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Regular exercise has many benefits including better physical and mental health, improved quality of life and a fit-looking body. Using resistance tubing as part of your exercise routine will help you realize a variety of health benefits, some of which are specific to the workout provided by exercise tubing. All in all, it is the common responsibility of us as the Freestyler research and development team and you as the instructor, to teach clients addiction to a healthy lifestyle. This is the main goal of the Freestyler exercise system. We have divided health benefits into several categories in order to make them easier to understand.

These short written benefits are also meant as a tool for motivating clients to regurarly participate in weekly workouts and to make them believe they are doing what’s best for their body and mind.

Researchers have confirmed that believing in the workout you are participating in can increase the benefits of the workout by nearly 30 % for all the mentioned benefits.



(Increasing and Restoring Bone Density)
If your client has a chronic condition affecting his/her joints or bones, a lack of physical activity can make the condition worse or more difficult to live with. Physical activity is both safe and beneficial for people with arthritis, osteoporosis, and other chronic conditions of the bones and joints. Inactivity and aging can lead to a decrease in bone density and brittleness. Studies have clearly proven that consistent strength training can increase bone mass and bone density and thus prevent osteoporosis. Working on a device such as the Freestyler can stimulate bone growth and make bones healthier.

Regular exercise will also help maintain good balance, so that you are less likely to fall and suffer a disabling bone fracture. Stimulating bone growth and preventing bone loss through exercise should be part of your clients’ lifestyle, because once they stop, the benefits begin to diminish in two weeks and disappear in two to eight months.


The immune system is a complex, dynamic, and beautifully orchestrated mechanism with enormous responsibility. It defends against foreign invasion by microorganisms, screens out cancer cells, adapts as we grow, and modifies how we interact with our environment. When it malfunctions, disease, cancer or death can occur. It appears that the immune system has a training effect, similar to other areas of physiology (e.g., cardiovascular, muscular). In other words, a balanced training program of exercise and rest leads to better performance. Studies in the laboratory and epidemiological observations have shown improved immune function in people who workout regularly as compared to their couch-potato counterparts. In older people it appears, that regular exercise can help attenuate the age related decline in immune function. Remind your clients of this, whenever possible.


There is no more important reason for your clients’ participation in the workout than to ensure graceful aging. Physical activity keeps us alive and vibrant. Strength training ensures we are strong enough to participate in aerobic activities, outdoor recreation, and sports. Strong seniors fall down less. If they do fall down, their stronger bodies are more resilient, are injured less by the fall and are able to heal more quickly after an injury.


Exercising on a Freestyler may relieve low back pain and can help speed recovery. Stretching and strengthening stomach, back, and leg muscles helps make them less susceptible to injury that can cause back pain. Strong stomach, back, and leg muscles also better support your spine, reducing pressure on your spinal discs. This may help prevent disc injury. The cardiovascular benefits of exercising on a Freestyler device make your heart and other muscles use oxygen more efficiently. Muscles that frequently receive oxygen-rich blood stay healthier and thus help prevent back pain. Remind them about this benefit regularly.


The benefits of regular physical activity in preventing chronic disease have been widely reported. Regular physical activity can also help manage the symptoms of chronic disease and improve quality of life. Even small increases in light to moderate activity will improve your clients health if they are not currently active. It is important to start slowly and check with their health care provider before getting started. Here are examples of just some of the most common chronic diseases and how you can advise your clients:

1. Coronary heart disease
Coronary heart disease is the most common form of heart disease in the Western world. Prevention centers on modifiable risk factors, which include decreasing cholesterol levels, addressing obesity and hypertension, avoiding a sedentary lifestyle, making healthy dietary choices, and stopping smoking. Regular physical activity or cardiorespiratory fitness decreases the risk of cardiovascular disease mortality in general and of coronary heart disease mortality in particular. The extent of decreased risk of coronary heart disease attributable to regular physical activity is similar to that of other lifestyle factors, such as abstaining from tobacco use. Regular physical activity prevents or delays the development of high blood pressure, and exercise reduces blood pressure in people with hypertension. Physical activity can also lower blood cholesterol levels which then decrease the risk of developing coronary disease.

