Click Here to Purchase the FitCity.com Program

The FitCity.com Program includes the following features:

ExerScience Seminar—The ExerScience Seminar is a discussion of the scientific principals the FitCity.com Exercise System is based on. We present you with the Human Performance Pyramid, the graphic representation that forms a precise frame of reference for general application throughout the FitCity.com Program.

Self Evaluation System—We provide you with a Self Evaluation System in the form of a monthly diary to help you establish your present level of fitness, and to measure your progress over time. Several forms of measurement are discussed along with the devices that are used to measure them. Click here to see our recommendations for Self-Evaluation Devices!

Exercise System—We provide you with the FitCity Exercise System, a weekly work out regime in the form of a weekly diary. Each activity is described and illustrated with photos and presented as a comprehensive system.

Additional Resources—We link you to our recommendations for books, videos/DVDs, exercise equipment, and tools for self evaluation including blood pressure and body fat testers. Click here to see our recommendations for Exercise Equipment!

The Human Performance Pyramid is the foundation of
the FitCity.com System

The FitCity Exercise System

The FitCity Exercise System is intended to become part of a healthy lifestyle, which includes an exercise program and an environment to do it in. The program is designed for the real world where you also have a life beyond just getting fit. It is designed for total fitness through a sensible combination of Systemic Aerobic exercise to get you lean and Isolated Anaerobic exercise to build your musculature. The FitCity exercise studio is designed for the home.

The System

The FitCity Self-Evaluation System

The Self-Evaluation System is the cornerstone of self-motivation. It entails measuring a comprehensive set of variables over a period of time. The original set of measurements establishes a baseline for a frame of reference from which to establish goals. Subsequent measurements provide objective feedback about progress. Defining our limits helps us to establish realistic goals and to avoid injury. We begin with the Personal Metabolic Profile. Click here to see our recommendations for Self-Evaluation Devices!

Aerobic Exercise

With aerobic exercise, it isn't what you are doing that is most important. The most important thing is what aerobic exercise is doing to you. All aerobic exercise makes your metabolic rate increase, and that increase can be measured with the cardio pulmonary pulse rate. We use pulse rate monitored over time to measure level of effort and to define pace. Click here to see our recommendations for Aerobic Exercise Equipment!

Anaerobic Exercise

The reason for doing anaerobic exercise is to build muscle mass. Greater muscle mass makes us stronger and improves our ability to perform. Greater muscle mass also elevates basil metabolism and the body consumes more calories both while active and at rest. Click here to see our recommendations for Anaerobic Exercise Equipment!

The Workout

The FitCity exercise system requires 15 to 60 minutes of systemic aerobic exercise per day. Systemic activity is the most efficient way to exercise aerobically because it works all of the muscles in your body at once. Systemic activities like walking, jogging, and skating, when modulated correctly, work the metabolism aerobically. Aerobic exercise is a moderate level of activity that causes no damage to the body. It can be tolerated frequently. In addition, the system includes a program of anaerobic exercises to help you gain muscle mass and increase strength. A heart rate monitor can be used to measure how hard you are working. We recommend the Omron HR-100C Heart Rate Monitor.

Walking

The most basic form of human systemic activity is walking. The human body evolved around walking erect on the anterior limbs. Our musculo-skeletal system is adapted to a cross crawl movement where the arms and shoulders swing in opposition to the legs as they rotate with the movement of the hips and legs. By using a pedometer you can easily keep track of the distance you travel and the number of steps you take. We recommend the Omron HJ-112 Digital Pedometer.

Jogging

Jogging is a variation of walking. The same cross crawl movement of the arms and legs is employed but jogging requires that the feet are never on the ground at the same time whereas with walking there is a period during each step where both feet are in contact with the ground simultaneously. For this reason jogging is harder work than walking. A pedometer can also be used when jogging to keep track of the distance you travel. We recommend the Omron HJ-112 Digital Pedometer.

Skating

Skating is a cross crawl movement done with devices attached to the feet that facilitate friction reduction. Skating is done on ice with blades attached to the shoes. Skating is done on paved surfaces with wheels attached to the shoes. The skating motion is side to side and reduces the up down motion by the center of gravity that occurs during walking and jogging. If you plan on street skating, we recommend that you purchase a good set of quad street skates (Carrera Aerobic Quad Outdoor Roller Skates), knee, elbow and wrist protection (Protectective 3 Pack) and a helmet (Bell Skate Helmet).

Aerobic exercise can also be accomplished with machines that simulate various systemic movement.

Rebounder

A rebounder is a small trampoline. Rebounding is a systemic activity that affects the circulatory system and especially the lymphatic system. By forcing all the muscles in the body to flex at the same time the blood and lymph fluid are circulated around the body at an accelerated rate. This increase in circulation helps purify the body. We recommend a 40" Folding Trampoline Rebounder.

Bicycle and stationary bike

Both devices do the same thing to the body. Technically biking isn't a systemic activity. The center of gravity of the body remains static. However, enough of the large muscles are involved in the movement that the metabolic rate is increased substantially and provides an aerobic benefit. We recommend a Recumbent Stationary Bike and a high-quality mountain bike. Always remember to wear a Bike Helmet.

Gazelle

A Gazelle is a device which simulates the action of cross country skiing. It enables you to perform an aerobic cross crawl motion while removing the impact of walking or jogging.