TimedX - Timed Fitness Exercises - Goals, Resolution, Transformation.

TimedX is a fitness program that was developed for participants who had limited space, limited time, no equipment and a wide variety of fitness levels. Tested against jogging for the same period of time results proved significant lowering of overall body fat and a lowering of the resting heart rate. Developed by Dr. David T Porter TimedX is based on high intensity exercise for 10 seconds followed by 10 seconds of rest. This protocol continues for one minute providing three 10 second exercise periods per minute while allowing for 30 seconds of spaced rest per minute. Exercises are changed every minute and include exercises that work the core, primarily target the upper and lower body and selected exercises that are beneficial to the overall body while continually challenging the heart and lungs.

Whether by the side of your bed in your home, or in an outdoor setting TimedX is challenging to participants on every level of fitness. The two key components are intensity and duration. Since the duration of the workout is consistent for all participants the intensity must also be consistent for all users for the program to be beneficial. If you are extremely fit and doing TimedX with a friend or family member who is just starting an exercise program you can do TimedX together and both get a great workout while completing a very different number of exercises per 10 seconds.

For example, you do 8 core exercises in 10 seconds and your friend does 5 core exercises in 10 seconds. If both you and your friend are working at your maximum effort you are each challenging your body, based on your current level of fitness, in the same way. In fact, your friend might actually be getting a better workout than you are if you are capable of completing 9 or 10 core exercises during any specific 10 second period and are only completing 8.

Exercises are randomized within the basic designation of core, upper body, lower body, and overall body, so each exercise workout is new and challenging.

If you find that you become exhausted doing any particular exercise while the 10 seconds of exercise is still continuing it is important that you continue to work but at a lower level of difficulty or intensity. If you are doing push-ups from your toes and simply cannot do any more but there is still four or five seconds remaining in the exercise segment then you should drop to your knees and continue until you hear the rest segment begin. As you become fitter you will be able to do more repetitions during the 10 second exercise periods. Since the number of repetitions goes up you continue to get a great workout without the TimedX program ever getting easier.