View Full Version : Xtension: How often?
12-18-2005, 08:19 AM
I've been practicing the beginner level of Intu-Flow everyday for the past couple of weeks and I'm able to do all of the movements with no trouble. I want to start working my way through the Xtension program by starting with the "front swipe" and adding one exercise at a time. After I've learned all of the movements and I'm able to go through the whole circuit as it's shown on the DVD, how often should I do it? Is this something that can be done daily after doing Intu-Flow or should I be leaving a day in between?
Right now my daily routine consists of doing Intu-Flow and then doing circuits of push ups and squats.
12-18-2005, 08:36 AM
The prescribed suggestion in the package is 2X per week. If you have sufficient time, keep practicing Intu-Flow daily, but you may omit the Intu-Flow session on your Xtension session days, if time becomes a premium.
Follow the Xtension exercise of your choice rep for rep until you can complete the entire set. Your goal is to add one rep per day until you can (while maintaining a technique level of 8 or higher and a discomfort level of 3 or lower). As soon as you can perform all repetitions with an effort level of 6 or lower, then you know that you can add another repetition.
When you get to 3 sets of the full volume of repetitions performed in the routine, you can stop and select a different exercise. Work up through the same process. You'll find that some exercises are more challenging to you than others (and this is unique to you; some people will find the exercises you find easier to be challenging, and those you find challenging to be easier.) Concentrate on the ones with challenge you.
When you've practiced all of the exercises in this fashion you can begin to perform the exercises in the prescribed Xtension sequence. There are two ways that you can do this:
1. Perform as many exercises as you can with full volume of repetitions following the program. Build your endurance one repetition at a time until you can complete the exercise totally, and then begin performing the next exercise as well until you can complete the full program.
2. Perform a 5 repetitions of each exercise following the program. Build your endurance by adding one repetition to each exercise until you can complete the full program.
If you're feeling fatigue, then omit a day of Xtension per week but keep practicing Intu-Flow until your energy level jumps up high again.
You can work up to 4-5X per week of Xtension, so long as you continue your practice of Intu-Flow at least 3X per week.
The most important guidance is to be incremental! Baby Steps! This ensures that you GAIN energy from your Intu-Flow, rather than lose it like in conventional fitness.
12-18-2005, 06:56 PM
OK Great! Thank you for the detailed answer.
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