Time-Managing Workout

ROM: The 4-Minute Cross-Trainer Machine

How “High-Intensity Interval Training” Works

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.

  1. The quality of the workout determines the time required.  More muscle cells involved means higher oxygen consumption means less time required.
  2. The amount of oxygen consumed during any activity is determined by 4 factors:
    1. Total muscle mass involved in their 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 workout load worked against by the muscles.
  1. Comparing 60-Minute Treadmill Walking to 4-Minute ROM
Treadmill & ROM Comparison Walking ROM
% of Body Muscles used 25.00% 55.00%
% of Full Range Of Motion used 15.00% 80.00%
% Total Body Cells used in oxygen consumption during workout 3.75% 44.00%
12 X’s
Total Calories in 24 hours 415 465
Calories during first 60 or 4 minutes 350 40
Calories burned during next 2 hours 25 150
Calories burned during remainder of 24 hours 40 275
  1. ROM works for a 90 year old that is out of shape, as well as, the highly trained athlete
    1. 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. 
    2. The ROM works with an 85-pound flywheel that has a centrifugal brake that applies more resistance to the flywheel the faster the flywheel spins.
    3. The ROM gives you a score based on the average RPM.  It will gradually increase over time reflecting your improvement of total physical condition; including cardio system, muscle strength and flexibility.
    4. The ROM workout will never get 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.



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