I just got a Total Gym 1000 off of FB marketplace yesterday for $100 and am glad I found your video. I am more than 100lbs overweight and look forward to using this to help me get motivated to work out regularly for the first time in my 43 years. This basic workout seems like a great place to start from to begin my weightloss journey and wake my tired muscles up. Thank you!
Take it slow. Use a frequency and duration that can be maintained over the long haul. Goals need to be more than just weight loss. It's about improving the quality of life...and you know what...improving the quality of life leads to weight loss. It becomes a result rather than a goal. Wishing you all the success possible.
I just purchased the total gym yesterday and I’m amazed at how many exercises that you could do on a simple little machine I’m very glad that I found this thank you for your demonstrations
I'm 75 and strong. Most of my strength comes from free weights, but for the past ten years I have been using Total gym. Less stress on body joints and with the pull up bar and holding the tension for a few before releasing, keeps your muscles strong forever. I also teach AKJ-American Kenpo. Sifu
Thank you! I've been needing a switch up in my Total Gym routine. This is the perfect set of routines to get me there. Now that I'm down 20 lbs and at 12% body fat (measured with a pro caliper) I want to keep my hunter/gatherer physique. After all, this is my 60th year to be alive and I want to stick around for a lot longer.
This is bar far the BEST video I have seen using the total Gym. Very nicely explained. I have been searching for a tutorial like this one for a while.Thank you! By the way Love your Dog!
This 8 minute video is exactly what I needed. 2½ years ago at age 65, I acquired a lightly used, original efisportsmedicine version of the GTS machine, on ebay, from a chiropractic/sportsmedicine practice in zipcode 90210. Mistakenly convinced that the big machine would not fit anywhere in our modest-sized house, it remained in storage until very recently. Two years older and weaker, I was finally, and yes desperately, ready to MAKE room for our Total Gym® GTS. Thank you VERY much for helping me get right to work with this video of yours. For this 'beginner', it is inspiring!
Great to hear. Take it slow and easy. Follow a pace you can keep up year after year. It's not about a "sprint" but rather a life long marathon. Experience the joy of functional fitness and enjoy a quality of life you deserve.
I've exercised regularly for over 40 years. Food choices, however, plays as major a role as the physical act of exercising. Thank you for taking the time to watch the video and comment on it.
Dr. Colter, you did a great job explaining what muscles are affected by each exercise. Thank you for taking the time. I'm going to get busy with my Total Gym. I didn't see if you posted where you have an office
Thank you! I'm 50 and just got a used one off of Offerup and needed to figure out how to start working out. This tutorial felt like it focused on a purposefully low impact, total body approach and it is definitely needed. Alot of the other vids seem to assume that someone already knows how to exercise, and needs to just ramp things up. Which I do not, since I have been dealing with injuries from an old car accident that incapacitated me for 6 months and left me hobbling around with a cane for over 2 years. Gonna go set it up and learn the motions and movements you just showed me! 🥰 THANK YOU SO MUCH!
The best way initially to safely use the Total Gym is to minimize the resistance while maintaining good form. Learn what it feels like to safely exercise before increasing resistance. Wishing you best of luck in the future. Here's to better health and quality living.
The Total Gym is awesome. Very good demo! I like that you didn't rush through and took the time to explain each exercise. I do wish it would have been recorded with more light.....
Thanks! Great video. I picked up an older, used Total Gym. I used to have a gym membership but have not gone since breaking my neck eight years ago. I have lost a great deal of strength and flexibility, & gained a great deal of weight.....AND years! I've been looking for a concise and informative Total Gym video, and I have found it with yours. Thanks, again. I have bookmarked this video and I will watch it often.
Thank you for the kind words. Make sure your doctor approves this type of workout before trying it. Last thing you want to do is aggravate injuries from a broken neck. Enjoy life to the fullest. Best wishes to improve health and physical function safely!
The Best Home Gym to get shredded.,love it and been using it since 12 years.never went to Gym.i m shredded in my 60 with lots of stemina....workout 20 min every second day
It works as a great adjunct for those who exercise at gyms. Whether it's the Total Gym, Exercise Club or both, stay with a good doable plan. A lifelong commitment is a very important part of functional health!
Have a wonderful birthday.Keep life BALANCED, JOYFUL and filled with PURPOSE. These concepts provide the motivation needed to follow (and MAINTAIN) a healthy lifestyle.
@@jncthedc Thank you! I recently left a pretty horrible marriage. I decided to focus on myself instead of being on the back burner of Life. I'm excited, motivated and happy!
Make sure you don't over do it. Also, use it with a free due frequency that is realistic for the long haul. People greet excited when they first get it and work out too often. They over exercise and get bored. Dare to be different... try 3-4X/ week and mix other exercise like walking, biking, hiking, etc...Remember, exercise is a LIFE TIME journey; not a short time mission to achieve temporary changes. Wishing you the best of luck.
Thank you Rosalynn. I believe in simplicity and quality living. Exercise plays an important role in functional mobility. In turn, functional mobility plays an important role in quality living. Hope you enjoy the quality of life you seek and deserve.
