Resistance exercise method and system

Abstract

A method for exercise by performing exercise sets in a sequence progressing from exertion of larger to smaller muscles, with the exercise movement performed using slow movements. Each exercise set is performed to a point of momentary failure. The slow movement is at a rate of less than about thirty degrees per second. The exercise sets are performed with as little rest between each exercise set as global or central fatigue will allow. Resistance is applied during each exercise set to produce muscle failure within a predefined time under tension parameter.

1 . A method for exercising, comprising: 
 performing a regimen of single exercise sets in a sequence progressing substantially from exertion of larger to smaller muscles, wherein exercise movement is performed substantially using slow movements; and    performing each exercise set substantially to a point of momentary failure.    
   
   
       2 . The method of  claim 1  wherein the slow movements comprise movement at a rate of less than about thirty degrees per second.  
   
   
       3 . The method of  claim 1  further comprising: 
 performing the regimen of single exercise sets with substantially little rest between each exercise set; and    applying appropriately determined resistance during each exercise set to produce failure substantially within a predefined time under tension parameter.    
   
   
       4 . The method of  claim 3  further comprising performing the regimen of single exercise sets about two times per week.  
   
   
       5 . The method of  claim 4  further comprising providing recovery time of at least about 48 hours between performing the regimen of single exercise sets.  
   
   
       6 . A method for exercising, comprising: 
 performing a regimen of single exercise sets in a sequence, wherein exercise movement is performed substantially using slow movements; and    performing each exercise set substantially to a point of momentary failure.    
   
   
       7 . The method of  claim 6  further comprising performing the regimen of single exercise sets with substantially little rest between each exercise set.  
   
   
       8 . An inclined exercise system configured for operation according to the method of  claim 1 .  
   
   
       9 . The system of  claim 8  further comprising an inclined, moving platform for supporting an exerciser.  
   
   
       10 . The system of  claim 8  further comprising memory including software for executing computer instructions according to the method comprising: 
 performing a regimen of single exercise sets in a sequence progressing substantially from exertion of larger to smaller muscles, wherein exercise movement is performed substantially using slow movements; and    performing each exercise set substantially to a point of momentary failure.    
   
   
       11 . The system of  claim 10  further comprising a feedback means for providing feedback information to an exerciser as to conformance to the method comprising: 
 performing a regimen of single exercise sets in a sequence progressing substantially from exertion of larger to smaller muscles, wherein exercise movement is performed substantially using slow movements; and    performing each exercise set substantially to a point of momentary failure.    
   
   
       12 . The system of  claim 11  wherein the feedback means is an LCD display or speaker.  
   
   
       13 . A system for exercising comprising: 
 an inclined exercise bench to provide exercise resistance for an exerciser; and    means for coaching or monitoring the exerciser's use of the inclined exercise bench in a regimen of single exercise sets in a sequence progressing substantially from exertion of larger to smaller muscles, wherein exercise movement is performed substantially using slow movements.    
   
   
       14 . The system of  claim 13  wherein the means for coaching or monitoring is an electronic monitor for monitoring the rate of exercise movement by the exerciser and for providing an indication to the exerciser so that each exercise set may be performed substantially to a point of momentary failure.  
   
   
       15 . The system of  claim 14  wherein the monitor comprises a memory containing program instructions to implement the method comprising: 
 performing a regimen of single exercise sets in a sequence, wherein exercise movement is performed substantially using slow movements; and    performing each exercise set substantially to a point of momentary failure.    
   
   
       16 . A system for exercising, comprising: 
 an inclined bench to provide an exercise resistance for an exerciser using the bench; and    a set of instructions for communication to the exerciser prior to and/or during use of the inclined bench, wherein the set of instructions comprises instructions to implement the method of exercising of  claim 1 .    
   
   
       17 . The system of  claim 16  wherein the set of instructions is communicated to the user solely during use of the inclined bench.  
   
   
       18 . The system of  claim 16  further comprising a force monitor, connected to the user, operable to determine when the point of momentary failure is substantially reached.  
   
   
       19 . A method of teaching an exercise method, comprising instructing an exerciser to implement the method of exercising of  claim 1 .  
   
   
       20 . The method of  claim 19  further comprising using an inclined bench to implement the method of exercising.