{"id":133528,"date":"2025-05-26T15:07:14","date_gmt":"2025-05-26T15:07:14","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/133528\/"},"modified":"2025-05-26T15:07:14","modified_gmt":"2025-05-26T15:07:14","slug":"everyone-should-learn-to-master-this-one-cardio-machine-to-boost-fitness-says-an-expert-trainer","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/133528\/","title":{"rendered":"Everyone should learn to master this one cardio machine to boost fitness, says an expert trainer"},"content":{"rendered":"

Chances are, if you’ve stepped into a gym in recent years, there’s one piece of kit you’ve avoided out of pure instinct. The one that looks like a rowing machine tipped up on one end with handles you pull towards the floor.<\/p>\n

It\u2019s called the SkiErg, and it uses an action that mimics that of Nordic skiers using poles to propel themselves along.<\/p>\n

The erg in its name is in reference to an ergometer that\u2019s used to measure work, scored in calories or meters.<\/p>\n

You may like<\/p>\n

As far as cardio machines go, it\u2019s unique in that its primary focus is on the upper body rather than lower, and the technique can take a bit of getting used to. I\u2019ve wrestled with many a SkiErg in my time and my technique still leaves a lot to be desired.<\/p>\n

But when asked if there was one piece of gym kit he recommends above all others, David Lloyd<\/a>‘s master trainer Jack Claxton<\/a> didn\u2019t hesitate. \u201cThe Concept2 SkiErg,\u201d he tells Fit&Well. \u201cMy clients always tell me I\u2019m on commission for using it, because I use it that often.\u201d<\/p>\n

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\"Amazon.com<\/p>\n

<\/a><\/p>\n

Claxton says he builds almost all of his own workouts, and those of his clients, around this misunderstood cardio kit.<\/p>\n

\u201cIt goes into pretty much all my workouts because you can adapt it for absolutely anyone. I\u2019ve had a lady who\u2019s had a hip and knee replacement, but with the SkiErg we can get her sat down and it\u2019s still a full workout from the waist up.\u201d<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Claxton says you can use it for bursts as short as 30 seconds for a high-intensity cardio blast, or to chase down a kilometer or more if you’re a bit fitter or looking to build stamina.<\/p>\n

\u201cIt\u2019s so adaptable,\u201d he adds. \u201cYou can use it for pure endurance, for power or for intervals.\u201d<\/p>\n

Jack Claxton\u2019s SkiErg interval workout<\/p>\n

Claxton’s go-to drill is the same whether you\u2019re a SkiErg beginner or experienced cross-country skier: three descending intervals for time (meaning as quickly as possible) with one minute of rest between intervals.<\/p>\n

For time: <\/strong><\/p>\n

    \n
  1. Distance<\/strong> 300m Rest<\/strong> 60sec<\/li>\n
  2. Distance<\/strong> 200m Rest<\/strong> 60sec<\/li>\n
  3. Distance<\/strong> 100m Rest<\/strong> 60sec<\/li>\n<\/ol>\n

    \u201cThe idea is to increase the pace with each interval,\u201d says Claxton. \u201cFor the 300m, you might aim to start around a pace of 2min\/500m, for example. Then for the 200m, increase to 1min 55sec\/500m. Then for the 100m, accelerate to a bit more of a sprint, say around 1min 50sec\/500m.”<\/p>\n

    If you prefer to go by feel, guage your effort levels out of 10. \u201cAim for an effort level of 7\/10 for your first interval, 8\/10 for the second and 9\/10 for the third,\u201d says Claxton.<\/p>\n

    To progress the workout, you can reduce the rest periods, repeat the routine two or three times, or perform a lower-body or core dominant exercise during the rest, such as a squat, jump lunge or plank.<\/p>\n

    If your gym doen\u2019t have a SkiErg, Claxton says you can use a rowing machine instead and perform the same descending interval workout. \u201cNot every gym has a SkiErg, but 90% will have a rowing machine,\u201d he says.<\/p>\n

    \u201cIt\u2019s not as easy to adapt and requires a different technique, but the combination of legs, core and arms is the closest alternative you\u2019ll find to the SkiErg.\u201d<\/p>\n

    I tried this routine, alternating from the SkiErg to the rowing machine for each interval, and found it provided an effective full-body cardio challenge.<\/p>\n

    SkiErg technique<\/p>\n

    SkiErgTechnique | Learn How to Use the SkiErg | Concept2 – YouTube
    \n\"SkiErgTechnique<\/p>\n

    Watch On <\/a><\/p>\n

    Claxton has a phrase you can use to cue your technique. \u201cI tend to call out \u2018hips, bend, extend\u2019 when working with clients,\u201d says Claxton.<\/p>\n

    \u201cLead with the legs in a bit of a squat position. Bend your elbows in tight like you would for a triceps pushdown. Extend your arms straight at the end. Then allow everything to come up together.\u201d<\/p>\n