2. Asthma and other lung diseases
Lung diseases include asthma, chronic obstructive pulmonary disease, emphysema and other conditions that decrease your ability to breathe. Physical activity can help increase the length of time you are able to do things (like walking), reduce your symptoms, and decrease the number of hospital visits. Begin with low intensity exercise and gradually increase as your shortness of breath begins to decrease. Work with your health care provider to determine the best exercise program for you.

3. Diabetes
Regular physical activity can help a person with diabetes control the disease in several ways. Physical
activity can:
- control blood glucose levels
- decrease the need for insulin
- improve circulation
- help with weight loss.

Mild to moderate aerobic exercise on a Freestyler device can help control diabetes. Again, your clients must consult with their health care provider before starting an exercise program if they have diabetes. It’s important to have diabetes under control and to work with health provider to coordinate changes in other parts of diabetes management plan.


Strength training increases the body’s metabolic rate, causing the body to burn more calories throughout the day. More muscles used equals more calories / energy burned. The amount of lean muscle mass helps determine basal metabolic rate, which in turn affects the number of calories burned with exercise (Heyward, 1997). Remind clients of this, especially those for whom you think weight loss is the main issue.


Strength gains can come from two sources, muscle hypertrophy and inter and intra muscular improvement, including muscle fibre recruitment rate. In order to achieve a stimulus for muscle hypertrophy, medium to high resistance is necessary. In every Freestyler group workout program there is sufficient resistance available for strength gains for all muscles of the body. Participants can also expect an additional increase in muscle strength as a result of inter and intramuscular coordination improvements. Training adaptation will fine tune and increase the recruitment of muscle fibers and coordination of muscles involved with the result of improvement in functional muscle strength, increased core strength with the increased ability to perform daily tasks.

Strength of the muscle is always connected to the function of the muscle and the movement it produces by contracting and relaxing. All movements are basically functional. Functional means that movements are based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body’s core musculature and innervation.


Functional training emerged primarily from the sports conditioning and rehabilitation world. By definition, functional training refers to a well-rounded program integrating exercises which contribute to better, more efficient and safer performance of real world activities or sports movements.

For example, functional training would help the average person develop strength that carries over into daily activities such as pulling open a heavy door, hiking up a rocky trail, starting a lawnmower, carrying a child, unloading heavy packages from the trunk of a car, or reaching up and pulling down a bulky box from an overhead shelf. If you’re an athlete, functional training will help improve your performance. You will improve your swing, throw farther, run faster or increase your vertical jump, because functional training helps link your entire body together so it performs optimally as a cohesive unit, you’ll also decrease your chances of getting injured.

Everyone can benefit from being stronger. Muscles play a key role in determining the ability to perform the activities of daily living. We can work harder, we can play more, we can workout longer, and we can be more alive.

Stronger and more resilient muscles improve our balance, which means more comfortable living and fewer falls or accidents. Strength training can also improve coordination and increase the effective strength of the muscles by making the movements more efficient (Bird, 1992).

Remind your clients that functional training is the only type of training which sums up the saying, "I exercise to live and not live to exercise.” Functional training has a purpose and it is to provide a better life for your clients, a life of happiness without pain and disability.


If you’re following the trends in exercise and fitness, you’ve probably heard the phrase "core strength.” Core strength refers to the muscles of your abs and back and their ability to support your spine and keep your body stable and balanced. Remind your clients of the importance of core strength and teach them how it will reduce their back pain and give them strong abs and they will be grateful for it.


Of a handful of terms recently used in the fitness industry, proprioception and kinesthetic awareness are the most widely recognized in relation to body awareness. Understanding how movement affects efficiency can lead to understanding how the body communicates with itself.

Proprioception is an automatic sensitivity mechanism in the body that sends messages through the central nervous system (CNS). The CNS then relays information to the rest of the body about how to react and with what amount of tension. Human beings "train” for proprioception in the quest for efficient everyday movements.

