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Unique Concept 10 10 workout requires unique breathing for optimal results

Concept 10 10 is a unique exercise and with it comes a different breathing technique than many people may have learned to use during their previous fitness activities.

Many members find it somewhat difficult to employ this breathing technique at first. However, once they learn how to breathe efficiently, they will soon find they can get the most out of their 20 minute weekly sessions and see better results.

Jorgen Albrechtsen, founder of Concept 10 10 and owner of the world headquarters location in North Naples, explains in this video how to perform this breathing technique and why it is important.

Breathing throughout the performance of each exercise should be continuous, natural and performed with an open mouth. Breathing should be through the mouth and several inhales and exhales will be taken with each movement at Concept 10 10 because the movements are so slow.

As the exercise becomes more difficult, you should deliberately breathe faster.

It is important to break the urge to hold your breath. Many weight lifters may do this by holding their breath while exerting or more precisely closing the glottis or vocal chords, getting a gulp of air in their lungs and then pushing against it. Often you see red faces and tense facial muscles when people are doing this. We DO NOT want this, as Jorgen Albrechtsen explains, because:

  • It raises blood pressure.
  • It raises intravascular pressure on the venous circulation and increases intra-thoracic pressure, which decreases venous return to the heart.
  • It provides an internal mechanical assist within muscle– which is why weight lifters will hold their breath to make record lifts. However, it undermines the Concept 10 10 goal of fatiguing the muscle, as it essentially short-circuits that process. So, not only is it potentially dangerous to do it, but it also prevents the muscle fatiguing and resulting growth factors we’re working to achieve.

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Prevent unwanted weight gain and pain during pregnancy with Concept 10 10

It’s not only OK to remain physically fit during pregnancy it’s necessary for the health of mom and baby.
Concept 10 10 provides all the benefits of working out during pregnancy without any of the risks, said Jorgen Albrechtsen, founder and developer of Concept 10 10.

Andrea Compton stays fit

Keeping fit with children and while pregnant

A baby’s growth puts pressure on the mother’s hips, butt and back. When you exercise at Concept 10 10 during pregnancy, you improve your posture and get your back, hip, and butt muscles in shape, thus reducing back pain.
Naples resident Andrea Compton can attest to this.  The 30 year old mom is about 8 months pregnant with her second son.  Her first pregnancy came with intense, nearly constant back pain.  Trying to avoid pain again, Andrea signed up at Concept 10 10 about 6 months ago, and is now experiencing the benefits of not only of building visible muscle tone, but also decreasing back pain. “I can only attribute it to Concept 10 10,” she said. Working full time and being mom to Preston, (1 year old), Andrea is pressed for time. At 20 minutes per week, Andrea finds Concept 10 10 easy to fit into her schedule.
Is that short time frame a cop out for a pregnant woman? No way! It’s what all clients do to stay in optimal shape and, because of Concept 10 10’s intensity, it’s plenty.

Unlike Andrea, it’s not uncommon for pregnant women to fear injury from working out. She knows now that Concept 10 10 provides the optimal environment for expectant mothers looking to get in shape and stay in shape because of a personal, one-on-one trainer always present to monitor proper movement. This ensures that all exercises are slow and controlled, while foregoing the impact or contact of many other sports and activities.
“Not only does Concept 10 10 present no risk of injury, it prevents risk of injury”, Jorgen said.
Pregnancy puts a lot of strain on the body, including carrying extra weight 24/7. A lot of women get permanent damage, such as varicose veins, because they are not strong enough to deal with it. Exercise prevents this.
“The worst thing you could do is do nothing thinking it’s protecting the fetus.” Jorgen said.
“You may shun normal sports to avoid risk of injury, but here at Concept 10 10 there is absolutely no risk of injury.”
Unlike tennis or any higher impact sport, Concept 10 10 is safe because there is no contact.
Due to the personal trainer, you won’t be left vulnerable to move in a way that could cause injury to yourself or the unborn baby.
There’s also a big difference between high-intensity and high-impact. Concept 10 10 is high-intensity, but minimal to no impact.
The benefits include an increased ease in getting back to pre-pregnancy weight and shape, particularly because of the boost in metabolism.