I love the video. Will u be able to show a workout for Lupus SLE with RHA patients. Myself and friends are trying to avoid clotting and joint problems. Thank you much.
Atahualpa & Stacie Paulino As long as uour doctor advises to use the Total Gym, the exercise regimen should be designed for functional movement to support activities of daily living. This piece of home exercise equipment will be a real asset.
Loved the video and information. i will use this information to work on cardio. Can you give a general recommendation of how many times a week,and sets ? each individual is different,but i would appreciate your thoughts. Thanks
c shackleford If you're using the Total Gym primarily for cardio, a beginner can start with 3X/week for approx. 20 min. ALWAYS CHECK WITH YOUR DOCTOR FIRST BEFORE STARTING ANY EXERCISE PROGRAM. If you're using it for muscle conditioning (toning or building), 3-4X/week will usually suffice.
Excellent video Dr. Colter. Simple. Easy to understand. I have a question in reguards to the function of the machine. I had a TG XL back in 2001. Great machine but the cables began to fray. Total Gym replaced the cables free of charge. Now it's 2020 I just purchased another TG XLS so I'm asking: 1. Have you ever had this problem? 2. Were you able to replace the cables? and 3. Was there any charge to replace the cables? Thank you very much.
I never had to replace my cables. I used my total gym as an adjunct at home. I also belonged to healthclubs to provide additional variety as well as social comraderie. The Total Gym organization has great customer service... I'd give them a call to answer that question.
Routines are based on goals. I don't know what you goal is. The number of reps you mentioned is a common range for general conditioning. Hope this helps.
I'm 78 and I've used a TG off and on for years. It will not build muscle like free weights do. I do free weights and once in a while if I feel lazy, I'll do the total gym. If i get to the point where I can't do free weights, I'll then do the total gym. TG will not build muscle like free weights and if you don't want to lose weight, then don't use the TG. I', 5'2" and do not want to lose weight, so I use free weights 80% of the time. Sifu Puyallup, WA
Any time a person is beginning an exercise plan, they must FIRST check with their licensed physician if it's safe! If the answer is yes, starting with light resistance to acclimate oneself to the machine is suggested. Different resistance amounts achieves different results. Starting with 10 repetitions and doing 1 set per body part is conservative and will unlikely cause "next day" pain that often reduces incentive to continue exercising. After 1 week (3-5X in the first week) of exercising, increasing the set to 2 sets per body part (Keeping reps at 10.) Again, do this for 1 week before increasing sets to 3 per body part. Do this for a week and then begin increasing weights based on objectives. NEVER lift a weight amount that requires sacrificing form. This will likely lead to injury.
Thanks. I want you to know that I've been searching for a video like yours to motivate me to start. I've watched a lot of them And you're the first one to motivate me to get started because it's doable for me and not a 45 minute work out. I started today! So THANK YOU!!!!
Glad to hear that. Keep your workouts within reason. The object is to make it a natural activity just like breakfast, lunch and dinner. 2-3X/week is significantly better than ZERO days a week. Never start ANY plan if you know you will never be willing to maintain it. Short term strategies generally achieve short term results. The object is to use a REALISTIC approach to achieve LONG TERM quality of living outcomes. There will be days you'll feel like skipping. Get the workout clothes on and just work through the emotions. Gaining control over your own discipline is an important attribute. The following link (I wrote) will give you some insight as well. allabouthealthychoices.wordpress.com/2016/01/11/exercise-confessions/
allabouthealthychoices.wordpress.com/2016/01/11/exercise-confessions/ If the link doesn't work, try copying and pasting it. You can always find it on my blog site at: AllAboutHealthyChoices.wordpress.com Go to the exercise tab and scroll down to the article titled Exercise Confessions
If you keep the resistance light, you can work out daily. Every other day workouts are typically anaerobic and require rest for rebuilding and recovery. One suggestion: workout with a frequency and duration you can comfortably do for the next 30 years. In general most people feel comfortable exercising 3-4 times/week for 20-60 minutes. I used to tell my patients, "even God rested on the 7th day".😉
Good demo, you got a good physique my question is I've been working out with weights for a year but I'm getting old now 59 I was wondering did you build your muscle probably the answer's yes through weight lifting ?? My question is will this machine help muscle or is it for just getting blood flow, most of these people on these machines look like they're just having a fun ride going up and down doesn't look like they're going to failure or really pushing thank you in advance for your reply. Ken
I have been exercising for over 40 years. I am 61 years old and primarily train in gyms. Although you can build muscle using many forms of resistive equipment, I prefer using the Total Gym for conditioning. It's versatile, safe and effective at offering a very good workout. You can build, but you have to be disciplined and committed. Diet also plays a very important role.
Thank you for the compliment. For those intimidated by health clubs and wanting a cost and time effective workout, this piece of home equipment will satisfy these needs.
Mine is the XLS . THE first Total Gym I purchased was the basic model and loved it. It's more about using it on a regular basis than worrying about the "extras" available on more expensive models. Wishing you much success.
