What is Ladder exercise and How to exercise? (How to measure your athletic ability when you work out alone.)
Ladder exercise is a common exercise method in CrossFit. It's a way to exercise and stop to the limit while gradually increasing the amount of exercise. When exercising alone without a trainer or coach who helps with exercise, systematically measuring it is the best exercise method to exercise.
The standard of Ladder exercise.
1. Exercising time: 20 minutes maximum.
2. Increase the number of times by one.
3. If you don't meet the number you have to do, the exercise is over.
Detailed explanation of ladder exercise.
It doesn't matter where you exercise. It is possible in most places, such as home, playground, and gym, and is usually good for people who exercise alone.
1. Choose the sports event.
Chin-ups, push-ups, burpee tests, men's squats, sit-ups, anything doesn't matter. It's best to do different exercises for each day of the week as below.
► Monday - squats (leg exercises)
► Tuesday - Push-up (chest workout)
► Wednesday - pull-ups (back and arm exercises)
► Thursday - Burpee Test (Cardio and full body exercises)
► Friday - Hanging Leg Rays (Abs workout, lifting legs on a pull-up bar)
You can choose another exercise. Previously, 10 to 20 exercises per minute are enough.
Let's assume that we're doing a chin-up.
2. Prepare a watch to check the time (minute and second) while exercising.
You can run the stopwatch app on your smartphone. It's better if there's a function that rings the alarm every minute.
3. Ladder exercise measurement, start!
- Start the stopwatch and do one pull-up. (Succeeded 1st step)
It's 1 minute and 00 seconds, so you rest for the rest of the time before the alarm goes off. I think it's too easy, but it's okay.
- After the alarm goes off (after 1 minute and 00 seconds), do two pull-ups. (2 steps successful)
Rest for the rest of the time before the alarm goes off at 2 minutes and 00 seconds.
- After the alarm goes off (after 2 minutes and 00 seconds), do three pull-ups. (3 steps successful)
Take a rest for the rest of the time before the alarm goes off at 3 minutes and 00 seconds.
- Like this, until the clock reaches a total of 20 minutes (until the alarm rings 20 times), a total of 20 stages of exercise are performed.
If the break time is reduced too much in the middle, you can take an additional minute off.
And if you have to do five chin-ups in step 5, it's not a rule that you have to do five at a time. If you fall after doing a pull-up, take a short break and try again. And you can do a chin-up again and fill in five in a way that falls off.
In other words, you only have to fill the set number within a minute before the alarm goes off.
As a result, the number of times increases every minute after each step, but physical strength and break time gradually decrease. It feels too easy up to the first five steps, but the Ladder exercise is getting more and more difficult.
4. End of exercise and measure the number of exercises.
- For example, in step 10, you have to do 10 chin-ups. I failed four times, took a break for a while, took three times, and fell two times and one time, and eventually succeeded in 10.
Then I looked at the clock and it was 9 minutes and 57 seconds. I wanted to rest more, but the alarm went off three seconds later. (10 minutes and 00 seconds) We have to do 11 now. You can decide whether to take an additional minute off here or not.
- It's step 11. Now that I've run out of energy and managed to do eight, a minute has passed and the alarm went off (11 minutes and 00 seconds).
- We have failed 11 of the numbers to be done in 1 minute, so we will end the measurement here. My stage is that stage 10 is the final achievement.
5. Record of athletic performance.
Record "10 steps + 8" because you succeeded up to 10 and added 8 after that. Calculating this, 63 chin-ups were done for 11 minutes.
In this way, write down the day, date, and type of exercise and leave a record. It's a good exercise method to check how much my athletic ability has improved since I started exercising. Good data are also made for graphing.
The best advantage of the Ladder exercise is that you can properly and systematically measure the performance of exercise by yourself in this way.