Warming Up For The Summer :
By: Chris Kelly

With warmer temperatures back in season, the heat is on to get in to shape. And for a change of pace from the gym, there are few better ways to begin outdoor activity than with a jog along the waterfront to the Staten Island fitness paracourse. 

Located about 100 feet from the September 11, 2001 memorial, this course was originally built five years ago as part of a cooperative agreement between the Nicotra group and the city of New York to install side walks along the waterfront. “The idea was to attract visitors and workers to the corporate park by offering exercise along with the view” explained Richard Nicotra, head of the Nicotra Gorup, who ordered the equipment after witnessing a similar fitness course in a California park “The course is made up of 10 station and is a perfect fit for the two miles of jogging path”

Both beginners and fitness buffs alike can benefit from the various fitness stations which incorporate functional movements-- such as pushing, pulling, twisting, turning, and bending-- to build a high degree of real world fitness.  

Laid out along the waterfront jogging path, the course begins with a group of signs providing warmup, cooldown, and exercise instruction. But while these signs offer general directions, they contain few details on the use of each station.

This may seem confusing it first, but the grouping of the stations—which are separated in to two distinct clusters-- give a hint at their function. The first cluster of three stations—containing a vertical ladder, a stretch pole, and a beam run—can be used for both stretching and strength training.

The second cluster of stations—located further down the jogging path—is arranged much like an obstacle course and is a great way to build survivor style reflexes.

But whether preparing for a sport or just having fun, this course can be utilized for virtually any purpose. Included below are some instructions on building general fitness for each grouping of stations:

Group #1 guidelines:

1. For general fitness, exercises on each station should total 3 to 5 sets for each station done 3 times per week.
2. Rest periods should last between 90 to 120 seconds between each bout of exercise.
3. Rather than counting repetitions, continue each set of until you can no longer continue with proper form.
4. Consult posted signs for warmup and cooldown instructions before engaging exercise.

Station #1: Vertical ladder- Beginners can build strength by simply hanging from ladder for periods of 5-10 seconds (or until fatigue sets in). Over time, challenge yourself by performing partial motion pullups until you can do a full reptition. Another alternative to this is to climb up and down the ladder until fatigue sets in.

Station #2: Stretch pole- A two legged squat, which is done by positioning one leg next to the other on any of the two poles and crouching down as far as you can comfortably, is an excellent way to build strength in both the legs and abdominal region. Located in the center of three pillars, the pole itself can be used as a balance device. As your balance improves, difficulty can be increased by squatting lower, and increasing repetitions.

Station #3: Beam run- This station is also a great way to work the upper body with pushups for the triceps and chest. For the chest, position the hands on the pole in push up position and push your torso up and down repeatedly. For the triceps, lean your arms back against the bar with elbows slightly bent. Place your in feet in front of you while bending your knees. Use your arms to raise and lower your body and repeat 8 to 12 times.

Group #2 Guidelines:

1. Any two to three stations of group #2 can be performed together as an obstacle course to build agility and endurance.
2. Perform 3-5 total sets for each station. For bodyweight exercises (such as pull-ups situps and leg raises), stay in the range of 12-20 reps. When grouping stations together, three times through the course equals one set.
3. Rest periods should last for 2-3 minutes for any individual station. And 3-5 minutes when combining of 2-3 stations as an obstacle course.

Station #4: Parallel Beams- Extending to around arm height, the parallel beams center around a bodyweight exercise commonly known as the dip. A single dip is performed by placing one hand on each parallel bar, raising your feet off the ground and using your arms to lower and raise your torso repeatedly. Beginners can build strength by simply remaining with arms fully extended for 5 to 10 seconds. As time goes by, you can incorporate partial up and down movements until you build to a full repetitions.

Station #5: Jump touch- The jump touch was created with the specific purpose of testing your leaping ability. Start by standing under your chosen number on the beam, with your feet spread shoulder length apart. Now, crouch down and explode as high as you can repeatedly for 25-30 seconds. The difficulty of this exercise can be increased by picking higher numbers on the beam, increasing the duration of each interval, and jumping in different directions—side to side or front to back.

Station #6: Balance beams- This station entails walking from beam to beam while trying to keep your balance. Difficulty can be increased by walking backwards, shuffling side to side or hopping on one foot.

Station #7: Spring up- For beginners, this station can used to build strength by performing a pullup from a kneeling position.

Station #8: Situp bench- The bar at this station can be used to hold your feet while performing situps, or as a grip for your hands when performing leg raises by simply lying on your back, holding the bar behind you, and raising your legs together in front of you. 

Stations #9: Pullup bars- Perform 8 to 12 partial to full repetitions. You can also build strength by simply hanging from the bar until fatigue sets in—which counts as one set.

Station #10: Horizontal ladder- One trip across the ladder counts as one set. Newcomers to this station can begin with trips across small portions of the ladder until you can complete the entire length.