Regular exercise minimizes the likelihood of gaining too much weight during pregnancy, often reduces the duration of labor and frequently leads to a leaner healthy birth weight for the baby.
Pregnant women can keep up with their non-pregnant peers despite what their bodies are going through. There is only one machine that most pregnant women will find they can no longer use during the latter part of their pregnancy. The abdominal machine won’t be used about half-way into most pregnancies, Jorgen said.  Please consult your doctor prior to engaging in any fitness routine.

 

The Effect of Weigth-Bearing Exercise on Bone Mineral Density: A Study on Female Ex-Athletics and the General Population

Dr. John Ethefington, London

St Thomas Hospital , London

 

The aim of this retrospective cohort study was to estimate the changes in bone mineral density (BMD) as a consequence of exercise in female ex-athletes and age matched controls. Eighty-three ex-elite female athletes (67 middie and long distance runners, 16 tennis players, currently aged 40-65) were recruited from the original records of their sporting associations. Controls were 585 age matched females. The main outcome measures were BIVID of lumbar spine (LS) femoral neck (FN) and forearm, estimated by DXA scan. Levels of physical activity were assessed using a modified Allied Dunbar Fitness Survey scale and classified as a) Ex-athletes b)

Active controls ( > 1 hour of vigorous physical activity currently and in the past) c) Low activity controls with inconsistent or intermediate levels of activity d) Inactive controls (<15 minutes exercise per week). Results: after adjustment for differences in age, weight, height and smoking, athletes had greater BIVIDs than controls; 8.7% at the LS (95% CI 5.4 – 12.0, p< 0.001) and 12.1% at FN (9.0 – 15.3, p< 0.001). The benefits of exercise appeared to persist after cessation of sporting activity. Active controls (n = 22) had greater BIVIDs than the Inactive group (n = 347) : 7.9% LS (2.0 – 13.8, p = 0.009) and 8.3% FN (2.7 – 13.8, p = 0.004). The Low activity controls (n = 216) had an intermediate BMD. Tennis players had greater BMDs compared to runners; 12.0% LS (5.7 – 18.2 p = 0.0004), 6.5 % FN (- 0.2 – 13.2, p = 0.066). The BIVID of Tennis players’ dominant forearms were greater than their non-dominant forearms. In conclusion, regular vigorous weight bearing exercise of one hour or more per week is associated with an increase in BIVID within a normal population. This study confirms long term weight-bearing exercise as an important factor in the regulation of bone mass and fracture prevention.

Concept 10 10 – Background

Concept 10 10 – Background

Concept 10 10 was developed and founded by Jorgen Albrechtsen, who is also the President of the international organization.

concept_10_10_founder

Founder - Jorgen Albrechtsen

In his younger years, Jorgen Albrechtsen had a great interest in karate. He opened his first school at the age of 17 and later studied in Japan and various countries in Europe. He eventually built and operated 20 karate schools and reached the rank of 5. dan black belt. The head school became the largest karate school in the world with 5,000 active members, which attracted worldwide attention. Jorgen Albrechtsen is also the author of 8 books on karate, exercise and nutrition.

Later on, he became interested in how to train the human body in the best possible way, realizing that the market was full of less than serious offers that constantly confused and frustrated consumers by their lack of results. He came in contact with Arthur Jones in 1980. Arthur Jones is the inventor of Nautilus and later MedX exercise equipment and the father of high intensity training and a scientific no nonsense approach.

Jorgen studied and trained with Arthur Jones and his associates, opened his first science-based high intensity training center in 1981 and expanded over the years with several more, including franchises.

During the last part of the 80´s, Jorgen became increasingly aware of the need for constant supervision and coaching if a member was to obtain good results, and he was also dissatisfied with the fitness trend that focused more on socialization, hype and glitter than on serious result producing exercise.

He then moved to Florida to further study and work with the various research results on effective training and with a wish to develop a system that would be the intelligent alternative and produce optimal results.
The result of his efforts and his more than 30 years of experience in the exercise field came to be Concept 10 10, which was developed and ready to launch by the end of 2003.
It combines the scientific research results with a focused environment where all disturbances have been eliminated and a personal trainer is involved from start till end of each workout. It also utilizes customized state of the art equipment.

The first center opened early 2004 and became an instant success. Jorgen Albrechtsen did not want to expand further for the first 2 years, as he wanted to first fine tune every part of the operation, evaluating the results from hundreds of clients etc.
In 2006, expansion was started, and Concept 10 10 is now a global operation with an ever increasing demand for more centers around the world.