P90X is a 90-day workout program that provides a balanced routine focusing on both aerobic and resistance training. It utilizes a wide variety of exercises like plyometrics, strength training, yoga, and martial arts to improve cardiovascular endurance, build muscle strength, increase flexibility, and enhance core stability. The program's constantly changing routines prevent plateaus in improvement. Clinical studies show that P90X's aerobic exercises lower "bad" cholesterol and blood lipids while raising "good" cholesterol. Its strength components also provide benefits like reduced glucose levels and increased bone density. The author plans to document changes in their own health metrics like weight, BMI, and cholesterol levels before and after completing the P90X program.

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oTravis Hyde
10-27-11
Mrs. Corbett
7th Period
P90X: A Truly Balanced Workout Program
The human body requires a variety of exercises to maintain health. Cardiovascular
exercise eliminates excess lipids and cholesterol, and resistance training strengthens muscles and
stabilizes the body. P90X is a fantastic workout program that utilizes a notoriously wide range of
exercise types, giving its users the most effective workout possible.
Two of the most significant aspects of physical fitness are strength and endurance.
Strength is targeted by resistance training, and endurance is affected by cardiovascular exercise.
Each has been demonstrated to be equally as important for physical health. In a study conducted
by Len Kravitz, resistance training in post-puberty adolescents decreased glucose production,
which is important for diabetes patients; however, no change in cholesterol or triglycerides was
detected. In a separate group undergoing cardiovascular training, however, cholesterol and
triglycerides were reduced at a statistically significant level (Kravitz). It is often thought that
aerobic exercise is solely responsible for burning fat, but this is clearly false. All types of
workouts affect fats in the body differently. In this study, for example, resistance exercises
reduced glucose production. This does not necessarily impact weight directly, but it is an
important long term factor of the weight loss process. Weight training has also been
demonstrated to increase bone intensity while aerobic exercise increases the health of the heart
(Anderson). Each of these two types of exercise is demonstrably as important as its counterpart.
While resistance exercises are important for muscle strength, bone density, and body
stability, aerobic workouts address a more popularized problem: fats and cholesterol. These are
both beneficial nutrients to the human body, but are very harmful in large quantities (Smith).

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This means that it is important to undergo cardiovascular training in order to keep lipid levels
down. Excess lipids can contribute to heart disease or other health risks (Smith). Cardiovascular
exercise is therefore vital to maintaining a safe and healthy lifestyle. Cholesterol is a steroid of
fat that exists in two distinct forms. HDL-Cholesterol (high-density lipoprotein), often called the
“good” cholesterol, removes other cholesterol from arteries. LDL-Cholesterol (low-density
lipoprotein), is contrarily labeled the “bad” cholesterol because it contributes significantly to
health problems, including cardiovascular disease (Wells). As seen in the aforementioned
clinical trial of exercise in both healthy and obese youth, aerobic exercise lowers LDL-
cholesterol and raises HDL-cholesterol in post-puberty adolescents by a statistically significant
amount (Kravitz). It is therefore demonstrably true that cardiovascular endurance training
directly lowers the risk of heart disease, heart attacks, or other heart-related health problems.
Obesity level is also decreased due to the increase in HDL-cholesterol and decrease in LDL-
cholesterol and blood lipids.
The exercises in P90X constantly change over a period of 90 days. The program’s
creator, Tony Horton, has labeled the technology behind the program “Advanced Muscle
Confusion” (“How Does P90X”). This variety of workout routines targets nearly every possible
muscle group. It allows users to increase both muscle size and definition. An issue eliminated by
the program is the “plateau effect,” a steady decrease in fitness improvement. Because the
routines of P90X never repeat completely, “plateauing” is not a concern among users. Growth
and improvement is a continuing process. The program maintains an excellent level of
customizability throughout. Resistance bands and dumbbell weights of various weights are used
throughout the course, and push-ups or pull-ups can be moderated via knee position or use of a
chair. This level of personalization allows watchers to grow and improve at a necessary level of

