Daily Kinetic & Static Exercise Routine

Kinetic Exercise
Involves shifting the whole body from one point to another to stimulate the breaking down of body fat (adipose tissues). The muscles must be worked by travelling continuously over distance for at least 30 to 60 minutes (minimum being 30 minutes). This can be by strolling, brisk walking or gentle jogging, limited to 6km per day.
A minimum of 30 minutes is stipulated because the body only begins to burn fat after 20 to 30 minutes of continuous exercise.
Exercise is limited to 60 minutes or 6km per day, as studies show that mild exercise promotes healing and anti-inflammatory effects within the body, whereas over-exercising can lead to excessive wear and tear, inflammation and accelerated ageing. XndoTM kinetics can be done indoors, for example, by pacing up and down your lounge room or on a treadmill in front of your TV, or outdoors, for example, walking around your neighborhood after dinner.

Static Exercise
Statics refers to repetitive movements of muscles in the body while the whole body mass stays in the same spot. These are activities for four different areas of the body to be performed each day. Exercise devices such as hand weights or a gyroball are incorporated to optimise muscle stimulation. Static activities are aimed at complementing the daily 30 to 60 minutes of kinetic strolling, walking or jogging. Static activities help build up muscle tone. They can be practised at home or in the office. There are four static exercises in the XndoTM Weight Management System:
1 Chest & Shoulders Anabolic Training
2 Biceps & Triceps Anabolic Training
3 Waist Circumference Anabolic & Catabolic Training
4 Abdomen Metabolic Anabolic & Catabolic Training

Static Exercise 1 Chest and Shoulders Anabolic Training
Grasp an object weighing at most 1.5kg in each hand.
Straighten out both arms and hold level to shoulders, forming an overall T-configuration in relation to the body.
Swing both arms together to the front.
Repeat motion (steps 2-3) 100 times. If too strenuous, start with daily session of 15 repetitions for 1 week and double the repetitions at a weekly interval until 100 repetitions are attained per daily session.

Static Exercise 2 Biceps and Triceps Anabolic Training
Grasp an object weighing at most 1.5kg in the left hand.
While in a standing position, straighten your left arm alongside the body, still holding the object.
Bend your left elbow and lift object upward, as far up as possible.
Straighten arm and return to resting position.
Repeat motion (steps 2-4) 100 times. If too strenuous, start with daily session of 15 repetitions for 1 week and double the repetitions at a weekly interval until 100 repetitions are attained per daily session.
Repeat entire sequence for the right hand.

Static Exercise 3 Waist Circumference Catabolic Training
Stand upright in relaxed position with feet slightly apart, facing forward.
Interlock both hands at chest level and hold arms in triangular configuration on both sides of the chest.
Look and turn upper trunk to the left while body and feet are still facing front.
Rotate as far back as possible. Feel the strain at the waist.
Return to original position (step 1).
Repeat steps 2-5, this time turning to the right.
Continue alternating rotations at the waist 100 times (left + right). If too strenuous, start with daily session of 30 times (left 30 times + right 30 times) for 1 week and double the repetitions at a weekly interval until 100 rotations are attained per daily session.

Static Exercise 4 Abdomen Metabolic (Catabolic + Anabolic) Training
Stand upright in relaxed position with feet slightly apart, facing forward.
Hold both arms in front of body with fingers pointing toward feet.
Bend forward and downward, in a bowing motion.
Keep knees slightly bent while bending as far down as comfortable.
Return to original position (step 1).
Repeat bowing motion (steps 2-5) 100 times. If too strenuous, start with daily session of 15 repetitions for 1 week and double the repetitions at a weekly interval until 100 repetitions are attained per daily session.