Treadmills are found in virtually every gym. Read the six treadmill facts you need to know. Meet a Fenton Fitness member who learned how to manage her back pain, and read about the seven best TRX exercises. Do you have limited time to exercise? Be more efficient with HIIT.
In a recent article on interval training, I mentioned my preference for “Crash Free” training modalities. Since that article, I have gotten several requests for more information on training methods that produce an optimal metabolic response with limited biomechanical wear and tear. The long-term goal of any fitness program should be to enhance movement and keep you in the fitness game for a lifetime. Training should never accelerate joint breakdown or destroy your ability to move. Take the time to read the May 16, 2016 Wall Street Journal article by Allan Ripp, “The Accidental Running Guru.” These are my top five Crash Free Cardio choices.
We Are Climbing…
Jacob’s Ladder Takes You Up The Fitness Mountain
A pair of Jacob’s Ladder climbing machines have recently arrived at Fenton Fitness. The Jacob’s Ladder is a 40 degree inclined total body conditioning activity. The ladder is self-propelled and your position on the ladder sets the pace of the climb. Training on the Jacob’s Ladder unloads the spine, challenges your core, improves coordination, and activates the beneficial crawling pattern.
At one time, we could all crawl, and we did it very well. The crawling performed by an infant develops the strength and coordination necessary to stand upright and walk. Many people are unable to even get into the crawl position. Crawl activities help restore joint stability, coordination, and balance. All of us have established neural pathways for crawling. They are just cluttered up and inhibited by prior injuries, poor posture, bad training habits, and a sedentary lifestyle. Performing some Jacob’s Ladder climbs will help bring those pathways back to life.
The core consists of everything that links the shoulder, spine, and pelvis together. The muscles are arranged in an interconnected, spiral, and diagonal fashion. They are wired to connect your left hip with the right shoulder and the right hip with the left shoulder.
The Jacob’s Ladder creates the anti-rotation and anti-extension forces that these muscles are expected to control.
Unloading the Spine
Sitting increases the load on your lumbar disc by 80-120%. Running creates an impact of 2 to 4 times your body weight with every stride. Rowing loads the lower lumbar segments, and as your legs get stronger, the compressive loads on the spine increase. Lower back pain is one of the biggest reasons patients visit the ER, attend physical therapy, and see the chiropractor. The statistics tell us that lower back pain is the number one injury for the average gym member. If you have reason to be concerned about your lower back, try using the Jacob’s Ladder as your primary conditioning tool. The forward lean and all-fours position unloads the spine and improves strength in the lumbar stabilization muscles.
How To Use the Jacob’s Ladder
Wrap the belt around your waist with the emblem set over the side of your right hip. Adjust the white section of the strap so that it matches your height. Step onto the ladder and start climbing. Initially, place the hands on the side rails and get use to climbing with just the legs. Once you get comfortable with the stride pattern, progress to using the hands on the rails. When you are ready to stop, simply ride the ladder to the bottom and the ladder will stop.
Work on improving your coordination and form during the initial Jacob’s Ladder sessions. Keep your back flat, hips low, and the shoulder blades down your back. Maintain a neutral neck position–do not look up. Contact the rung with the front of your foot and not the mid arch region. Reach up so that you grip the ladder rung while it is slightly above your head. Next week, I will have some training suggestions for the Jacob’s Ladder.
Michael S. O’Hara, P.T., OCS, CSCS
Jacob’s Ladder Routines
The Jacob’s Ladder is the latest addition to the training toolbox at Fenton Fitness. Last week, we went over the why and how of the Jacobs Ladder. Today, I have some suggestions on training routines you can implement with the Ladder. Give these a try and let me know how you do.
Just Getting Acquainted Intervals
Most of us will need to work on the coordination component of the Jacob’s Ladder. It is a bit like learning how to ride a bike—once you master the movement it becomes easy. Start with three intervals of 200 feet. Jump on and when you reach 200 feet step off. Rest, and when you feel ready, go another 200 feet. Rest again, and repeat one more interval. The rest between intervals will make it easier to develop the coordination skills needed to use the Jacob’s Ladder.
1000 Feet Challenge
After you are comfortable with using the Jacob’s Ladder, try this test. I think it is an excellent measure of athletic strength/endurance. This test is simple–see how long it takes you to climb 1000 feet. Start the stopwatch and climb. You can rest as needed. Record the total time it took to climb 1000 feet, and every two or three weeks, check your fitness level with another 1000 feet challenge.
Ladder and Swings
The Jacob’s Ladder is a great device for cardio-strength training. Pairing up a resistance exercise with the Ladder produces an intense metabolic jolt. This is my favorite pairing to date. Strap into the Jacob’s Ladder and start your stopwatch. Climb 200 feet on the Ladder and then perform 20 kettlebell swings. Repeat this pairing three times and record how long it takes you to get done. On your first attempt at this routine, use a lighter kettlebell as it is a demanding session.
This routine will help you develop better endurance. Climb 100 feet and rest 60 seconds. Climb 200 feet and rest 60 seconds. Climb 300 feet and rest 60 seconds. Climb 400 feet and rest 60 seconds. Climb 500 feet and rest 60 seconds. If you feel strong enough, climb back down 400-300-200-100 feet.
Save My Baby Sprints
You are the fireman. The building is on fire and the lady with the baby is at the window. Hold onto the side rails and sprint up to that baby located 200 feet up. Rest 30 seconds and then go get another baby. Try saving four babies.
Tenzing Says Its Easy
Bring out your inner Sherpa with the Mount Everest Challenge. See how long it takes you to climb 29,035 feet. On the Jacob’s Ladder web site someone did it in six days! That divides out to 4,839 feet a day.
Michael S. O’Hara, P.T., OCS, CSCS