I can't seem to figure out which exact model of Total Gym you're using. My wife and I are actively looking for the perfect one to purchase. Can't and don't want to afford the $4,000 model. What would you recommend between the XLS and the XL7 models if you have experience with either? I would appreciate your input. Thanks!
Tim Miller I use the XLS. In my opinion, you need to worry less on the perfect total gym model and more on committing to use whichever model you purchase regularly. Incorporating exercise, quality nutrition, quality sleep, quality hydration, the skill to positively channel stress and incorporate healthy social interaction is the key to increasing the chances for achieving healthy outcomes.
We received our XLS 4 days ago and have been using it regularly and loving every second of it. My wife is a spiritual dowser and a firm believer in bringing to you what you put out there. I appreciate you commenting back. I asked your opinion because it's a lot of money we were looking at spending and wanted to do our research before making our selection.
Tim Miller You're wise to invest the time and effort in researching your purchase. In my opinion, personal health is worth every bit of effort. Good luck to both of you.
While I understand you mostly builds your body from years of possible weight training, I am sort of interested to see what a workout for you would be like. Do you do a workout split or full body sessions? Also do you combine other equipment such as dumbbells?
Thanks for the info doc! Since you appear to be in really good shape, would you say that the Total Gym has enough resistance for you to get a good upper body workout? I have been thinking about getting one but I was concerned about some people saying the resistance is not enough.
The total gym is not my go to piece of equipment to bulk up. I was, however, successful at maintaining muscle mass with it. I like the fact that more muscle fibers are stimulated because you're NOT locked into a position like many stationary machines put you in. It is true, however, that resistance is limited. It's a great "get in shape", "lose weight without losing ms. mass" at home safe and user friendly piece of exercise equipment.
I am 62 years old and stay in incredible shape with the total gym and have been doing so for 25 years. It is the best overall machine for those who have age working against them.
You are in great shape for 59 or even 29. How much credit do you give the Total Gym for your fitness? What percentage of your workout time is spent on the TG compared to other equipment? I'm 52 and thinking about buying one but have always used free weights in the past. Thanks for posting the video.
I did this video primarily to show the average person that exercise need not be complicated or obscenely difficult. I do NOT use the total gym as my primary form of resistive exercise. I have worked out at health clubs for over 40 years and use the total gym to supplement my routines. I believe this is one of the easiest, safest, covenient and most effective pieces of home exercise machines on the market. It is also important to know I receive ZERO compensation from the total gym organization. In general, people that need to improve functional movement, gain lean muscle and lose body fat can do so with the total gym. Those who want greater variety including free weights, machine weights and cardiovascular training should join a health club. Thank you for your kind words. Stay healthy and happy!
the total gym was used by my md for range of motion therapy after my shoulder injury. Although his machine was of better quality, it's using the same basic design of a glide board and pully system. Got my Total gym n Craigslist for 50$$$ instead of paying that 1,200$$$ from the company. They practically are being given away by folks too lazy to use it.
@@chriskershaw4164 I don't use other social media venues for exercise. After filming for the Total Gym commercial, I wanted people to see the ease and variety of exercises this piece of equipment offers. I am NOT paid by this organization. I simply believe their product offers a safe, convenient and effective option for people looking to remain active throughout life.
Keep up a pace you can comfortably do the rest of your life. Functional (quality) health is a marathon...not a sprint. Wishing you all the success possible.
Good exercises and work out but you should have included chin-ups, shoulder presses from the bottom and squats as well unless you don't have all the right attachments for them but those are all great exercises that work well on a total gym also.
Thank you for the feedback. I wanted to basically show the average consumer the versatility The Total Gym offeres. I wanted to keep the video short and as simple as possible. Interchangeable parts would have added a level of complexity I was looking to avoid. The exercises you suggested, however, are excellent. They can certainly be performed on this simple (yet effective and safe) home gym.
Hi Richard If you plan to do heavier lifting to increase muscle mass, you can break the workup into two-three days (depending on whether you plan to work two or three muscle groups per workout session). If you are looking to simply condition muscles and get a cardio workout at the same time, you will not need a 24 hour recovery time for tissue building and repair. You should also consider cycling between heavier and lighter workouts to avoid common plateaus. I tend to work opposing muscle groups to maintain better symmetry. (ex. chest and back, biceps and triceps, etc... Best of luck to you.
All based on your goals. One set with medium resistance level will help to maintain function and fitness. Multiple sets with increased resistance will help build strength and size.
I’m just a beginner and I’m looking to build and lose some weight in a little amount of time what do you recommend and also do you recommend all those in one workout?
@jacobcook44 Before designing an exercise program, make sure you check with your physician to make sure it can be developed safely. Next, think LONG TERM! Start slow and keep it relatively short and easy. You can start 2-3X/week for 6-8 weeks. You can then gradually add a day to make it 3-4X/week. Mist people start out doing too much too often and burn out. Make sure you gradually modify nutrition to meet your body's needs. Learn to reduce stress and always appreciate life. Wishing you great success on your journey.
