Fitness
This Ladder Workout Adds a New Challenge to Your Typical Total-Body Routine
If you like the variety you get from a tempo run, interval workout, or fartlek then you’ll love practicing this ladder workout, crafted by Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City.
A ladder workout is all about rep scheme. It means that the number of repetitions you do for each exercise increases with each new round (going up the ladder). Sometimes, it also includes going back down in reps with each subsequent round (going back down the ladder).
The Benefits of Ladder Workouts for Runners
Ladder workouts work great for runners because they slowly progress, just as running does, starting out with lower reps, which warms up the muscles, and gradually increasing reps with each set, says Tamir.
For this particular routine, you’ll practice reps in ascending order. Meaning for the first set, you’ll do one rep of every exercise in this list, and then increase to two reps of each exercise for the second set and so on, Tamir says. This way, you can focus on form in the beginning of your workout rather than completing a ton of reps all at once, as you would in a traditional workout.
Also, the ascending rep scheme ensures your workout will progressively get harder as you go on—helping you build power endurance—so you can have the strength and speed you need for the road.
An added bonus: This is a total-body workout, so these exercises will help runners improve performance overall. It focuses on building a stronger posterior chain, core, and shoulder muscles.
How to use this list: Start by completing 1 rep of every exercise on this list and 1 rep on each side for unilateral exercises. Rest for 30 to 90 seconds after completing every exercise. Then add a rep to each move, building up to 5 reps total. Have more time? Go back down the ladder, starting with 5 reps and working down to 1 reps of each exercise.
Each move is demonstrated by Tamir in the video above so you can learn the proper form. You will need a medium to heavy kettlebell or dumbbell, and an exercise mat is optional.
1. Single-Arm Swing
Why it works: This exercise will help runners build stronger posterior muscles, including glutes and hamstrings, which are critical to acceleration and overall running performance, says Tamir. Also, it targets your core and can help reinforce proper running form, he adds.
How to do it: Stand about an arms-length distance away from kettlebell with feet a bit wider than hips-width apart. Push hips back to hinge at the waist with a flat back as you reach arm for the weight. Swing the bell back and in between legs and use free hand to shadow the movement. Drive feet into glute, engage glutes, and extend hips, as you swing the bell forward and up to chest level. Let the bell guide you back into a hinge.
2. Lawnmower Row
Why it works: Improve your upper-body strength, stabilize your core, and work your posterior muscles all at once with this exercise. Practicing this move will help improve posture and arm swing, Tamir says.
How to do it: Start in a shallow lunge position with left foot back and kettlebell in left hand. Hinge at hips, keeping back flat, shoulders down, and core engaged. Rest right forearm on thigh. Make sure shoulders and hips are parallel to the floor. This is the starting position. Starting with left arm straight, pull elbow toward left hip, lifting the kettlebell up toward ribcage. Hold, then slowly lower back down, straightening arm and returning to starting position.
3. Offset Squat
Why it works: This exercise incorporates anti-rotation into a lower-body exercise, which is what you need for the road too, says Tamir.
How to do it: Start with feet a bit wider than hip-width apart and kettlebell in the front racked position on the left side. Send hips back and down and bend knees until thighs are parallel to the ground for a squat. Activate core and press through feet to stand back up.
4. Half-Kneeling Single-Arm Overhead Press
Why it works: The half-kneeling component of this exercise will challenge your core as you need it to stabilize you more, while the overhead press focuses on upper-body strength, specifically building shoulder muscles and lats, Tamir says.
How to do it: Start kneeling, right knee on ground, and left foot planted in front, both knees bent 90 degrees. Hold kettlebell in left hand racked at shoulder, elbow bent, palm facing ear. Press left arm straight up, biceps by ear, rotating arm so palm faces out. Then, pull left arm back down to shoulder, rotating it back so palm faces ear. Switch sides for other rep(s).
5. Half-Kneeling Halo
Why it works: This exercise will challenge you to resist bending your torso to the left or right, which will contribute to keeping your torso upright and your spine stabilized as you hit your stride, says Tamir.
How to do it: Start kneeling, right knee on ground, and left foot planted in front, both knees bent 90 degrees. Hold kettlebell upside down and by bottom of horn. Keeping torso and lower body steady, circle dumbbell counter clockwise (toward front leg) around head. Elbows stay close to head. Switch sides for other rep(s).
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
We’ve long known that your weight isn’t necessarily linked to your health.
