What training zones should I be using with an ergometer?

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At first glance, the upper-body ergometer is mainly considered to be upper-body strengthening equipment. Once you try the equipment, you will notice that your heart rate will increase and your shoulders and arms will fatigue quickly. Because of these training effects, you will have to adjust your heart rate training zones to make sure you don't put yourself in an over-trained state. In general, there are three heart rate zones or energy systems. You are either in a low-intensity aerobic training, in endurance training around your anaerobic threshold, or a high-intensity system that targets a different part of your anaerobic system. Since your heart rate is just a guide during exercise and not always a true indicator of the energy system you have tapped into, you need to monitor your progress more by how you feel, rather than by heart rate alone. In general, you should reduce your zones by ten beats per minute compared to what you use on a treadmill or elliptical.  When just beginning, you should stay in the two lower zones and keep your time exercising in the higher zones shorter.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.