 Proprioception is unconscious initially, but can be enhanced with training. Specialized sensory receptors in the muscles, joints and connective tissues enable the body to process information from a variety of stimuli, and turn that information into action.

Through conscious appreciation and cognitive processing of the body’s position in space, the central nervous system and sensory receptors can be conditioned to be more responsive to length and tension in the muscles and tendons. Additionally, the skin, palms of the hands, soles of the feet and other senses collaborate to communicate with the brain about muscle tension, weight shifts, load and range of motion.

"There is a fine line between proprioception and kinaesthetic awareness,” says Paul Chek, founder of the CHEK Institute in Encinitas, Calif. "Improving one often improves the other. For example, performing any functional exercise that requires you to maintain your center of gravity over your base of support will contribute to improvement of kinaesthetic awareness (a sense of one’s whole body), as well as proprioception.” Chek uses an example of skiing at high speed, which requires reflexive movement intelligence: "When skiing down a mountain at high speed, all at once you must be able to sense the position of your limbs relative to the rest of your body, the position of your body relative to the earth and gravity, and interaction with the skis and terrain.”

Your body automatically coordinates with stimuli obtained from the immediate experience and turns them into physical action. Engage in a discussion about proprioceptive benefits and educate your clients on the subject, especially before and after the class.


Over time, poor posture may be caused by habits from everyday activities such as sitting in office chairs, working on the computer, driving, standing for long periods of time, or even sleeping. Poor posture can easily become second nature, causing or aggravating episodes of back pain and damaging spinal structures. Fortunately, the main factors affecting posture and ergonomics are completely within one’s ability to control and are not difficult to change. It is your responsibility as an instructor to remind people of this important aspect of their appearance and most importantly their health. The Freestyler group system also promotes correct posturing from start till finish since we are aware that many problems arise from it.


Suppleness or flexibility is an important part of a healthy life. Being supple means that you can reach up to take an item down from a bookshelf, for example, or bend down to tie your shoe laces, without feeling that your movements are restricted in any way. When you are young, you tend to take suppleness for granted. But as you start growing older, you need to spend some time enhancing and maintaining your suppleness.


The Freestyler exercise system not only includes common static stretching exercises, but also active dynamic flexibility movements with body balance control. Static stretching requires outside force to improve the passive movement range while dynamic stretches involve muscle groups to improve the active multidirectional movement range. Improvements in the active multidirectional movement range in combination with coordination lead to improved agility and dexterity.


Flexibility can be increased by regular stretching of the muscles either by performing specific exercises or by actively participating in activities that take the joints through their full range of movement and lengthen the muscles.

Both of these features are included in every Freestyler group workout program in the beginning during initial warm up, while stretching at the end of program and in between while performing maximum range of motion exercises.

Muscles are wrapped in connective tissues, which, rather like chewing gum, are resistant to being stretched when cold. For this specific reason, it is very important to attempt stretching exercises only when your muscles are warm. When stretching, a slight degree of tension should be felt in the muscle. Attempting to stretch too far may cause physical discomfort or even pain and can result in injury.


All the exercises in the Frestyler programs are designed for execution in full range of motion (ROM). The main goal of this approach is to help keep joints fully mobile and prevent stiffness and deformities. Maintaining the full range of motion of the limbs is important for every single one of your clients (it keeps them functional and independent). It is also important for arthritis patients, who because of intense inflammatory pain tend not to want to move painful joints. This will help them achieve better results and functionality of the joints. The appropriate time for bringing this up is before, between or at the end of the stretch cool down routine.



We build stress throughout the day, often not even paying attention to what we are accumulating. Many of us have little realization to the major stressors and actually believe them to be something else. Food stress falls into this category. What you eat or drink or don’t eat or drink during the day & when you have it or don’t have it, can be a major cause of a sleepless night.

There are many other stressors that also tend to sit on the sidelines. There cannot be optimum health or high level performance without a healthy sleep pattern. Working out on a Freestyler device can help the body raise anti – stress hormone levels (serotonin), which in effect lowers anxiety and the feeling of psychological pressure.

