Because this is a wide spectrum of possibilities, we will focus on some pieces of equipment that fall into a subcategory, Upper-body Arm Ergometers (or UBE for short). I will give some professional tips and workout ideas to incorporate some great exercise into your program well into the new year.
NIFS has several options for UBE-minded people. For starters, the Marpo Rope Climb Machine, the Concept II SkiErg, and the Schwinn Air Bikes can each provide a nice, challenging upper-body cardio exercise. Because each machine specializes in its own fitness discipline (climbing, skiing, and biking), exercisers have an opportunity to not only do the exercises they love to do, but also try new pieces of equipment.
Rope climbing is hard work, but quite beneficial. The main movers here are the Latissimus Dorsi, also known as the Lats; however, you can easily notice other muscles that work to support the movement, such as core and grip strength. Sometimes, though, this exercise is a little aggressive and you might not be ready to attempt a rope ascent. In this case, we can introduce you to the Marpo Rope Climbing Machine. This device can simulate various rope activities ranging from climbing the rope to a tug-of-war. Further, accessibility and versatility are both pluses. I like to use the rope machine for cardio on days that my legs are too sore to go, or if I am recovering from a lower-body injury.
Workout: I would suggest doing an interval of 30 seconds on, 30 seconds off for 4 to 5 rounds at the end of your workout. During the “go” time, be ready to work!
Workout: A quick workout could be as easy as measuring your quickest 1,000 meters and then trying to beat that time the next time you are at NIFS.
Workout: Use the bike as a warmup or a final finisher. I like to use the bike as a cool-down to keep the blood flowing and ease out of a hard workout. Try an 8–10-minute ride at moderate intensity at the end of your session.
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For people who are injured or just want a great workout, the UBE equipment has something for everyone. NIFS provides support and will help you find the equipment and workouts that are appropriate for your goals and level of training. Train hard with equipment designed to push you to the limits.
If you are unsure about the UBE equipment, please stop and see a NIFS staff member to assist you with your needs. As always, keep working hard to achieve your goals, and don’t be afraid to try something a little different at the gym—you might end up loving it!
This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.