The sports industry today offers a wide range of modern trainers. Recently, ergometers are becoming more and more popular. These are devices that take the cardiac load into account. An ergometer is a state-of-the-art piece that can be found in almost all global brands producing sports equipment. It is a versatile device that allows you to achieve various goals in a short time.
Ergometer functions and training effects
According to international rules, an ergometer must meet two mandatory requirements, that is, must be equipped with:
- a clear unit to determine the load in watts
- a transmitter to measure the pulse
Such training with precise regulation helps to avoid overloading the body, monitor the heart rate in real time and ensure safety during exercise. The wide application of ergometers allows you not only to recover with its help, but also to get the most out of your workout without harming your health.
The ergometer enables synchronous use of all parts of the body. This increases the efficiency of all muscle groups: legs with buttocks and thighs, arms with shoulders, chest and back. When exercising on an ergometer, the strain on the knees and ankles is minimised. During movement, the feet are always in a position that helps prevent joint strain, a so-called “closed kinematic chain”. Everything is controlled by a monitoring device.
Ergometers are in the group of cardio equipment that allows you to achieve any results without harming your health, along with an increase in aerobic capacity of the body. The body will absorb oxygen better during exercise, supplying the muscular system with it. If one exercises vigorously and regularly, aerobic capacity will increase by up to 30%!
Ergometers successfully facilitate the process of weight loss, rehabilitation after injuries and illnesses, increase endurance, strengthen the cardiovascular and respiratory systems. They also improve coordination of movements.
We distinguish three types of ergometers:
- rowing
- ski
- cycling
How to exercise and what to pay special attention to
Rowing ergometers were the first. Today you can find them in almost every gym. When using the machine, the trainee performs a movement similar to rowing. Originally, this device was to serve professional rowers. It was created so that athletes would have a place to train and practice their form during the off-season. Rowing is a demanding exercise, but it brings spectacular results. Patient people will appreciate the "rower" for improving the efficiency of the body. Your back, abdomen, arms, chest, wrists, buttocks and entire legs are working during the exercises.
While on a rowing ergometer, secure your feet on the appropriate platforms. Select the correct load. It is important to maintain the correct posture throughout the workout: straight back, whole body slightly bent forward. Hold the bar with a grip. Keep your arms straight, i.e., not over-extended. During the entire workout on the ergometer, remember to pull your shoulder blades together and push your chest forward. From this position, push off with your feet from the platform. Then straighten your legs. Being slightly bent forward, keep your legs and arms straight. The movement begins when the paddle is approximately at knee height. Draw the bar towards your sternum and keep your elbows close to your torso. The strength should come from your legs, not your arms or back. Other common mistakes are leaning back too early, which is bad for your spine, because then it takes the biggest load. Do not bend your wrists at the end of the movement.
The ski ergometer was created with skiers in mind, but it quickly became a "must have" piece of equipment in CrossFit boxes and fitness clubs. It looks like a vertical rowing machine. Functional upper body work is coordinated with gluteal and leg muscles. The correct technique tests the stabilising muscles, especially the core. During one training session you will work on your fitness, coordination, strength and stability.
The machine allows you to train with both: the bipolar and classic technique with alternating arm movements. Due to the fact that the workout can be performed standing or sitting, it can be successfully used by people with restricted mobility.
Double pull technique:
Place your feet at shoulder width and your hands slightly above your head, with your arms being bent. Vigorously pull the handles down engaging the core abdominal muscles and bend the knees. Keeping your arms bent, hold the handles fairly close to your face. End the movement with your knees slightly bent and your arms extended down along your thighs. By moving your arms up and straightening your body, you will return to the starting position
Classic ski technique:
Start your workout with one arm raised and slightly bent. Pull the upper arm down, while simultaneously and gradually lifting the arm that was down. Continue the alternating movement of arms, keeping the flexion of the pulling arm as the stronger position.
Mixed techniques:
You can add different techniques, such as standing with one leg forward and one leg back, which you then alternate. You can also find yourself standing on your toes in certain parts of your training, in the same way as you would on skis. You can also do the workout on the SkieErg without using your legs, working only your upper body and torso.
A bicycle ergometer is a machine that is similar to riding a bicycle. Originally used by cyclists to stay in shape and train during the off-season. It is found in gyms and fitness clubs and is used primarily for aerobic training. As with cycling, it exercises the muscles of the legs, but also the abdomen and back very intensively.
Before starting to exercise on a cycle ergometer, the saddle should be adjusted accordingly. It should be at such a height that one leg, with the foot resting on the pedal, is fully extended at the knee. It is also worth adjusting the handlebars. The angle of the handlebars should be such that the body is leaning forwards at about 45-degrees. Place your hands loosely on the handlebars, keep your abdomen tight and start pedalling smoothly.
Intervals are a good and effective option for training on an ergometer, but be careful. With the correct technique, this can be a truly extreme training.
Develop the correct movement and only then increase the speed or load.
Our equipment recommendation
All NPG Cardio machines: NPG Row, NPG Ski, NPG ErgCycle are suitable for both beginners and professionals, and can also be used by people with reduced mobility. They are mobile and can be used in a fitness club, gym, CrossFit box, rehabilitation hall, sports club, as well as in smaller rooms such as a home gym.
We have opted for proven solutions, which we duplicate in this series in several devices (resistance wheel, monitor). Intuitive operation, solid, stable construction ensuring safety and comfort of use allow you to focus on achieving maximum results.
They do not require external power supply, you can put them anywhere without worrying about the length of the cable. They can be successfully used outdoors, which diversifies the training and increases pleasure from exercising.
They are easy to assemble. In a few moments with the use of basic tools you can start training. The high quality of components used in the production of NPG Cardio, as well as demanding tests, have allowed us to create equipment that will serve you reliably for many years. Designed for long-term, maximum use in clubs or CrossFit boxes, and despite their commercial purpose, NPG Cardio can easily be used at home.
Check out all the NPG gym equipment on fitnessmarkt
Fitness Club 24 Sp. z o.o.
Komorowicka 110
43-300 Bielsko-Biała
Poland
Contact:
+48 33 486 90 07
sklep@fitnessclub24.pl
https://www.fitnessclub24.co.uk
Source and image source: Fitness Club 24
Published on: 13 July 2022