Cliffhanger

Do you remember Sylvester Stallone’s breath-taking stunts in «Cliffhanger»? Nevermind, if you don’t. Have a look at this picture and you will suddenly get aware of what it takes to be a leading actor in such a blockbuster.

Stallone_Cliffhanger

Of course, you have to be a great actor and you are supposed to be stress resistant, e. g. when you have to stay at the set a whole day to produce a few meagre minutes of your movie.

But to act as Gabe Walker in Cliffhanger you have to be an athlete – or at least look like one. In the picture above you see, why. Sylvester Stallone is hangig on a rock bank. Below him is nothing but some hunderds of meters of free fall into death. So, well developed arm, back, chest and core muscle are an assets. The bad news now is that avarage people won’t be in the position to free themselves of such a life-threatening without the help of somebody, who accidentely comes along. The good news is, however, that a) you most probably never get into a situation like Gabe Walker alias Sylvester Stallone, and b) there is an excellent exercise to prepare yourself for case, when the worst comes to the worst. And I’m sure that you know this exercise. Here is it:

Pull-up_CoastalCrossFit

Source: CostalCrossFit.

 

 

 

 

 

 

How many pull-ups do you have in you? Twenty? excellent! Ten? Impressive! Five? Okey, let’s talk about something else! Less than five? Poor guy … don’t worry. Let’s fix this. Here is your challenge:

  1. Define the number of pull-ups you want to perform in a row with – for instance – four months. For example you go for twenty reps in row.
  2. Block the time for your training on three or four days per week. One hour should be enough to start with. The stronger you get, the less time you need to do the exercise described in step three.
  3. Now, in each of the training sessions you do twenty pull-ups. Do not give up, keep on, try it as hard as you can, especially when you are a beginner, who can perform one pull-up ‚in a row‘ only. In this case you will have to do twenty sets, i. e. twenty times one pull-up. If you are in a good shape, yet, you need to do just two sets of ten reps, for example.
  4. The challenge is to reduce the number of sets to one by keeping the number of reps constant. That is: As a beginner you start with twenty sets of one rep and complete the challenge when you get one set of twenty reps.
  5. Important: Go in each set for the last rep you can perform in a propper manner. It may happen that you exceed twenty reps. For instance you do eighteen reps in two sets. In the third set you have enough power to do six additional reps. Then do them – i. e. don’t limit yourself to twenty reps when you can do twenty-four, because you have to check your limit to get stronger and, hence, to reduce the number of sets to one to complete the mission.
  6. However, if you feel sad during the exercise or if you feel tired, then refuse to follow your routine for an additional day. To sum up paragraphs five and six: Hit it hard, but don’t jeopardize you health!

 

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Jump!

You! Do you want to get fit, strong and powerful? Of course you do. Many of us wish to be in good shape. But what does a conventional sport program look like? Some hit the gym twice a week. Others do pull-ups, push-ups, sit-ups and so on at home. And quite a lot of people are used to running, spinning, cycling, walking etc. each other day. But only a few of us get aware of one of the most effective workout ever: Jumping.

Disappointed now? I admit that jumping sounds somewhat old-fashioned. And indeed, it is old-fashioned, unspectacular, antiquated and cannot keep up the trendy workouts you can do in the fitness boutique just around the corner, where the wealthy and the beauty meet.

However, jumping is one of the most effective ways to get in great shape and stay strong. Think of a squat jump, for example. This exercise involves calves, quadriceps, hamstrings, glutes and a bunch of other lower body muscles. In addition to that a squat jump put your abs and your back muscles under pressure. Even your shoulders and arms are needed to complete the exercise. This means that a squat jump is a highly functional whole body exercise. It trains not a huge number of muscles, but also combines their individual contractions into a complex movement, which corresponds with similar movements known from team sports, tennis, running, and the like.

Try it yourself! Get on your feet, allow yourself to be creative and start jumping either outdoor or indoor. Maybe you want to get inspired. If so, look at these exercises and have fun with it.

Self-made indoor cycling workout

On Youtube you will find a lot of great indoor cycling workouts. My personal favorit comes from Australia. These guys do a great job. Their workouts are challenging, and the videos give you everything you wish: a detailed outline of the workout, useful hints to guide you through the workout, each interval and every recovery is announced, during the intervals a timer tells you how long you have to go. And the effort level is represented by a scale with levels from 1 to 6 with 1 being very easy and 6 standing for an all-in effort. These features are the reason why I follow the workouts for around 1.5 years. However from time to time I need change in my routine. Therefore I created a couple of alternatives. One of them I will share with you today. All you need is your smartphone, an interval timer from Google Play and your preferred workout sound.

Then edit this workout on your timer, turn up the sound and get into it!

  • Start with thorough warm-up to prepare your body for the following exercise

After the warm-up there a four intervals per set:

  • 2 min 10 s effort
  • 1 min 10 s recovery
  • 2 min 50 s effort
  • 1 min 10 s recovery
  • 1 min 45 s effort
  • 1 min 10 s recovery
  • 3 min 15 s effort
  • 1 min 10 s recovery

As you can easily calculate that one set lasts 14 min 40 s. Since you spend around two thirds of the time with efforts, choose an intensity that takes you to the threshold, or slightly below or above.

Depending on your fitness level you can do several sets according to the pattern I just described. For instance do four sets to do a one hour workout. And please keep in mind that you should spend another 5 to 10 min cooling down. That helps you to recover quicker.

For some of you it sounds annoying to spend an hour or even more time on an indoor cycling bike. Here a few tricks to keep yourself in a good mood.

  • Alternate sitting and standing position
  • Try out different combinations of cadence and resistance – in general, a high cadence goes with low resistance, and a low cadence implies a hard gear.
  • Sound! The right sound will push you through the workout as if you had a tail wind. Nice is, for instance, this piece.
  • Reward yourself! My favorit after workout reward is big cappuccino followed by cheese cream with ketchup and a two-hour-chill-out-TV-session.

 

Please keep in mind the following:

As with any exercise, you should consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort. Doing the workout described in this blog post is entirely at your own risk, and I can not be held responsible for any injuries which may occur as a result of this exercise.