I am a gym person. I use the Total Gym as a "fill in" workout. However, it is a safe and effective machine that can easily provide a comprehensive workout. For the average person looking to incorporate resistive and aerobic exercise, it can be achieved in as little as 3 days/week.
Without knowing your history I can only speak hypothetically. Strengthing upper back muscles while stretching chest muscles would be effective. I would also note that seated posture should have a good lumbar support. This would help prevent shoulders from slumping.
The model I used was the XLS. I don't think the model chosen is nearly as important as the commitment made to the workout. I used to tell people the "BEST" workout is the one people will stick with for the long haul.
After working out my chest (im new to working out) , when i strech my arms out my chest keeps clicking. Is this normal to happen to someone who hasn't worked out before, and will it go away if i keep working out
There can be many reasons for clicking and or popping sounds when you stretch your arms out after working chest. Since I have no health history on you, I can't offer advice. If you are concerned, however, I suggest you make an inquiry with a doctor that understands conditioning training and common injuries/symptoms.
Excellent comment! One thing people confuse is muscle mass vs. muscle strength. If a muscle is worked hard enough (with lighter weight/resistance) it will hypertrophy (increase in size. It WON'T lead to increased strength. Remember, however, working a muscle "hard" can result in injury (even using lighter weight/resistance.) For the video, I used very little resistance to demonstrate the versality the Total Gym offers.
jncthedc yes but most people are looking to build strength/hypertrophy/and size. This has little use for that. I see this as more of a way to maintain. Not grow all 3 aspects.
@@rblaclewell So many people are deconditioned and fear a health club/gym environment. The Total Gym is a good starting option to place people on a better path. For those seeking size, strength and better health, it will likely require more than just the Total Gym. This home piece of exercise equipment, however, is a GREAT starting point (based on safety, ease of use and effectiveness.) It is NOT, (nor does it claim to be) a magic bullet.
I just got a Total Gym 1000 off of FB marketplace yesterday for $100 and am glad I found your video. I am more than 100lbs overweight and look forward to using this to help me get motivated to work out regularly for the first time in my 43 years. This basic workout seems like a great place to start from to begin my weightloss journey and wake my tired muscles up. Thank you!
Take it slow. Use a frequency and duration that can be maintained over the long haul. Goals need to be more than just weight loss. It's about improving the quality of life...and you know what...improving the quality of life leads to weight loss. It becomes a result rather than a goal. Wishing you all the success possible.
Good video Dr.Colter. I appreciate the fact that you went right into the exercises WITHOUT long winded introductions as seen in other videos
Larry Sullivan Thank you for sharing your opinion.
I just purchased the total gym yesterday and I’m amazed at how many exercises that you could do on a simple little machine I’m very glad that I found this thank you for your demonstrations
I'm 75 and strong. Most of my strength comes from free weights, but for the past ten years I have been using Total gym. Less stress on body joints and with the pull up bar and holding the tension for a few before releasing, keeps your muscles strong forever. I also teach AKJ-American Kenpo.
Sifu
I'll bet your lifestyle has given you the physical fortitude to enjoy life (mostly) under your terms. Stay committed and always appreciate life.
Thank you! I've been needing a switch up in my Total Gym routine. This is the perfect set of routines to get me there. Now that I'm down 20 lbs and at 12% body fat (measured with a pro caliper) I want to keep my hunter/gatherer physique. After all, this is my 60th year to be alive and I want to stick around for a lot longer.
This is bar far the BEST video I have seen using the total Gym. Very nicely explained. I have been searching for a tutorial like this one for a while.Thank you! By the way Love your Dog!
Debbie Godschalk Thank you very much
The most efficient use of TG in just under 8 minutes....with zero adjustments to the equipment....Nicely done!
Thank you
This 8 minute video is exactly what I needed. 2½ years ago at age 65, I acquired a lightly used, original efisportsmedicine version of the GTS machine, on ebay, from a chiropractic/sportsmedicine practice in zipcode 90210.
Mistakenly convinced that the big machine would not fit anywhere in our modest-sized house, it remained in storage until very recently. Two years older and weaker, I was finally, and yes desperately, ready to MAKE room for our Total Gym® GTS. Thank you VERY much for helping me get right to work with this video of yours. For this 'beginner', it is inspiring!
Great to hear. Take it slow and easy. Follow a pace you can keep up year after year. It's not about a "sprint" but rather a life long marathon. Experience the joy of functional fitness and enjoy a quality of life you deserve.
X wow,thank you Dr. Colter ,I need all the help I can get.You are wonderful to do this for the likes of me 🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼💐💐💐💐💐😇😇😇😇
Find a routine that works with and for you and enjoy the physical and mental benefits you'll receive. Wishing you all the best.
Great video..omg love the puppy 🐶🐾
Thank you very much.
Dr. Colter, thx for this demo. No nonsense style and right to the point. Now, how did you get those massive arms and chest?
I've exercised regularly for over 40 years. Food choices, however, plays as major a role as the physical act of exercising.
