Monthly Archives: June 2015

  • Conquer Vertical Climber 2.0 Workout Ideas

    The Conquer Vertical Climber 2.0 is the perfect machine for a complete body workout.

    But I am not an expert fitness professional!

    So why you should take my advice? I am in respectable shape, and use the climber to supplement my somewhat “regular” exercise routine of stand up paddleboarding , commuting by bike to work and playing adult-league soccer.

    In my experience, using the vertical climber a couple of times a week is great low impact exercise with a lot of bang for the buck. My heart gets pumping and it’s fun to pretend I am scaling Half Dome in Yosemite rather than staring at my garage wall.

    Here is the basic, non-certified Jen work out on a Conquer Vertical Climber 2.0:

    Warm up with a minute or two of jumping jacks or jog in place. Hop on the climber, and go to it!

    Keep your feet flat on the pedals and work to keep your glutes and hamstrings engaged. Go up on your toes a little if you want to fire up your calf muscles too. Don't slam the pedals down and don’t let them go all the way up to get a great burn in your quads. This fitness machine uses your own body weight for resistance, and that is all I (personally) need!

    Hold the adjustable handles and let your arms, shoulders, chest, and back join the workout party. Need an arm break? Place your hands on the comfortable stationary handle grips. Be sure to keep your head straight and eyes forward and avoid straining your neck as you move. Stay engaged with your form, if your mind slips your form is likely to as well.

    This is not Jen on the Conquer Vertical Climber This is not Jen on the Conquer Vertical Climber

     

    If you want to keep it simple, use a cheap pedometer to track your steps taken and calories burned. Or get fancier and pick up one of those electronic fitness activity trackers. They can track everything from your heart rate to what kind of shampoo you use. Obviously I am joking, but you get the idea! The PC Mag  website has a good list of the latest fitness trackers here.

    Typically, I spend between 20-30 minutes on the climber. My warm up is 5 minutes, I’ll ramp up and go hard for about 15, then cool down for another 5. I tend to exercise intuitively and use my own personal RPE (Rate of Perceived Exertion) scale. Don’t forget, I am not a personal trainer, just an average gal trying to maintain her fitness.

    My RPE scale from 0-10 goes something like this:

    • Level 0-1: Thinking about lunch.
    • Level 2-3: Picking up laundry off the floor and shooting it at the basket from across the room.
    • Level 4-5: Walking an 80 pound Labrador retriever. On a sunny afternoon in June.
    • Level 6-7: Whoa, sweat! Working out is fun! I’m in the zone and can do this for a while.
    • Level 8-9: Breathing hard. May be able to grunt a response to a direct question.
    • Level 10+: Can’t. Talk. At. All. Please save me.

    Find a couple of other versions of the RPE scale here and here.

    Need more motivation? Pick out your favorite tunes or freshen up your playlist with some new ones. Music enhances a work out and here are some of the best music streaming services.

    The Conquer Vertical Climber gets my heart going and I have seen results in my arm tone since I started using it. I love this compact home exercise machine because it does not take up a lot of room in the corner of my garage. It is easy to adjust the handles for different family member’s heights.

    For me? The most important thing in any exercise regimen is to keep moving and have fun. What is your favorite way to work out on the climber?

     

  • Stand Up Paddle Board Yoga, is it for you?

    Want to shake up your yoga routine? If you are bored of your indoor yoga studio with its recorded nature sounds, hardwood floors and closed door it may be time to bust out of those confining walls and try a stand up paddle (SUP) board yoga class. Get outside and get on the water!

    SUP yoga is an awesome way to strengthen your core and improve flexibility while you enjoy being outdoors, floating blissfully on the water. Experience the beauty of the open sky and the feel of waves gently lapping the side of your SUP board.

    Considered more of a workout than “inside” yoga, when you hold a pose on the SUP board, you must actively engage your core in order to maintain balance.

    An inflatable SUP is the way to go for a SUP yoga class. It’s more comfortable than a hard board when you are stretching, lying on your back or holding a posture.

    The Vilano Navigator, Vilano Voyager, Aqua Marina SPK-3 are all fantastic choices for your next SUP yoga class.

    FLOW Yoga Inflatable SUP FLOW Yoga Inflatable SUP

    The Flow Yoga Inflatable SUP board was made by Aqua Marina specifically with yoga buffs in mind. The deck pad runs edge to edge, and the front and tail of the board are squared off, just like your favorite yoga mat. The 9’9” length board is easy to tote to the water (while inflated or deflated) for your next class. The 31” width along with 6” thickness provide superior stability as you move from posture to posture.

    Not convinced yet? Here are some reasons you should try yoga on a SUP board.

    If your area has a body of water, there is likely a SUP yoga class being held there. Grab an inflatable SUP board and go for it!

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