Conditioning
Total-Body Arc Training
Total-body arc training pairs arcing pedal strides with moving handles for low-impact cardio. It builds endurance through coordinated leg and arm movement.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Grip the fixed rails before mounting.
- Step onto the pedals, starting with the lowest pedal, with your feet centered on the platforms.
- Select a low resistance and incline.
- Take hold of the moving handles once you are balanced.
- Drive the pedals through their arcing path with coordinated pushes and pulls on the handles.
- Gradually slow your strides until the pedals stop.
- Return your hands to the fixed rails.
- Step down carefully from the lowest pedal.
Form cues
- Stand tall through your torso.
- Keep your grip relaxed.
- Keep your whole foot supported.
- Breathe steadily throughout.
Common mistakes
- Leaning heavily on the handlesSupport your own body weight through your legs rather than hanging from the handles.
- Forcing a jerky strideLower the resistance until you can follow the pedal path smoothly.
- Knees collapsing inwardKeep your knees pointing in the same direction as your toes throughout each stride.
Safety
Moving pedals can cause a loss of balance during mounting or dismounting. Excessive resistance or incline can aggravate your knees or hips as fatigue changes your stride.
- Locate the stop control before starting.
- Keep loose clothing and shoelaces away from moving parts.
- Increase resistance or incline in small increments, changing only one at a time.
- End the session if you develop joint pain, dizziness, or unusual shortness of breath.
If balance limitations or persistent knee or hip pain make the standing stride difficult, choose a supported alternative or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Total-Body Arc Trainer
Sets and reps
- Sets
- 1
- Target
- 300–600 seconds
- Rest
- No rest timer
Start at a pace that lets you speak in full sentences, extending the duration as your endurance improves.