Workouts Palms Out Palms facing out, 18 inch stride length. Watch Video! Palms In Palms facing in, 18 inch stride length. Watch Video! Lower Body Lower body only - used as a stepper. Watch Video! Workouts Strength Training, Sprint Training, Exercises Learn More VersaClimber Workouts Strength Training Sport Applications VersaClimber Sport is achieved through training "applications" such as a sprint and/or power interval training. The VersaClimber is a phenomenal sport specific training tool to assist athletes in achieving their very specific fitness requirements. Sport training on the VersaClimber actively conditions the entire body for enhanced cardio, strength and power through core strength, flexibility, speed, endurance, and power. The VersaClimber Sport Application Hand Book was written to help all levels of athletes, performance specialists, trainers, coaches, and individuals achieve "sport" specific energy system development (ESD) goals while reducing the potential for overuse injuries. VersaClimber can be used as a closed-chain, non-impact, progressive range of motion and intensity device. The demands required on the athlete because of the sport may cause them to perform periods of aerobic, anaerobic exercise, rest periods during their particular sporting event. Their ability to develop and maximize performance during these periods while minimizing their recovery time will be a contributing factor to their athletic success. Sprint Training Interval Sprint Training Interval training on the VersaClimber is achieved by repetition of: sprinting...resting... sprinting (as is the case for most sports). By increasing the speed and the stroke length of each step, the cardiovascular system becomes accustomed to extremely strenuous exercise and recovery to a resting state again. At first, interval training should consist of short sprints (5-10 seconds) followed by a sufficient recovery period. To recover, reduce your step height down to 4"-6" stroke while breathing deeply. The recovery period should last as long as it takes for your heart rate to return to its lowest target range rate (depends on age, weight and training level). Once the heart rate as recovered, the next interval sprint takes place. This is repeated as many times during 10 minutes. Interval training should begin with 5-10 minutes of "warm up" and end with 5 minutes of "cool down". Why should an athlete use the VersaClimber over other exercise equipment? When athletes use steppers, treadmills, and ellipticals they fail to train upper body simultaneously; with limited range of motion and speed. Additionally, the VersaClimber has no top end limitations; meaning when you ready to go for an all out explosive sprint, the VersaClimber will not hold you back. Interval training is a training method for the athlete who wants an advanced workout to increase their anaerobic fitness level. The purpose of interval training is to provide periods of very high intensity anaerobic activity, separated by periods of low intensity aerobic recovery. By continuously changing the climber speeds (workloads) during a training session, your heart rate will range between the high and low levels of your target heart rate zone, thus conditioning the body to high intensity workloads. The Versaclimber involves exercising the entire body simultaneously and therefore you should workout for at least 6 to 8 weeks at an aerobic pace before attempting interval training. Once you are comfortable with an aerobic workout of at least 30 minutes long you can begin interval workouts. Interval training on the Versaclimber is achieved by the repetition of sprinting, resting, and sprinting. By increasing the speed and the stroke length of each step, the cardiovascular system becomes accustomed to extremely strenuous exercise and recovery to a steady state. An example would be running a hill and then returning to the bottom, walking and breathing deeply. At first, the work intervals should consist of short sprints (3-5 seconds) followed by a long recovery period. To recover, a short 4-6 inch step height is taken at a greatly reduced climbing speed, while breathing deeply. The recovery period should last as long as it takes for your heart rate to return to its lowest target range. As you become better conditioned, the working interval time should be increased, while the recovery time between each work interval will become shorter and shorter. These achievements indicate an improvement in cardiovascular recovery conditioning. Remember to always warm-up for a minimum of 10-15 minutes on the Versaclimber before beginning interval workouts. It is also very important to continue climbing during recovery periods and to gradual cool down 5-10 minutes after your workout. Interval Example: Interval Workout for 150 LBS. 25 Year Old Healthy Male, Using 65% of Maximum Heart Rate As Recovery Heart Rate. 220 - 25 = MHR x 65% = 127 0 - 15 MIN Warm up to heart rate of 127 beats per min. (bpm) minimum. 15 - 20 MIN Perform 3-5 sec. sprints. Allow heart rate to return to 127 after every sprint. 20 - 25 MIN Maintain heart rate of 127 25 - 30 MIN Perform 3-5 second sprints. Allow heart rate to return to 127 after every sprint. 30 - 35 MIN Cool down to heart rate of 127 Exercises The VersaClimber provides a more complete, safe and overall better exercise than treadmills, ellipticals, steppers, running, cycling, swimming, rowing or cross country skiing because the VersaClimber works all the major muscles of the body in one safe, smooth rhythmic motion. Climbing against gravity also burns more calories than any other exercise. Sport Specific Training Hand Book To learn more about sport specific training on your VersaClimber. VersaClimber accommodates all levels of fitness and ages because you can walk, jog, run, or sprint vertically at various stride lengths and running speeds. We also have a training guide for "Taku" interval sprints on VersaClimber. Compliments of Hybrid Fitness. With a simple positioning of the hands (holding on the side rails), your Versa Climber becomes a stepping machine to concentrate the work on the lower body. By having a stair stepper and climber all in one machine, you can change your workouts easily to keep you motivated and exercising toward your fitness goals. Upper Body Strength Exercises With your hands in the reverse position (palms facing towards you), the frontal muscles of the deltoids and biceps in addition to the large muscles of the back are strengthened. Concentrate on pulling down right, then left, with your latissimus dorsi (side of back), anterior deltoids (front of shoulders), and the biceps muscles of the arm. This flexion on one side of the body while extension on the other side of the body will tone and trim your sides, stomach, back, and back of arms. Both sets of muscle groups, front and back can also be worked simultaneously by changing grips from the reverse to the forward hand grip positions (palms facing away from you). Working the upper and lower body Separately The two stationary hand rails can be used to grasp and anchor the upper body while stepping with the legs only. By holding the hand rails in front of you or to the side of your body and stepping with the legs only, the buttocks, front and back of the thighs, calves and shins can achieve a complete lower body aerobic and strength exercise. Stair stepping is also an effective way for beginners to become familiar with the VersaClimber. After regular use, the user can graduate to full body climbing. Heart rate can be increased or decreased during this exercise by increasing or decreasing your stroke rate (how fast you are stepping) or by increasing or decreasing your stroke length. This stepping exercise can be performed in any mode of operation. For the advanced athlete, a quad burn can be achieved by squatting down (while holding the stationary handgrips) so that the knees are at approximately a 90 degree angle. With the knees positioned on either side of the Versaclimber, start with short steps and gradually increase to the maximum comfortable stroke. THE KNEES MUST STRADDLE THE MACHINE and the arms must be bent to maintain the body weight within the base of the machine. The arms and shoulders can be exercised by standing on the base plate in front of the Versaclimber and driving the moveable hand grips. Palms can be in the forward or reverse grip. Pull down with one arm and resist with the other arm, or push and pull with one arm while resisting with the other arm. During this activity, a full range of cyclic rates and stroke lengths can be selected to exercise the upper body only. These isolated exercises can be performed as an interval exercise during your regular aerobic workout.