restoring itself to its pre-exercise state, and thus is consuming oxygen at an elevated rate. This means that energy is also being expended at an elevated rate, including an elevated consumption of fat. The EPOC effect is greatest soon after the exercise is completed and decays to a lesser level over time. Some studies found measurable effect existed up to 38 hour after the exercise! SPX Fitness™ is designed to generate the greatest EPOC reaction.