search
Subscribe to our eNewsletter and get the latest program and event information.
 
Email Address
HOURS OF
OPERATION
SPECIAL
OFFERS
EMPLOYEES
ONLY
MAIN LOCATION
(607) 277-3861
Fax # (607) 277-0247
COMMUNITY
CORNERS
(607) 319-0149
 

  News and Events

Trainer Tips with Jon Tanguay

December 1, 2019

Assault bike

  • Uses both arms and legs for a rather intense workout
  • Seat height: top of seat lines up with the widest part of your hip when standing on the ground
  • Sample workout:
  • 0:15 hard
  • 0:20 ez
  • 1:00 rest
  • Repeat 4-8 times

 

Assault treadmill

  • To make the belt move faster, run towards the front of the treadmill
  • If using for the first time, start off slow and slowly build up speed several times before actually using for a workout
  • To stop, step off the belt on either side and grasp the railings, stay standing on the sides until the belt comes to a stop
  • Sample workout:
  • 0:15 accelerate
  • 0:05 hard
  • Wait for belt to stop
  • 1:00 jog
  • 0:45 rest
  • Repeat 4-8 times

 

Jacobs Ladder

  • Adjust belt to your height, buckle the waist band
  • The higher up the ladder you climb, the faster the rungs will move
  • To stop, ride the ladder to the bottom and step off
  • Sample workout: (pair with a treadmill)
  • Jacobs Ladder: 0:20 hard
  • Treadmill: 1:30 jog/walk recovery
  • Rest: 0:30
  • Repeat 4-8 times

 

Rope Climber

  • Can be adjusted too a variety of angles, I recommend vertical
  • Can be used for long, steady cardio sessions or interval workouts.
  • The resistance is controlled by the knob above the screen.
  • Sample workout:
  • 3-5 minutes moderate pace - concentrate on reaching as high as you can
  • 1 minute rest
  • Repeat 2-4 times

 

Rowing Ergometer

  • Can be used for long, steady cardio sessions or interval workouts.
  • Adjust the heel stop so that the foot strap is about 1/3 of the way down your foot
  • Extend your knees and hips, then extend your back slightly and row the handle to your chest
  • To recover, reverse the actions to return to the starting position
  • Sample workout:
  • Row 250m
  • Rest 1:30
  • Repeat 4-6 times

 

Spin Bike (Keiser)

  • Best enjoyed during one of Islands many spin classes
  • Seat height: top of seat lines up with the widest part of your hip when standing on the ground


© 2013-2015 ISLAND HEALTH & FITNESS | 310 TAUGHANNOCK BLVD. ITHACA, NY 14850 (607) 277-3861 | 903 HANSHAW RD. ITHACA, NY 14850 (607) 319-0149 | ALL RIGHTS RESERVED