Thank you for taking the time to watch the video and comment on it.
Dr. Colter, you did a great job explaining what muscles are affected by each exercise. Thank you for taking the time. I'm going to get busy with my Total Gym. I didn't see if you posted where you have an office
I've actually retired, but I love health and fitness. I continue to write and share information to help those people searching for better answers.
wow that dog is cute and like he is watching and learning.
He's an inspiring workout partner. 😁
Thank you! I'm 50 and just got a used one off of Offerup and needed to figure out how to start working out. This tutorial felt like it focused on a purposefully low impact, total body approach and it is definitely needed. Alot of the other vids seem to assume that someone already knows how to exercise, and needs to just ramp things up. Which I do not, since I have been dealing with injuries from an old car accident that incapacitated me for 6 months and left me hobbling around with a cane for over 2 years. Gonna go set it up and learn the motions and movements you just showed me! 🥰 THANK YOU SO MUCH!
The best way initially to safely use the Total Gym is to minimize the resistance while maintaining good form. Learn what it feels like to safely exercise before increasing resistance. Wishing you best of luck in the future. Here's to better health and quality living.
How are you getting on with your training yverocks?
The Total Gym is awesome. Very good demo! I like that you didn't rush through and took the time to explain each exercise. I do wish it would have been recorded with more light.....
I made the video relatively late at night in a sunroom that wasn't well lit. It was a spontaneous decision. Glad the overall video worked out for you.
Very good demo short & concise 👏 must get that machine
Thanks! Great video. I picked up an older, used Total Gym. I used to have a gym membership but have not gone since breaking my neck eight years ago. I have lost a great deal of strength and flexibility, & gained a great deal of weight.....AND years! I've been looking for a concise and informative Total Gym video, and I have found it with yours. Thanks, again. I have bookmarked this video and I will watch it often.
Thank you for the kind words. Make sure your doctor approves this type of workout before trying it. Last thing you want to do is aggravate injuries from a broken neck. Enjoy life to the fullest. Best wishes to improve health and physical function safely!
The Best Home Gym to get shredded.,love it and been using it since 12 years.never went to Gym.i m shredded in my 60 with lots of stemina....workout 20 min every second day
Glad to hear you're active and in great physical shape. Keep up the good work!
Great machine. I have one. Used to use it regularly buy now at gym using barbells/dumbbells. I'm going to get back into total gym this evening at home
It works as a great adjunct for those who exercise at gyms. Whether it's the Total Gym, Exercise Club or both, stay with a good doable plan. A lifelong commitment is a very important part of functional health!
Turned 57 today! Ready to get back to looking as good as I feel! Thank you for the excellent video!
Have a wonderful birthday.Keep life BALANCED, JOYFUL and filled with PURPOSE. These concepts provide the motivation needed to follow (and MAINTAIN) a healthy lifestyle.
@@jncthedc Thank you! I recently left a pretty horrible marriage. I decided to focus on myself instead of being on the back burner of Life. I'm excited, motivated and happy!
Loved this video. I never thought I can do so much on the TG. Thank you sir!
Enjoy the workout and enjoy the ability to live a chosen life.
I love the Total Gym.
Absolutely love the total gym you can get in great shape with it
You're absolutely spot on.
I am so excited about my order. I can barely wait for its arrival. Covid19 thought it beat me. But i'm back!!
Make sure you don't over do it. Also, use it with a free due frequency that is realistic for the long haul. People greet excited when they first get it and work out too often. They over exercise and get bored. Dare to be different... try 3-4X/ week and mix other exercise like walking, biking, hiking, etc...Remember, exercise is a LIFE TIME journey; not a short time mission to achieve temporary changes. Wishing you the best of luck.
Awesome stuff
Thank you
My pleasure. Stay in motion...stay healthy...and be happy!
Thank you. Have been using mine for twenty years.
Awesome thanks for sharing,I needed this doctor 💯👍🏾
Wishing you all the success possible in exercise, health and quality living.
very well done!
Thank you.
Excellent video. Thank you sir
Melvin k Thank you.
So glad u made this video,was wondering if u would make a quick video since watching u on the Infomercial on the Total Gym Fit.
Happy 2018 to you.
Best total gym video yet
Thank you.
Doc I'm getting mine on Friday. That was very helpful!
Glad you liked the video. Use it in good health.
This was great! Best video.
Thank you Rosalynn. I believe in simplicity and quality living. Exercise plays an important role in functional mobility. In turn, functional mobility plays an important role in quality living. Hope you enjoy the quality of life you seek and deserve.
great video. thanks for sharing
It's my pleasure.
👍nice thanks for posting
Awesome I have one.been on it for 5 years works great
Mike Ervin Stick with it Mike. Nothing like having the physical capability to enjoy life any way we chose.
Thanks for telling us what muscle it works.
My pleasure
Thanks Doc!
I still use my Weider steel dumbbell and long bar weights I bought in the 1960’s along with the Bowflex adjustable dumbbells.
Older technology works...it's the people that stop using it that results in failure. Keep with the program. You'll be glad you did.