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comfort. Risk of injury is significantly less due to the modifiable difficulty level. The variety of
P90X produces better results, enables appropriate user modification, and decreases the risk of
user injury.
P90X is effective because it utilizes both cardiovascular and resistance training. For
example, the first day of the program consists of resistance training for the chest and back
muscles, while the second day is comprised of a plyometric cardio workout. This level of variety
allows for increased fitness level in all categories. P90X’s strength training and aerobic routines
are spread across multiple weekdays. The resistance exercises of the program mostly use body
weight as a resistance factor. These exercises include push-ups, pull-ups, and sit-ups. Other
actions require resistance bands or dumbbells. These types of exercises increase strength, and
increases in strength are linked to increases in sprinting speed (Haff). Increased speed is directly
responsible for an increase in sports performance; therefore, it is clearly true that P90X directly
impacts sports performance. On the contrary, plyometric training is a highly intense aerobic
conditioning system. It incorporates jumps, utilizes rapid movements of the legs and arms, and
simulates running. Aerobic exercises, including simulations of high-intensity running, are
correlatively and causatively related to increased cardiovascular endurance (Cappa, Behm, and
Power). Improvements in endurance will allow athletes to perform longer and more efficiently.
This is not the only benefit to plyometric conditioning, however. Plyometrics directly affect the
response speed of the nervous system. Muscle spindles are less likely to send signals that limit
work ability when muscle tension increases (Markovic and Palve). This allows for a second
aspect of increased performance – advancement in neurological function. Another long term
effect is the increased muscle contraction rate due to the increased firing rates of motor units
(Markovic and Palve). This increases speed in all parts of the body on an entirely new level.

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Plyometrics offer an entirely new advantage to exercise – strengthening the nervous system.
These newly discovered techniques make P90X a very important conditioning program.
Another portion of the P90X workout is Kenpo X. This uses a series of punching and
kicking exercises in order to strengthen cardiovascular endurance (“How Does P90X”). This
offers yet another level of depth in the aerobic workout component of P90X, adding to the
aforementioned level of constant growth and change. It also exercises core muscles and improves
balance and stability (“How Does P90X”). This is significant because it offers an incredible
amount of performance training for martial artists. A powerful core group and superior balancing
skills can make the difference between a black belt and novice fighter (Fredericson and Moore).
Kenpo X specifically is an important style of training for martial artists of all types. P90X offers
support to martial artists and other athletes alike with its Kenpo X program.
Yoga is also a significant portion P90X. Yoga develops balancing skills and also
contributes to flexibility in subjects of any age group (Odle and Dupler). Balancing is very
important in both every-day situations and in all sports, particularly gymnastics or ballet.
Flexibility increases agility, an important skill in sports with lateral movements, such as
basketball. Yoga has also been popularized due to its ability to lessen tension in various muscles
(Odle and Dupler). This is a massively important aspect of physical health because it improves
performance and lessens the probability of injuries. Yoga is a valuable component of P90X and
other exercise routines because of its contribution to balancing skills, flexibility, and muscle
relaxation.
Perhaps the most used muscle group in the P90X routine is the core group. It is targeted
by the routine AbRipperX. This system targets all parts of the core, not just the front abdominal
muscles (“How Does P90X”). AbRipperX is demonstrably an effective workout because it

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targets all parts of the core system. The core muscle group is responsible for powerful and
explosive movements, and its power can determine the effectiveness of any athletic movement
(Fredericson and Moore). It is clearly one of the most important muscle groups in the body.
Abdominal muscles comprise the front of the core, paraspinals and gluteals form the back, the
diaphragm is located at the top, and the pelvis/hips are found at the bottom. This muscle group
stabilizes the body, absorbs shock, creates dynamic motion and supports healthy posture
(“Functions of Core”). Because these muscles are responsible for so many types of motion, they
are critical to strengthen and define. Weakness or lack of coordination in the core group can lead
to injury or strain (Fredericson and Moore). It is therefore vital to strengthen these muscles and
keep them flexible.
P90X is clearly one of the most versatile and rigorous conditioning programs to date. It
increases strength, endurance, speed, flexibility, and balance. The aerobic training is
demonstrably an effective method of reducing lipids and cholesterol, and the resistance training
cuts fat and builds muscle endurance and strength. I am undergoing this course to test its
effectiveness in the reduction of my lipid count, cholesterol count, and BMI level. I have an
HDL-Cholesterol count of 42, an LDL-Cholesterol count of 92, and a triglyceride count of 70
(ATTN: Pediatrics / Adolescent). I am 6’0’’ tall and weigh 172 pounds, giving me a BMI (body-
mass index) level of 23.3. This is toward the upper end of the spectrum in the normal weight
category. Every week of the course, I will document any changes in weight, and at the very end
of the course, I will receive a second screening of my cholesterol and triglyceride levels. I will
compare my body composition before and after the process.
P90X is a conditioning program made for all athletes of all types. It gives those focused
on aerobic discipline a rigorous workout in the Plyometrics and Kenpo X programs, it offers

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power-lifters and strength-based athletes conditioning in resistance training, it presents gymnasts
and dancers a wonderful course in Yoga, and it gives any ordinary person a chance to discover
their peak level of fitness in 90 days. It eliminates harmful cholesterol and increases the count of
the beneficial kind, it strengthens the heart and lungs, and it tones the body to reduce the risk of
injury. The level of versatility, challenge, depth, and user customization in P90X is
unprecedented by any exercise program to date.