Posts by: Jordan Sahlberg

Jordan Sahlberg

How to Use the Glute-Ham Developer

 

While it may be well past harvest time outside, it is prime harvest season for equipment at Zum. We have new items sprouting up left and right, one of which I am particularly excited to talk with you all about. It’s what we call the GHD, which is an abbreviation for Glute-Ham Developer (or Glute-Ham Destroyer for those with a more sinister mind!)  While it looks a bit complicated, I assure you that it is a fairly simple–and extremely effective–piece of equipment [see figures below].

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Jordan’s Outdoor and Climbing Resources

Jordan Sahlberg

I absolutely love living in the Pacific Northwest!  I have been playing outside in the mountains for as long as I can remember.  I quickly went from hiking with my parents to climbing the volcanoes in college and volunteering with Bellingham mountain rescue.  Even with all the time of spent in the high places of this great state it can still be difficult to gather information for the next adventure.  There are so many areas to visit and it’s hard to figure out what you will need or what to choose! So, below you will find a collection of information sources that I have always found to be invaluable for trip planning.  I like to use a collection of blogs, forums and assorted websites to get an idea for different trips to unknown or somewhat mysterious areas in the Cascades. Now, full disclosure, I am big into alpine climbing (technical mountaineering), backcountry skiing (climbing up and skiing down), rock climbing and backpacking so my resources reflect those interests.  Still, for the weekend warrior trying to find a new place to get outside and play, I think the following resources will be helpful…

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Introduction to the Skillmill

Technogym SkillMill now at ZUM Fitness
Chances are you have probably noticed that we have a new piece of equipment in the gym. We recently added a Skillmill treadmill to our quiver and we couldn’t be more excited about it. Treadmills are a great way to get in a run when the weather is bad or you’re short on time. Now, you might be asking yourself, “What makes the Skillmill different compared to a regular treadmill”? Well, I’m glad you asked!

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Exercise: How Much Is Enough?

 

It is hard to argue against the many health benefits of an active life (Blair, 1996; Hiemann et al. 2008; Mayo clinic 2017).  However, it can be hard to wade through the vast quantities of information and opinion pieces to figure out how often you should be exercising.

 

It has generally been agreed upon that a minimum requirement of 5 days/week for 30 minutes of moderate intensity (50-70% of max heart rate) or 3 days/week for 20 minutes of vigorous intensity (70-80% of max heart rate) is required (Steele, 2017).  In fact, there is a 30% reduction in mortality associated with achieving these guidelines (Loprinzi, 2015).  And, at least up to a point, the more you exercise, the the better (40% reduction in mortality with 3-5x the recommended volume of physical activity) (Loprinzi, 2015).

 

However, the intensity of effort (i.e. relative challenge) of physical activity and exercise may be a more impactful moderator of risk reduction than exercise volume.  Wisloff et al. (2006) showed that a single weekly bout of high intensity exercise reduced the risk of cardiovascular death in both men and women compared with no activity.  They also found that there was no additional benefit from increasing the duration and number of exercise sessions per week.

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