People who regularly exercise report having fewer episodes of sleeplessness than people who don’t exercise. This is due, in part, to the fact that exercise helps our bodies transition between the phases of sleep more regularly and more smoothly. Also, since exercise places physical stress on the body, the brain increases the amount of time we spend in deep sleep, the phase of sleep during which the body undergoes repair.


All of us want to attain a feeling of self-acceptance and contentment that will allow us to live to the fullest with minimal worry, stress, or fear. We are constantly looking for ways to feel good about who we are and what we do. Finding inner peace is important to every part of our life. It helps us perform better in our work and be more loving in our relationships. Exercising regurarly with the Freestyler group workout program will bring extra stress relieving benefits to your clients, leaving them content with your performance and with themselves. That’s why it is also important that you encourage your clients to participate regurarly, because only a change in lifestyle will leave your clients with a lasting sense of well - being and self discipline.


The Freestyler group workout system focuses a great deal of attention on one thing: rather than developing a complex routine, the aim is a complex execution of the movement. This results in better control of the motion, better concentration and precision; it eliminates confusion and increases satisfaction with the workout. This gives your clients a feeling of adequacy and control over their movement. And as we all know, control is one of the basic factors that brings about the feeling of calmness and ease of mind that comes with knowing that we have done the right thing and that we are also good at it.


The most common cause of a sedentary life is lack of self-discipline. Everyday life doesn’t encourage us to move; it basically forces us to sit. But this is no excuse for not working out, because not working out is purely a function of values and self-discipline. Working out in a group creates an environment that naturally encourages one to move, bypassing the laziness and apathy for exercising. Numerous factors are involved which give participants a sense of excitement: music, instructor, co – participants, the gym, the gadget used… Different people have different triggers and there are enough factors for everyone to find the one that works for them. After a while, people start feeling a sense of achievement because they are actively participating in something that hadn’t even crossed their minds 6 months before.

There is an evident and permanent self-discipline starting to kick in that manifests itself in regular participation and creates feeling of empowerment and desire to workout. This all leads to a true and long lasting change of lifestyle, which is in effect the main goal of Freestyler group workout system. If you as instructor have succeeded in your client’s change of lifestyle, you have done your job and can congratulate yourself.

BUILDS SELF CONFIDENCE (Feeling Better and Looking Better)

As painful as strength training can sometimes feel, there is nothing more satisfying than the feeling after a good solid workout. Stronger muscles and joints can have a dramatic impact on posture, and leaner, toned muscles tend to make everyone feel better about their appearance. This all leads to improved self-esteem and increased self-confidence.


Since the introduction of the Freestyler on the fitness market we have observed reports that clients are experiencing a generalized feeling of freedom. The only explanation for this phenomenon is that body and mind are connected and that what the body feels is what the mind perceives. If the body is engaged in a movement that seems and feels natural and without severe outside restraint, it sends a message to the brain: "this feels ok; feels free. You are free! Be Happy!”


One of the main factors which attracts the majority of participants is the feeling created by the group itself. It gives a powerful boost and feeling of belonging, especially if there is also satisfaction with the workout. Happy people, calm people, and people who workout tend to socialize more, which means your clients can meet a lot of new people and even become friends or partners. Socialization is one of the basic needs of every human being, and that’s why it is important that you as instructor promote this "group feeling” even further.


When your clients start a Freestyler exercise programme, it can leave them feeling more tired than before. By starting gradually and building up slowly, the body should adapt to the new requirements, and it will become easier. Regular exercise will increase aerobic capacity (fitness level), endurance and stamina. This results in the ability to go through the day with less energy expenditure, and thus enables a ‘fit’ person to accomplish their daily tasks with less fatigue.


Exercise can even spark creativity. Researchers tested creative thinking in a group of 63 volunteers -- once after they’d done an aerobic workout and once after they’d sat around watching a video. After the workout, volunteers in the experiment felt more positive and scored higher on creativity.