I love the video. Will u be able to show a workout for Lupus SLE with RHA patients. Myself and friends are trying to avoid clotting and joint problems. Thank you much.
Atahualpa & Stacie Paulino As long as uour doctor advises to use the Total Gym, the exercise regimen should be designed for functional movement to support activities of daily living. This piece of home exercise equipment will be a real asset.
jncthedc What are good exercise for differently able seniors.
Loved the video and information. i will use this information to work on cardio. Can you give a general recommendation of how many times a week,and sets ? each individual is different,but i would appreciate your thoughts. Thanks
i just viewed your commercial, 3 times a week 20 minute workout, and the results, Amazing!
c shackleford
If you're using the Total Gym primarily for cardio, a beginner can start with 3X/week for approx. 20 min. ALWAYS CHECK WITH YOUR DOCTOR FIRST BEFORE STARTING ANY EXERCISE PROGRAM. If you're using it for muscle conditioning (toning or building), 3-4X/week will usually suffice.
Excellent video Dr. Colter. Simple. Easy to understand. I have a question in reguards to the function of the machine. I had a TG XL back in 2001. Great machine but the cables began to fray. Total Gym replaced the cables free of charge. Now it's 2020 I just purchased another TG XLS so I'm asking: 1. Have you ever had this problem? 2. Were you able to replace the cables? and 3. Was there any charge to replace the cables? Thank you very much.
I never had to replace my cables. I used my total gym as an adjunct at home. I also belonged to healthclubs to provide additional variety as well as social comraderie.
The Total Gym organization has great customer service... I'd give them a call to answer that question.
@@jncthedc Thanks Doc
Great video
Thank you.
@@jncthedc your welcome
Great overview Dr. Colter!
Would you recommend doing a total body routine as you demonstrated with 10-15 reps/set everyday?
Routines are based on goals. I don't know what you goal is. The number of reps you mentioned is a common range for general conditioning. Hope this helps.
I'm 78 and I've used a TG off and on for years. It will not build muscle like free weights do. I do free weights and once in a while if I feel lazy, I'll do the total gym. If i get to the point where I can't do free weights, I'll then do the total gym. TG will not build muscle like free weights and if you don't want to lose weight, then don't use the TG. I', 5'2" and do not want to lose weight, so I use free weights 80% of the time.
Sifu
Puyallup, WA
Nice to see you exercise on a regular basis. I'm sure it has provided both physical benefit and quality of life benefit. Keep up the good work.
Great video! Can you suggest a setting to start with and whether I should increase it and when?
Any time a person is beginning an exercise plan, they must FIRST check with their licensed physician if it's safe! If the answer is yes, starting with light resistance to acclimate oneself to the machine is suggested. Different resistance amounts achieves different results. Starting with 10 repetitions and doing 1 set per body part is conservative and will unlikely cause "next day" pain that often reduces incentive to continue exercising. After 1 week (3-5X in the first week) of exercising, increasing the set to 2 sets per body part (Keeping reps at 10.) Again, do this for 1 week before increasing sets to 3 per body part. Do this for a week and then begin increasing weights based on objectives. NEVER lift a weight amount that requires sacrificing form. This will likely lead to injury.
Thanks. I want you to know that I've been searching for a video like yours to motivate me to start. I've watched a lot of them And you're the first one to motivate me to get started because it's doable for me and not a 45 minute work out. I started today! So THANK YOU!!!!
Glad to hear that. Keep your workouts within reason. The object is to make it a natural activity just like breakfast, lunch and dinner. 2-3X/week is significantly better than ZERO days a week. Never start ANY plan if you know you will never be willing to maintain it. Short term strategies generally achieve short term results. The object is to use a REALISTIC approach to achieve LONG TERM quality of living outcomes. There will be days you'll feel like skipping. Get the workout clothes on and just work through the emotions. Gaining control over your own discipline is an important attribute. The following link (I wrote) will give you some insight as well. allabouthealthychoices.wordpress.com/2016/01/11/exercise-confessions/
Thanks again! Tried the link but it didn't work if you want to send it again that would be great!
allabouthealthychoices.wordpress.com/2016/01/11/exercise-confessions/
If the link doesn't work, try copying and pasting it. You can always find it on my blog site at: AllAboutHealthyChoices.wordpress.com
Go to the exercise tab and scroll down to the article titled Exercise Confessions
Love your video. Quick question. Is this exercise program something you can do everyday or would you do this every other day. Thanks.
If you keep the resistance light, you can work out daily. Every other day workouts are typically anaerobic and require rest for rebuilding and recovery. One suggestion: workout with a frequency and duration you can comfortably do for the next 30 years. In general most people feel comfortable exercising 3-4 times/week for 20-60 minutes. I used to tell my patients, "even God rested on the 7th day".😉
@@jncthedc thanks for the reply
Love this
Thank you.
Your ripped Dr.!
Thank you for your kind words.
Good demo, you got a good physique my question is I've been working out with weights for a year but I'm getting old now 59 I was wondering did you build your muscle probably the answer's yes through weight lifting ??
