Monthly Archives: October 2017

  • Conquer Vertical Climber 3.0 Workout Ideas

    The Conquer Vertical Climber 3.0 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 3.0:

    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.

    Conquer Vertical Climber 3.0 This is NOT Jen, on the Conquer Vertical Climber 3.0

    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 a 90 pound Labrador retriever. On a sunny afternoon in July.
    • 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 3.0 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?

     

  • Don't put your bike away!

    Leaves are dropping from the trees and you find yourself searching the far reaches of your closet for a flannel shirt. Suddenly you have an overwhelming  desire for anything  pumpkin spice...

    FALL IS HERE!

    Autumn trail Autumn trail

    This doesn't mean you have to put your bike away just yet. Know that caution is needed when cycling during autumn months. The weather may be unpredictable with high winds and mixed precipitation, the sun is low and angled, and slippery wet surfaces or debris in the road can be a challenge. These are all good reasons to slow down and pay attention.

    Be prepared for anything and carry a waterproof jacket, tool kit, tubes, water, a snack and a few dollars. Even if you don't need them, maybe you'll be able to help a fellow cyclist out with either a quick roadside repair or an energy boost.

    Vilano Diverse 2.0 Performance hybrid Vilano Diverse 2.0 Performance Hybrid

    It is a good year-round practice to make sure your bike is tuned correctly, but take an extra few minutes now and give it a once over.

    Visually inspect the entire bicycle. Make sure the brakes are working well. Double and triple check that your front white light and rear red light's batteries are functioning. Look at the chain and go through the gears. Now is not the time to be stranded and unprepared! If it does happen, remember that AAA now offers roadside assistance to cyclists, too!

    When you are ready to head out for a ride, wear bright clothing, and add reflective strips to your body parts that move (legs, shoes, wrists) for extra safety. If you wear a pack or bag, put reflective strips and a light on it also. Put a flashing light on the back of your helmet to be more visible. I love this idea as it puts light at a motorist's eye level.

    Pumpkins = fall Pumpkins = fall

    The season's change should not prevent you from having fun out on the road or trails. There is even more reason to get out there, as studies show that regular exercise (like cycling every day for 1/2 hour) is great for the mind and the body.

    Have fun and happy riding!

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