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Workouts

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High Intensity Endurance

  • Go through a 2 minute warm-up getting heart rate up to 70% of Maximum.
  • Pick a speed that keeps your heart rate at 70% and go for as long as you can.
  • Record time and feet climbed. Keep track of performance over time to see improvement.

High Intensity Aerobic Training

  • Go through a 2 minute warm-up getting heart rate up to 70% of Maximum HR.
  • Climb for 15-20 minutes at a constant speed. (Speed should be determined by the rate that you can hold while not exceeding 80% of Maximum HR.)
  • Reduce speed and cool down for 3 minutes.
  • Record time and feet climbed. Keep track of performance over time to see improvement in high intensity workout.

Interval Training Workout #2

  • Intent of the interval is to develop Type IIB (fast twitch) muscle fiber.
  • Go through a 2 minute warm-up getting heart rate up to 70% of Maximum HR.
  • 4 minute interval at 85 – 90 % Max Heart Rate or 90 – 110 ft/min.
  • 4 minute rest.
  • Repeat. (Target: 4 Sets)
  • Keep track of performance over time to see improvement.

Interval Training Workout #1

  • Intent of the interval is to develop Type IIB (fast twitch) muscle fiber.
  • Go through a 2 minute warm-up getting heart rate up to 70% of Maximum HR.
  • Climb rapidly for 2 minute intervals and rest for 1 minute intervals. Speed should be a pace that you can maintain for two minutes duration.
  • Rest periods can be a full stop or a slower speed.
  • Work towards completing 5 sets of intervals.
  • Reduce speed and cool down for 3 minutes.
  • Record time and feet climbed. Keep track of performance over time to see improvement in interval training workout.

Weight Loss Endurance Training

  • Go through a 2 minute warm-up getting heart rate up to 70% of Maximum.
  • Pick a speed that keeps your heart rate at 70% and go for as long as you can.
  • Record time and feet climbed. Keep track of performance over time to see improvement.

Weight Loss Aerobic Training

  • Go through a 2 minute warm-up getting heart rate up to 70% of Maximum HR.
  • Climb for 15-20 minutes at a constant speed. (Speed should be determined by the rate that you can hold while not exceeding 80% of Maximum HR.)
  • Reduce speed and cool down for 3 minutes.
  • Record time and feet climbed. Keep track of performance over time to see improvement.

Rehabilitation Workout

Although Jacobs Ladder is an effective tool in the rehabilitation of lower back and lower body injuries, you should consult your physician or physical therapist before using.
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