Upper Body Ergometry: The Most Underused Aerobic Exercise!! HuuH??

When we think of aerobic exercise, we usually think of activities that incorporate large muscle groups in order to get our heart rates up.  The movements are cyclic and rhythmic in nature, and last longer than a few minutes in duration. The exercises that come to mind are usually running, cycling and swimming.  If we are in the gym, we think of utilizing treadmills, stationary bikes, elliptical trainers and stepping machines.  These all have one thing in common... they predominantly utilize the lower body.   But why does it have to only include the lower body?  It doesn't!!  You CAN get a great aerobic exercise on a machine at the gym!    For many people, 
however, exercise involving the lower extremities can be problematic due to injury.  And why NOT switch it up and workout your upper body while getting that heart rate up?  The machines that are probably the most UNDERUSED in the gym for training are the ergometry/rowing or crank-style cycling machines.  They require rigorous upper body movements, offering an outstanding way of shaping muscles and burning fat. Whether your aim is to increase your upper body strength, burn calories away, or train for the sport of rowing itself, these machines offer one great way of achieving a wide variety of fitness goals.


1-Rowing Machines:  A rowing machine is a very effective means of exercise.  Not only can you get your heart rate up, but you can shape and define your muscles as well.  Rowing burns TONS of calories!  You can, if you are vigorous in your workout, burn up to 125 calories in 15 minutes!! Rowing an hour a day can help dieters lose a pound a week..  what a safe and effective method to burn calories!
Here is how to get started on a rowing machine in video one, then some workout ideas are given in video #2.


 

2-Cranking Cycles: There are many different companies that put out upper body ergometers.  My favorite one is the Krankcycle by Johnny G, the gentleman who created the whole Spinning phenomenon ( http://www.matrixfitness.com/content/about-johnny ).  Studies show that Kranking in general will increase your VO2 max and increases your cardio-respiratory fitness significantly.  You will increase upper body strength, agility, core strength and stability, and also achieve weight loss through the proper use.    
Here is a video glimpse of how the Krankcycle can be utilized.. I promise you, you will be amazed!!

Here is a video to help explain HOW to properly use the Krankcycle:

Now, there are not that many facilities that offer the Krankcycle as of yet.  If your gym IS offering it, USE IT!  I promise you a fabulous work out.  They even have Spin/Krank fusion classes where you can work lower body on the Spin bike, switch to upper on the Krankcycle and then repeat.  It's AWESOME!

Here is a video of a more conventional cranking cycle.  They definitley are NOT the KRANKCYCLE, but you can still ABSOLUTLEY get a GREAT cardio workout!