My question is will this machine help muscle or is it for just getting blood flow, most of these people on these machines look like they're just having a fun ride going up and down doesn't look like they're going to failure or really pushing thank you in advance for your reply.
Ken
I have been exercising for over 40 years. I am 61 years old and primarily train in gyms. Although you can build muscle using many forms of resistive equipment, I prefer using the Total Gym for conditioning. It's versatile, safe and effective at offering a very good workout. You can build, but you have to be disciplined and committed. Diet also plays a very important role.
Finally, someone with muscle on one.
Thank you for the compliment. For those intimidated by health clubs and wanting a cost and time effective workout, this piece of home equipment will satisfy these needs.
We are trying to decide which Total Gym to purchase? Which one is your's and do you have a recommendation?
Mine is the XLS . THE first Total Gym I purchased was the basic model and loved it. It's more about using it on a regular basis than worrying about the "extras" available on more expensive models. Wishing you much success.
I can't seem to figure out which exact model of Total Gym you're using. My wife and I are actively looking for the perfect one to purchase. Can't and don't want to afford the $4,000 model. What would you recommend between the XLS and the XL7 models if you have experience with either? I would appreciate your input. Thanks!
Tim Miller I use the XLS. In my opinion, you need to worry less on the perfect total gym model and more on committing to use whichever model you purchase regularly. Incorporating exercise, quality nutrition, quality sleep, quality hydration, the skill to positively channel stress and incorporate healthy social interaction is the key to increasing the chances for achieving healthy outcomes.
We received our XLS 4 days ago and have been using it regularly and loving every second of it. My wife is a spiritual dowser and a firm believer in bringing to you what you put out there. I appreciate you commenting back. I asked your opinion because it's a lot of money we were looking at spending and wanted to do our research before making our selection.
Tim Miller You're wise to invest the time and effort in researching your purchase. In my opinion, personal health is worth every bit of effort. Good luck to both of you.
While I understand you mostly builds your body from years of possible weight training, I am sort of interested to see what a workout for you would be like. Do you do a workout split or full body sessions? Also do you combine other equipment such as dumbbells?
On the Total Gym I did full body workouts. Short rests and high reps to elevate heart rate as well. In the gym I'm more inclined to do split routines.
jncthedc alright interesting.
Thanks for the info doc! Since you appear to be in really good shape, would you say that the Total Gym has enough resistance for you to get a good upper body workout? I have been thinking about getting one but I was concerned about some people saying the resistance is not enough.
The total gym is not my go to piece of equipment to bulk up. I was, however, successful at maintaining muscle mass with it. I like the fact that more muscle fibers are stimulated because you're NOT locked into a position like many stationary machines put you in. It is true, however, that resistance is limited. It's a great "get in shape", "lose weight without losing ms. mass" at home safe and user friendly piece of exercise equipment.
I am 62 years old and stay in incredible shape with the total gym and have been doing so for 25 years. It is the best overall machine for those who have age working against them.
That was into days!
can i get big muscles Like Yours by working on the Total Gym!?
Mark Combs You can increase mass using any form of resistance exercise. It's based on your own dedication... not the equipment you use.
jncthedc okay thank you I do have a resistance band and a total gym I just figured I would ask!
You are in great shape for 59 or even 29. How much credit do you give the Total Gym for your fitness? What percentage of your workout time is spent on the TG compared to other equipment? I'm 52 and thinking about buying one but have always used free weights in the past. Thanks for posting the video.
I did this video primarily to show the average person that exercise need not be complicated or obscenely difficult. I do NOT use the total gym as my primary form of resistive exercise. I have worked out at health clubs for over 40 years and use the total gym to supplement my routines.
I believe this is one of the easiest, safest, covenient and most effective pieces of home exercise machines on the market. It is also important to know I receive ZERO compensation from the total gym organization. In general, people that need to improve functional movement, gain lean muscle and lose body fat can do so with the total gym. Those who want greater variety including free weights, machine weights and cardiovascular training should join a health club.
Thank you for your kind words. Stay healthy and happy!
the total gym was used by my md for range of motion therapy after my shoulder injury. Although his machine was of better quality, it's using the same basic design of a glide board and pully system. Got my Total gym n Craigslist for 50$$$ instead of paying that 1,200$$$ from the company. They practically are being given away by folks too lazy to use it.
@@jncthedc great form, slow and deliberate, do u have Facebook or Instagram account?
@@chriskershaw4164 I don't use other social media venues for exercise. After filming for the Total Gym commercial, I wanted people to see the ease and variety of exercises this piece of equipment offers. I am NOT paid by this organization. I simply believe their product offers a safe, convenient and effective option for people looking to remain active throughout life.
Doc, can you suggest an Total Gym exercise that focuses on Trapezius muscles?
Upright rows and shrugs
Can you add a bar to the cables?
I'm not certain, however, I prefer pulleys because each arm must work independently. This helps maintain symmetry.
