Tagged cardio

Why I Use a Cybex ARC Trainer for Cardio

Arc trainer

After my prior post “Treadmills Are For Hamsters!”, many of you have asked me what equipment I use in the gym to do High Intensity Interval Training (HIIT). And while I believe that there is no better workout than a brisk climbing hike up a wooded mountain trail, rain days and busy schedules often force us to train indoors.

After my knee replacement surgery in 2010 (It’s now my strong knee!), I was on the lookout for a new piece of equipment to do HIIT cardiovascular training. The treadmill offered too much shock on the my knee joints, the stationary bike put too much pressure on my low back and I just think the elliptical is a weird machine with an unnatural motion.

I wanted something that gave me an awesome sweat producing high intensity workout but was easy on my knees and spine while improving my range of motion. I also didn’t want to be so bored that I had to watch TV while doing it.

My search ended when I discovered the Cybex Arc Trainer and I love using it for HIIT workouts. It works the upper body as well as the lower and I feel like I’m climbing a mountain when I’m on it! The arcing motion is similar to climbing up a hill with walking poles or climbing up stairs while pulling up on the handrails. As you climb, you’re working against gravity, which really stimulates muscle metabolism. And you never have to go downhill, so your joints don’t take a beating.

I use it three times a week and my sessions usually last 20 minutes. I perform at least 8 high intensity intervals. I roughly follow the HIIT formula of 30-45 seconds of high intensity at 90-100% of my maximum heart rate alternating with a couple of minutes of lower intensity at 60-70 max heart rate. But quite often I just rock out to the pace of the Nine Inch Nails coming through my headphones!

From the Cybex website:

The Arc Trainer, is scientifically tested to be gentler on your joints, burn 16% more calories than an elliptical, and is stronger and more durable than the leading ellipticals. On the Arc Trainer, the legs travel in a biomechanically correct path of motion. There’s less stress on the knees and more activation of the glutes and hamstrings.

Most gyms and health clubs now stock the equipment in various forms. To get an idea of what it looks like and how it works, I’ve included the link below

Here’s a link to the Arc Trainer website where you can learn more about the its benefits, compare it to the elliptical and see video of it in action

Keep Looking Forward…

Dr. Pete

drgratale@optonline.net

www.DrPete.com

201-836-9558

Treadmills are for Hamsters

treadmills

I’ve been saying it for years, treadmills are for hamsters! Has there ever been a more boring, monotonous and ineffective cardio exercise system? At least in the way that most people practice it? The 80s concept of steady state cardio conditioning is dead…replaced by a form of training called metabolic or high intensity interval training (HIIT). My old school musclehead buddies used to call it “aerobic powerlifting”.

In a nutshell, metabolic training means training at higher intensity with shorter periods of rest using multi-joint resistance circuits. These shorter workouts burn massive amounts of calories and fat, strengthen your heart and skeletal muscles and rev up your metabolism for up to 48 hours after your workout!

Here’s a great article written on the subject by athlete, exercise physiologist and fellow certified strength & conditioning specialist Rachel Cosgrove. I like this article because Rachel tackles the issue from the perspective of her own athletic experience backed by the latest scientific research. She also gives great tips to incorporate more of this type of training into your schedule.

The good news is that metabolic training takes less of your time while yielding superior results. It is also a scalable form of training in that beginners can start with short, easy workouts and progress to higher and higher levels of intensity and improvement. Enjoy, and let me know in the comments or through email what your thought are.

Click here to read the article