SAFETY FIRST – PLEASE READ
Welcome to the world of wearable resistance and the beginning of your safe EXOGEN® Experience!
At LILA, your safety and great EXOGEN® experience are a priority. EXOGEN® was developed with your safety in mind. Exercise, sport and training have inherent risks. Therefore, prior to starting or restarting an exercise or training program, we recommend reading and completing the PAR-Q questionnaire below and following up accordingly with your medical specialist as instructed.
(Physical Activity Readiness Questionnaire)
|1||Has your doctor ever said that you have a heart condition and that you should only perform physical activity recommended by a doctor?|
|2||Do you feel pain in your chest when you perform physical activity?|
|3||In the past month, have you had chest pain when you were not performing any physical activity?|
|4||Do you lose your balance because of dizziness or do you ever lose consciousness?|
|5||Do you have a bone or joint problem that could be made worse by a change in your physical activity?|
|6||Is your doctor currently prescribing any medication for your blood pressure or for a heart condition?|
|7||Do you know of any other reason why you should not engage in physical activity?|
|If you have answered “Yes” to one or more of the above questions, consult your physician before engaging in physical activity. Tell your physician which questions you answered “Yes” to. After a medical evaluation, seek advice from your physician on what type of activity is suitable for your current condition.|
1. Your selected EXOGEN® EXOSKELETON shell: Wearable Resistance Sleeveless Top, Shorts, Calf Sleeves, Forearm Sleeves, Upper Arm Sleeves or Full Arm Sleeves
2. Fusiform loads to start with your Light Variable Resistance Training
The number of loads are sufficient to begin Light Variable Resistance Training (LVRT) and are based on total body loading with ~10% body weight. Research indicates this may be a threshold for movement-specific resistance training. Each body part accommodates a certain amount of that total. Individual requirements for loading may vary based on sport, fitness level, training history and personal preference.
3. Printed User Guide
4. Roll-up case for the Fusiform loads
5. Mesh bag
Please read carefully to fully benefit from your exoskeleton movement experience.
COOLMAX® Mesh : Located at major sweat zones
Teardrop Tabs : provide a visual marker for tightening the straps so you can see the balance between the left and right straps to set your desired tension easily
Lumbar-Postural Straps : provide functional lumbar support during training or competition, loaded or unloaded
Gluteal-Waist Strap : provide support for the hips and gluteal muscles both while loaded and unloaded
Left / Right Straps : straps designed to attach outside to inside
Spine : The sleeve backbone worn to the rear of the limb
Hand / Foot openings : allow easy on-and-off for the FOREARM and CALF sleeves
Distal end (wide part of the load)
Proximal end (narrow end of the load)
Rear hook attachment
Load weight in grams (printed at the back)
EXOGEN® is designed for a specific fit ensuring adequate anti-slip and comfort especially when LOADED. EXOGEN® wear takes getting used to especially when putting on and taking off. The material will naturally stretch over time and EXOGEN®, like a true exoskeleton, will conform and mould to your body the more you use it. Be patient, choose the right size.
EXOGEN® sleeves are designed to fit left and right as indicated on their care labels. The straps should be closed from the outside to inside (laterally to medially) with the SPINE aligned along the posterior anatomical line of the limb. Remove any jewellery that may impede putting them on.
The Sleeveless Top slides on like an athletic top. First open the postural support straps prior to putting on and ‘turn-in’ the Velcro tabs to the rear to ensure they do not catch. Once on lightly ‘lock-in’ the postural wings to a comfortable position without tension for your first use.
If you feel the need for extra cooling or to release tension simply open the postural straps to immediate expose the rear air-vents. The straps can be left free or rolled out of the way to the rear. After serious effort this feels fantastic.
The EXOGEN® SHORTS pull straight on like tights. Open the waist straps and turn-in the velcro tabs so they do not catch. Once on, adjust and lock-in the straps as desired.
LVRT™ or Light Variable Resistance Training™ is LILA’s trademark training system for which EXOGEN® was designed. LVRT™ is a training methodology that conforms to the laws of training and emphasizes 100% user-defined resistance training with significantly less load than traditional weight training. The main principles of LVRT™ include:
LVRT™ does not replace other forms of resistance training but seeks to enhance them providing the most effective and efficient method to apply meaningful resistance to human movement.
Each person is different. During LVRT™ you must experiment with the LOAD volume and orientation to find what works best for you and your sport.
LVRT™ Rule #1: If it feels wrong, reload.
User-defined movement means you are in control so let your proprioception, awareness and instinct guide you. If you feel the overall loading is too heavy or uncomfortable then simply reduce the load and/or re-adjust the orientation. Experimentation is highly recommended.
All adaptations are specific to the stimulus imposed. In general, this means if you train heavy you get stronger, if your train fast you get more speed, if you train long you build stamina.
LVRT™ Rule#2: Reduce the LOAD not the speed.
The real advantage of EXOGEN® and LVRT™ is the ability to provide specific, progressive resistance to maximal / actual sport speed activities. While there is some debate on the topic, reducing the speed of a desired movement teaches that movement to be slow and is contradictory to speed enhancement.
Once you can comfortably use the lighter load at the desired speed then progress to a higher load. With increments of 50-200grams you will have ample opportunity for this. In some cases, progressions may come daily in a new program. Quickly you will realize why LVRT loading is measured in grams not kilograms. When it comes to optimal speed training – less is more.In general, you need to train at or near your desired speed to improve at that speed. If you feel the selected load is slowing the desired speed of motion down by more than 10-20% reduce the load, not the speed.
The process of increasing (and decreasing) load over time to allow for greater adaption and improvement.
LVRT™ Rule #3: Progress in gradually in grams not kilograms
The need to progressively load more weight in order to provide enough stimuli to improve has been clearly established. The question today is how much is enough?
LVRT™ keeps optimal speed and range of motion as the central focus and primary goal of high-quality, high performance movement training. Your progressive loading should follow suit.
Please see our progressive loading chart to help you begin training with EXOGEN® for your sport. Please note that these are guidelines only to get you started. be sure to follow all the general safety and overtraining guidelines when training with exogen or performing any exercise.
LVRT™ Rule#4: Listen to your body
When training with EXOGEN® remember – light LOAD is still resistance training.
A light load moving at high speed can place even greater stress on the body, especially the joints, than a heavy load moving at slow speed. Any golfer, baseball or tennis athlete can attest to this. To avoid over-reaching and over-training be sure to;
If it continues to hurt, get it checked by a medical professional – use good judgement.
LOADING is the process of adding resistance via our FUSIFORM LOADS™ to your exoskeleton. To load safely with the greatest benefits, please read and follow all our LOADING GUIDELINES.
GENERAL LOADING GUIDELINES