T.y. im 48..and I'm back at it..😀
Keep up a pace you can comfortably do the rest of your life. Functional (quality) health is a marathon...not a sprint. Wishing you all the success possible.
Good exercises and work out but you should have included chin-ups, shoulder presses from the bottom and squats as well unless you don't have all the right attachments for them but those are all great exercises that work well on a total gym also.
Thank you for the feedback. I wanted to basically show the average consumer the versatility The Total Gym offeres. I wanted to keep the video short and as simple as possible. Interchangeable parts would have added a level of complexity I was looking to avoid. The exercises you suggested, however, are excellent. They can certainly be performed on this simple (yet effective and safe) home gym.
How do you break this up in two days so you don't overwork any given set of muscles? Do you have a schedule for specific body areas on specific days?
Hi Richard
If you plan to do heavier lifting to increase muscle mass, you can break the workup into two-three days (depending on whether you plan to work two or three muscle groups per workout session). If you are looking to simply condition muscles and get a cardio workout at the same time, you will not need a 24 hour recovery time for tissue building and repair. You should also consider cycling between heavier and lighter workouts to avoid common plateaus. I tend to work opposing muscle groups to maintain better symmetry. (ex. chest and back, biceps and triceps, etc... Best of luck to you.
Do you do just 1 round of all those exercises and 20 reps or do you do more?
All based on your goals. One set with medium resistance level will help to maintain function and fitness. Multiple sets with increased resistance will help build strength and size.
I’m just a beginner and I’m looking to build and lose some weight in a little amount of time what do you recommend and also do you recommend all those in one workout?
@jacobcook44 Before designing an exercise program, make sure you check with your physician to make sure it can be developed safely.
Next, think LONG TERM! Start slow and keep it relatively short and easy. You can start 2-3X/week for 6-8 weeks. You can then gradually add a day to make it 3-4X/week. Mist people start out doing too much too often and burn out. Make sure you gradually modify nutrition to meet your body's needs. Learn to reduce stress and always appreciate life. Wishing you great success on your journey.
Thank you just wanted to ask one more thing should I do all these exercises in one workout those 3-4 days a week and do 10-20 reps like you mentioned?
Wow.
What’s your weekly workout on the total gym?
I am a gym person. I use the Total Gym as a "fill in" workout. However, it is a safe and effective machine that can easily provide a comprehensive workout. For the average person looking to incorporate resistive and aerobic exercise, it can be achieved in as little as 3 days/week.
Can you recommend an exercise for rounded shoulders? I'm an over 50 woman and my shoulders have rounded.
Without knowing your history I can only speak hypothetically. Strengthing upper back muscles while stretching chest muscles would be effective. I would also note that seated posture should have a good lumbar support. This would help prevent shoulders from slumping.
aDD THE MOVEMENTS SLOW, BOTH PULLING SLOWLY BACK. kEEP IT SLOW FOR BETTER BENEFITS.
any good exercises to lose the gut?
Realistic good lifestyle habits (not just exercises) gets and keeps the gut a healthy size. Good luck.
What machine is that
XLS Total Gym
thanks a lot too bad you didn't show the total gym model you are using
The model I used was the XLS. I don't think the model chosen is nearly as important as the commitment made to the workout. I used to tell people the "BEST" workout is the one people will stick with for the long haul.
Спасибо
After working out my chest (im new to working out) , when i strech my arms out my chest keeps clicking. Is this normal to happen to someone who hasn't worked out before, and will it go away if i keep working out
There can be many reasons for clicking and or popping sounds when you stretch your arms out after working chest. Since I have no health history on you, I can't offer advice. If you are concerned, however, I suggest you make an inquiry with a doctor that understands conditioning training and common injuries/symptoms.
This does not look like enough resistance to build muscle mass.
Excellent comment! One thing people confuse is muscle mass vs. muscle strength. If a muscle is worked hard enough (with lighter weight/resistance) it will hypertrophy (increase in size. It WON'T lead to increased strength. Remember, however, working a muscle "hard" can result in injury (even using lighter weight/resistance.) For the video, I used very little resistance to demonstrate the versality the Total Gym offers.
jncthedc yes but most people are looking to build strength/hypertrophy/and size. This has little use for that. I see this as more of a way to maintain. Not grow all 3 aspects.
@@rblaclewell So many people are deconditioned and fear a health club/gym environment. The Total Gym is a good starting option to place people on a better path. For those seeking size, strength and better health, it will likely require more than just the Total Gym. This home piece of exercise equipment, however, is a GREAT starting point (based on safety, ease of use and effectiveness.) It is NOT, (nor does it claim to be) a magic bullet.
jncthedc Yes I agree with that! It can be a great supplemental piece for the days where the gym is not an option. Thanks
Ahhhh... So you do the lunges keeping the board stabilized. Stupid me.
Lots of ways to do it. Don't be so hard on yourself. Just exercising already makes you a winner!
Lookin fit Doc! What r u, like 39 years old?
jimbalio Thank you for the compliment. Nearly 59 and thankful that lifestyle has created such good qulity of life!
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