Firstly, because weight doesn’t indicate how much of you is muscle and how much is fat. Secondly, because weight doesn’t indicate what’s going on inside our body, like how much visceral fat we have (the type that sits around organs and can be problematic for health) or how well our heart, liver, gut, and other organs are working.
Yet, we’re never not being sold weight loss solutions. They pop up when we’re scrolling Instagram, are plastered all over train stations and are sometimes recommended by medical professionals.
Why, given there are so many other markers of health that are much more interesting and, importantly, useful for indicating our health? Well, that’s a big question. Instead, let’s look at a more practical question: what exactly are those better measurements for an insight into how healthy we are?
That’s exactly what a new study, published in the British Journal of Sports Medicine, looked at.
The Study
The study, from researchers at the University of Virginia, was a systematic review and meta-analysis of research looking at whether cardiorespiratory fitness or body mass index (BMI) had a bigger effect on cardiovascular disease and all-cause mortality risk.
They were looking at this because obesity rates have increased significantly over the past four decades, with roughly two in five adults now classified as overweight or obese. With that, more people are at risk of cardiovascular disease and mortality.
Public health strategy tends to involve promoting weight loss to increase health outcomes for these people. The problem? Many regain weight within 10 years, and intentional weight loss alone has not consistently shown improvements in mortality risk.
One thing that has been proven to reduce the risk of cardiovascular disease and death is being fit – so much so that the authors of this study suggested it could be the fifth ‘vital sign’.
While studies have already been done comparing BMI to fitness before, a lot of them had issues with their methods. Researchers wanted to study the updated literature to find out once and for all what is the most important measurement of health.
So, they analysed 20 articles, resulting in a total of 398,716 observations.
The Results
The biggest result from this study is that overweight-fit and obese-fit people had the same risk of all-cause mortality as normal weight-fit individuals. A closer deep dive into the stats shows:
- Individuals were classified as fit if their exercise stress test score (which was either estimated or directly measured by VO2max) placed them above the 20th percentile within their age group.
- Compared with normal weight-fit individuals, there was a two-fold increased risk of all-cause mortality in unfit people who were normal weight, overweight and obese.
- Similarly, compared with normal weight-fit individuals, there was no greater
risk for cardiovascular disease in fit people who were overweight or obese. - Unfit people who were normal weight, overweight and obese had a 2-3 fold increased risk of cardiovascular disease.
What That Means For Us
Being fit is protective against cardiovascular disease and dying, regardless of your body weight and BMI.
Read that again and again.
If you need to hear it from a scientist, Siddhartha Angadi, associate professor of exercise physiology at the University of Virginia School of Education and Human Development and corresponding author of the study says: ‘Exercise is more than just a way to expend calories. It is excellent “medicine” to optimise overall health and can largely reduce the risk of cardiovascular disease and all-cause death for people of all sizes.’
The focus should be moving more, regardless of your BMI, and without the arbitrary goal of ‘weight loss’. ‘The largest reduction in all-cause and cardiovascular disease mortality risk occurs when completely sedentary individuals increase their physical activity modestly,’ says Angadi.
And if you need another reason to find movement you love and do it regularly for your health, rather than focusing on your weight, they add: ‘Repetitive cycles of losing and gaining weight – yo-yo dieting – is associated with numerous health risks comparable to those of obesity itself. Improving cardiorespiratory fitness may help avoid the adverse health effects associated with chronic yo-yo dieting.’
The Bottom Line
Set goals that improve your fitness, whether that’s Couch25K, signing up to a new gym or training for a race, rather than ones that centre weight.
More Like This
Physical inactivity is a growing issue across various demographics, driven by sedentary lifestyles, affordability concerns and fitness accessibility challenges. This issue is particularly prominent among adolescents and older adults, who face unique barriers to maintaining an active lifestyle.
Lazy lifestyles no more! Gamified fitness secrets to get everyone moving:
In an interview with HT Lifestyle, Akshay Verma, Co-Founder of FITPASS, shared, “For adolescents, fitness often intersects with recreational activities, social interaction, and quick results. Given their tech savvy and active social media presence, digital engagement plays a crucial role. To connect with this demographic, gamified fitness experiences, community challenges and influencer-led campaigns can drive engagement.”
He suggested, “Integrating fitness apps with social media, offering rewards for achievements and organising virtual group workouts can make fitness more appealing and accessible to younger audiences. The key is to reposition the pursuit of physical activity and fitness.”
Unlock the fountain of youth! The surprising power of strength training for seniors:
The fitness expert added, “Older adults, conversely, focus on managing health concerns and engaging in safe, sustainable exercises. Their fitness routines are centred around convenient fitness activities that focus on enhancing flexibility, balance and strength.”
