SHIFT Fit
Arm ergometer
Arm ergometer: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit facing handles at comfortable chest height.
- Turn handles through a full controlled cycle. Keep shoulders relaxed and torso steady.
- 5 minutes continuous at an easy conversational pace. Start and finish gently. This is a duration option, not a fitness-level assessment. Keep shoulders relaxed and torso steady.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 5 minutes continuous at an easy conversational pace. | full gym |
| beginner | 10 minutes continuous at an easy conversational pace. | full gym |
| beginner | 15 minutes continuous at an easy conversational pace. | full gym |
| beginner | 2 minutes easy, then 4 × (1 minute moderate + 1 minute easy), then 2 minutes easy. | full gym |
| beginner | 2 minutes easy, then 4 × (2 minutes moderate + 1 minute easy), then 2 minutes easy. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Setting resistance too high; gripping the handles rigidly; rushing before the setup is secure. Exercise check: Keep shoulders relaxed and torso steady.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.