STRENGTH TRAINING
The VersaClimber can be used to develop strength, power and endurance for all of the major
muscles of the body. The VersaClimber hydraulic control system provides an ISOKINETIC
exercise. ISO: equal; similar. KINETIC: of or provided by motion. The term ISOKINETICS
when applied to EXERCISE indicates that THE EXERCISE IS PERFORMED AT THE SAME
RATE OF MOTION REGARDLESS OF THE AMOUNT OF FORCE EXERTED. More simply,
when the rate of motion is selected, any forces applied by the person pedaling, stepping or
climbing, high or low, will be resisted by the hydraulics, at that same pre-selected rate or
speed.
STRENGTH
To develop full body strength, set the hydraulics to a slow rate of motion. Rotate control knob
to the right (clockwise) until the desired slow rate of motion is obtained and perform 8 to 12
slow repetitions, Push and pull with both arms and legs in the upward and downward
directions.
POWER
To develop power, set the hydraulics to a faster rate of motion. Rotate control knob to the left
(counterclockwise) until the desired speed is obtained and perform 15 to 30 fast repetitions.
Push and pull with both arms and legs in the upward and downward directions.
ENDURANCE
To develop endurance, set the hydraulics at intermediate rates of motion and pedal step or
climb for extended periods of time, (30 minutes or more).
TYPES OF RESISTANCE EXERCISES
With the hydraulic control properly adjusted, the VersaClimber has the capability of providing
various strength conditioning exercises. A lat pull, chin up, military/shoulder press, squat, leg
press, and leg lift can all be implemented.
UPPER BODY EXERCISE
The arms, shoulders, chest and back can be isolated by standing on the base plate in front
of the VersaClimber and pushing and pulling the moving handles. Position the handles so
that they are within reach when the arms are fully extended. Select the desired rate of motion
with the hydraulic control knob. With your hands in the start position (palms facing away from
you), concentrate on pulling down right then left with your latissimus dorsi (side of
back), posterior fibers of deltoids, (back of shoulders) and the triceps brachaii (back of arm).
This flexion on one side of the body with extension of the other side of the body will tone and
trim your sides, stomach, back and back of arms.
To isolate more chest, (pectoralis group), biceps brachaii (front of arms), anterior deltoids
(front of shoulders) and stomach (abdominals) perform the same pulling action with a reverse
grip (palms facing you). Both sets of muscle groups, front and back, can be worked by
simultaneously pushing and pulling right and left. During this upper body only activity, a full
range of cyclic rates and stroke lengths can be selected.
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