New and exclusive at Max Health Club

“Get Fit in only 2 x 4 minutes with Fast Fit”

Until recently only clubs in Amsterdam and Eindhoven could use the unique Fast Fit training method. But from this month (October, 2008) the members of Max Health Club can use the Fast Fit training method as well: a total workout on the ROM-machine, in only eight minutes!
A new, very effective trainings method in which all the large muscle groups are fully trained in twice four minutes. You're finished almost before you begin!  

Fit in 2 x 4 minutes
“Fast Fit offers the solution for all those people who realize that they need to work-out to stay healthy and fit but who nevertheless simply do not get around to working-out on a regular basis. By training on the ROM-machine it is possible to get an effective work-out in only 2 x 4 minutes,”  tells Jasper Otting, operational manager Fast Fit. Even if are untrained or a bit older, everyone can train on the ROM-machine on their own level. “When you train correctly, you will see that you will improve your condition within a month or two and feel fitter. Before we started with the ROM-machine in 2006, we had  the machine tested by TNO. The results of that study confirmed that the ROM-machine really makes it possible to become fit in a very short time” (as you can see below). 

Intensive Training
In fact the ROM-machine works very simply. Otting: “The workout on the ROM-machine has two components. First you train your upper body for 4 minutes with a type of rowing movement. After this you do a four minute workout for your lower body with a movement that looks like a step movement. The most important difference with a rowing- or step machine is that the ROM-machine requires you to repeat long, fluent movements which offer you maximum muscle extention. Almost all your muscles will be trained in 8 minutes, because the machine gives continual resistance”. This might sound easy but working out on the ROM-machine involves sustained hard work. Jasper Otting: “It is only 8 minutes but they are significantly intense minutes. And to make sure you get the optimal results you will need to give a full 100%. You will get the best results if you ‘rom’ three times a week. If you give everything you have in those three times eight minutes per week, you will see amazing results in two months”.   

Try it yourself
Experience is believing. Although it sounds almost too wonderful - a total training in only 2 x 4 minutes - only when you try out the machine for yourself will you be able to experience what the ROM-machine can do. Would you like to try out the ROM-machine? Make an appointment at the reception desk at Max’s Health Club.

High Intensity training (H.I.T.)
The workout on the ROM-machine is also called High Intensity training (H.I.T.) To reach optimal results with this training, it is important that you follow a number of rules.
1. Train 3 x per week.
2. Work-out to the Max! Always try to score  above the 100%.
3. Raise the weight slide. As soon your score is above the 100%, raise the slide in your next work-out with 5 points. 
4. Move steadily and fluently. Only with an even movement will the ROM-machine challenge your muscles optimally.
5. Be sure to make complete movements.
6. Compelet concentration is a necessity.

TNO tested
The following results are possible when you adhere to these rules. TNO has measured these results with three times per week eight minutes training during a period of two months (effective training time is 3 hours). 

Increase of:
72% of endurance
9.7% of dynamic muscle strength
5.2% of static muscle strength
3.5% of the oxygen absorption

Decrease of:
3.5% of the bodyfat percentage