How to use the Exercise Stations

Welcome to the Windermere Community Fitness Park, Exercise Database! This is a master list of the all stations in the WCFP and the many exercises you could learn to do on each of the stations. In addition, we’ve included some resources to help you learn about muscles, anatomy and types of movement.

This exercise station consists of a single pole with multiple (“multi”) anchor points a varying heights for attaching stretchy bands or a suspension trainer. The anchors are purposely offset from each other so several people can use the pole at the same time.

The Rope Climb Station (#2) offers challenging exercises using muscles of the upper body, mid-section and lower body. There are several climbing variations you can try, and other exercises that target the mid-section.

The Parallel Bars station seems pretty simple with the three bars offset and parallel. Yet, this simple configuration presents the opportunity to perform many standard exercises that work the entire body. The bars are at an optimum height for stretching both the lower and upper body.

The Low Rings is an extremely versatile double station allowing two people to workout at the same time. The range of exercises you can perform here is vast, but we have included a dozen or so of the very best for you to try. The Low Rings act as suspension trainer-style device, anchored at one end, and a set of rings on the active end. The rings can he held with the hands and you can place your toes through the openings for a whole range of core exercises.

The Press Machine consists of two exercise stations back to back. One is a squat station where you could also add a shoulder press at the top of the movement. The other is the chest press station where you sit and push. This station is a throwback to when fitness parks consisted of limited single-use exercise units, which are comparatively expensive and not very practical.

The Peg Travel station is a favourite for those with a strong grip and slight body mass. We’re talking kids here: little dynamos who can fly across the long row of pegs with ease and grace. For adults this station is just the opposite and presents a real challenge for most grown-ups to even hang from a peg with one arm. But many adults see this station as more than a obstacle. The most common use is for anchoring a suspension training device.

The Vertical Cargo Net Station is a wall of nylon ropes set in a 12″ gridded pattern and it’s primarily used for climbing activities. The flexibility and suppleness inherent in a wall made from rope makes it ideal for a variety of exercises that involve gripping and hanging, like knee or leg lifts; or stretching and balance activities.

Gymnastic wall bars (also known as a gymnastic ladder, Swedish ladder, Swedish wall or as stall bars) were invented at the beginning of the 19th century by the Swedish PE teacher Per Henrik Ling who, when suffering from arthritis, realized the therapeutic potential of wall-bars exercise. With this tall set of horizontal bars, the sky’s the limit for creating exercises!

The bar for access is set pretty low for the Low Bar Station! That is, anyone of any ability can use this simple, single bar set 18″ off the ground for a variety of exercises that work the entire body. As with any other station in the fitness park, be creative and make this station work for you as you workout on station #9.

Core Bench, Crunch Bench, even Lunch Bench, this station had wide versatility depending on your intent. For those looking for a workout, this pair of benches set 2-3 feet apart offers many options, especially for exercises for the core mid section muscles, front and rear.

What Is Plyometrics? Plyometrics is a type of exercise training that uses speed and force to challenge muscle systems and build muscle power over time. Jumping from a 24″ plyo step, landing and then immediately bounding up onto the next plyo step is an essential plyometric exercise. Plyometric exercises involves large dynamic loads and quick changes in direction, amplifying loads. If this sounds a lot like real life activities and sport actions, you’re right!

The Mid Bar Station is the second of three “bar” stations consisting of a pair of bars set end to end. As the name suggests, this set of bars is about 36 inches off the ground, making it about mid-height for the average user.

No fitness park is complete without a station to specifically challenge balance. Meet the balance beam! It may not be as exciting and the Low Rings or as rewarding as ringing the bell on the Rope Climb, but spend a little time walking the Balance Beam and realize how easy balance can slip away unless you work at it. Hello older adults!

Parallettes are, by definition, “small gymnastics devices, employed in pairs, used primarily to simulate the parallel bars that can be found in professional gymnasiums”. Aside from their appeal as equipment for gymnasts, parallettes are also appropriate for other athletes who want to develop strength by means of bodyweight exercises.

The ubiquitous High Bar is the most commonly included station in any fitness park. In fact, visit the many tiny “fitness parks” operated by Vancouver Parks and Rec. and you’ll be sure to find a high bar among the 2 or 3 stations. Here in Windermere Community Fitness Park, the High Bar is surrounded by 15 other stations but sits atop the pyramid of equipment importance as being the most challenging station, providing a base for dozens of exercises, even for the absolute beginner.

What’s the only two dimensional station in the fitness park? That’s right, it’s the SAQ Ladder. SAQ stands for Speed, Agility, Quickness and while the ladder itself is no more than coloured rubber, it’s a valuable and indispensable asset to any comprehensive fitness park.