For this age group, Akshay Verma recommended, “Accessible options that seamlessly fit into daily routines are essential. At-home workouts, hybrid models that blend virtual and in-person sessions, and community-based fitness and wellness events can sustain engagement. Additionally, fostering supportive communities where older adults can connect with peers and share experiences can motivate them to maintain an active lifestyle.”
He concluded, “Strength training plays a crucial role in promoting health, longevity and overall quality of life, making it an important focus for all age groups. Personalised solutions can help adolescents and older adults overcome physical activity barriers, empowering them to enjoy a stronger, healthier life.”
Addressing the needs and challenges requires tailored solutions to meet the specific needs of each individual. Individuals of all ages should prioritise fitness and wellness, gradually increase their workout frequency and foster a sustainable routine.
Explore different workout options from personalised to AI-driven workout plans or virtual workout sessions and nutrition guidance. These solutions are designed to support every individual’s unique fitness journey, whether they are just starting out or looking to maintain a consistent routine.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
With the new year coming up, you’re probably thinking about how to live your longest, healthiest life. Of course, eating well and working out regularly help—but new research has shown exactly how much.
A recent study just broke down exactly how much longer you can expect to live if you’re active—and how much exercise you need to do.
So how can you live longer? Here’s the deal, according to the research.
Meet the experts: Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, California. Scott Kaiser, MD, a geriatrician at Providence Saint John’s Health Center in Santa Monica, California. Alfred Tallia, MD, professor and chair in the Department of Family Medicine and Community Health at Robert Wood Johnson Medical School.
What did the study find?
The study, which was published recently in the British Journal of Sports Medicine, crunched data from National Health and Nutritional Examination Survey (NHANES). The researchers specifically looked at Americans aged 40 and older who wore activity monitors for at least four days during the study period.
The researchers then compared the most active participants with the least active ones, along with their life expectancy. No shocker here: People who worked out the most had the longest life expectancies.
Specifically, scientists found that people over the age of 40 could live an extra 5.3 years if they were as active as the top 25 percent of the population.
In terms of exercise, the most active group logged about 160 minutes a day of walking. The least active group, meanwhile, spent about 49 minutes a day walking—meaning they’d have to add 111 minutes to their schedules if they wanted to see the benefits.
How much activity should I do to increase my life expectancy?
It’s hard to say for sure. This particular study only looked at four days of data collected from people who wore activity monitors. Still, it found that aiming for 160 minutes of activity a day was considered the best.
What type of exercise should I do to increase my life expectancy?
In general, just staying active is important for longevity, says Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, California. And, if you’re not currently very active, you’ll likely see the biggest gains from ramping up your daily movement.
“The benefits are most significant for individuals who are inactive, as even small increases in physical activity substantially reduce the risk of non-communicable diseases and premature death,” he says.
The type of exercise doesn’t matter—as long as you’re moving. “Exercise is the closest thing we have to a miracle drug,” says Scott Kaiser, MD, a geriatrician at Providence Saint John’s Health Center in Santa Monica, California. “Even a 10-minute burst can yield great results.”
For a bonus, Kaiser recommends making your workout a “dance routine, as studies indicate that exercises that combine physical and cognitive challenges can especially improve memory and brain health.”
How else can I increase my life expectancy?
Along with being active, Kaiser suggests doing these things to increase your longevity:
- Eat a varied diet that includes plenty of green leafy vegetables, berries, and other foods rich in phytonutrients, which are helpful for brain health.
- Practice mindfulness to try to lower your daily levels of stress.
- Try to stay socially connected to others.
- Volunteer, if you can. “It turns out that volunteering, giving back, and having a strong sense of purpose in life are secret ingredients of healthy aging and are some of the most powerful ways we can improve our brain,” Kaiser says.
- Try to find creative outlets, like playing an instrument or painting.
- Focus on getting plenty of quality sleep to help your brain recharge and reset at night.
Additionally, “we know from other studies that premature mortality is related to several health behaviors—smoking, excess alcohol intake, dietary excess (obesity), and others, and physical inactivity is among these behaviors,” says Alfred Tallia, MD, professor and chair in the Department of Family Medicine and Community Health at Robert Wood Johnson Medical School. In general, people who don’t have those health behaviors tend to live longer, but longevity is personal, he says.
Still, exercising regularly can’t hurt. As a result, Tallia says the study “re-enforces the idea that more physical activity is better for folks.”
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
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