Most cardiovascular training is lower-body based. Running, biking, elliptical, stair climbing—even rowing—are mainly lower-body activities if done properly. It is hard to find a good cardiovascular workout that primarily engages upper-body musculature.
Swimming is a good upper-body workout, but sometimes the pool can be inconvenient; and if you don’t know the technique, it can be difficult to get all the benefits.
That’s where a relatively new machine, the Concept2 SkiErg, can help. It mimics the motion of cross-country skiing, but you don’t have to be a skier to train on it. It requires the use of the lats, triceps, pecs, and abdominals to pull the handles down; and this movement is unlike any other type of cardio. Not only will you increase your heart rate quickly, but because it engages more muscles than other forms of cardio, you will burn more calories.
When done properly, training on the SkiErg hits the lats, triceps, abdominals, pecs, biceps, quads, hamstrings, glutes, calves, and lower back – all in one quick, intense workout.
The SkiErg Workout
After a five-minute warm-up, start with 30 seconds of high-intensity skiing followed by two minutes at moderate intensity to catch your breath a bit. Repeat this four to six times. As it becomes easier for you, increase the high-intensity interval or reduce the moderate interval, or both. This is a great way to get a cardio workout in 10 to 15 minutes.
If you’re ready to try this amazing total-body cardio workout, stop by the Borgess Health & Fitness Center, or visit our website for more information about all of our fitness programs.
Author: Steve Ball, MA, CSCS, HFS, Borgess Health & Fitness Center