No. 1
If you are undecided whether you wish to join V-GYM™S ONLINE PERSONAL TRAINER PROGRAM, we suggest that you both print out this 5 page Evaluation Form for study, and click here for the V-Gym™ Store where all your questions can be answered. If you do choose to join, the Store will be the place to signup.
If you think that you are a member of the ONLINE PERSONAL TRAINER PROGRAM, and either you own a V-Gym™ or have access to one, then for theV-GYM™ first timer or the returning V-GYMer, here for your annual fitness level check, the purpose of the next 8-day evaluation is the same: to quantify your level of fitness so our trainers can help you help yourself reach the fitness goals you have set for yourself.
To make sure of your status, since it would be a shame for you to put forth your utmost 2 minute effort a day for the next 8 days only to then discover it was for naught, we suggest that you enter your e-mail address and password now, and if a personal greeting pops up everything will be confirmed as being copesetic. If instead a message pops up, take care of the problem and then come back. When everything checks out and you are ready to be evaluated, then: 1. Print this form, and, 2. Complete, by hand writing on the form, both the personal data section, and after each of the 8 exercises fill in the results of your efforts.
Upon completing the EVALUATION FORM: 1. Recall this page. 2. Enter your email address and password. 3. Key in your personal data and the results of your 8 exercises. 4. Click the CALCULATE V-SCORE™ button at the bottom of the form (the V-SCORE™ quantifies the fitness status of your upper body thus facilitating the monitoring of progress towards your fitness goals. Please take note that since the results will be known only by you and your V-GYM™ trainer, competition is only with yourself, unless you choose otherwise.) 5. Print out the completed EVALUATION FORM and keep it in a secure place for reference during future dialogs with your trainer, and then finally, 6. Click the SUBMIT button to send the data to your personal history archives.
1) Your weight lbs. Your height inches. Your waist inches. Your hips inches. Your chest inches. Your thighs: right inches, left inches. Your biceps: right inches, left inches.
2) Your level of physical fitness (in your own words )
3) What are your fitness goals for 6mo, 12mo, 2yrs, 5yrs, etc.?
4) How much time are you willing to spend a week to attain your fitness goals? (in minutes).
5) What kind of a trainer would you like? aggressive fun witty other:
6) This section will be used to establish a baseline for your current level of physical fitness. To gain the information we need, it is imperative that you attempt each of the 8 exercises listed below, on the V-Gym™ - - one 2 minute exercise a day for 8 days.
The exercises are V1, V2, V3, V4, and B. Except for V4 and B(Bridge), each exercise comes in two flavors: S for static and D for dynamic. For the Static version, you assume the appropriate position and try to hold it for 120 seconds. For the Dynamic version, you assume the appropriate position and try to hold it for 120 seconds while doing as many pull-ups as you can. In all cases, if you can't make 120 seconds, then go for as long as you can, rest for 60 seconds, then try again. Keep repeating this routine until either your accumulated exercise time is 120 seconds, or you have attempted 5 repetitions, whichever comes first.
To help you exercise, the V-Gym™ has a built-in, battery powered, digital timer located a foot from the top of the pole. To operate: by pressing the black button protruding from the lower portion of the timer display, the timer will, first, count down from 10 seconds to 0 before counting up. When the timer reaches 0, begin your exercise. If you can't reach 120 seconds on your first attempt, rest and press the black button to stop the timer. By pressing the button, your elapsed time will be saved while the timer goes into a 60 second count down mode (for the first 10 seconds the display will alternate between showing your accumulated time and the number of reps you have completed, it will then give you another 50 seconds by starting the countdown at 50). This is the maximum amount of time you have to catch your breadth before you must press the black button, again, to continue the timing of your effort to attain the goal of 120 seconds. If you press the button after the display reaches 0, you will have lost your accumulated time.
VI–S As shown below, place the hand pegs at the mid-level position; sit down and straddle the apparatus. With both feet pressing against the 90 degree extensions of the tube base, start the timer count down by pressing the display's black button. Take a firm grip of the hand pegs with your palms either over or under the pegs, as each of the following 7 exercises instructs, and begin your exercise when the display reaches 0.
V2 – S As shown below, this exercise is identical to V1 – S except instead of both feet on the tube base extensions, lift the right leg and hold in a horizontal position for the first 60 seconds of the exercise, then lower the right foot and place it on the tube base extension before lifting the left leg into the horizontal position for the last 60 seconds.
V2 – D This exercise is identical to V2 – S except, in addition, you are trying to do as many full extension pull-ups as you can during the routine.
V3 – S As shown below, this exercise is a serious step up from V1 and V2. V1 and V2 were designed to prepare you for V3 where, now, you must hold an “L” position with both feet off the ground, and your upper body forced to deal with your total body weight. This is where your Quads, Upper and Lower Abs, Obliques, Pecs, Biceps, Triceps, and Flexors are all being taken to fatigue at the same time, in 2 minutes (review the exercise comparison chart ). You can use either the midlevel peg holes or the upper peg holes for your exercise. The upper holes work especially well for taller people.
V3 – D This exercise is identical to V3 – S except, in addition, you are trying to do as many full extension pull-ups as you can during the routine.
V4 You can only do this exercise if your V-Gym™ is outfitted with additional peg holes (option X). If it is so outfitted, sit on the ground, place one peg into a hole, pull yourself up with one arm until you can place the opposite arm's peg into a hole-all the while holding a perfect “L”. Continue climbing up, in this fashion, until you run out of peg holes, then climb down, then repeat, etc. Count each peg hole climbed as a pull-up.
