Training with the Vasa Trainer allows a wide range of resistance options, progressing from near zero resistance for range of motion exercises to maximally challenging for strength building. There are 6 ways to adjust the resistance and the function of your workouts.
 |  | low slope on monorail
| high slope on monorail |
1. Adjust the monorail angle: You can adjust the slope of the monorail for more or less resistance. There are 15 settings on the front telescoping tube. Click here to download a Resistance Chart in PDF format. This chart presents the equivalent pounds resistance at all monorail levels for your body weight.
2. Use the Pulley Cable System: By using the Pulley Cable System (PCS), you will reduce by half the resistance at any monorail incline setting compared to using the webbing straps. This is due to the mechanical advantage provided by the pulleys. In general, the PCS is best for strength exercises using weaker muscles, continuous freestyle, cardio-pull, nordic ski poling, continuous circuit exercises, and rehabilitation exercises. Also, exercises performed either sitting or standing off the Vasa Trainer must be done using the PCS.
3. The webbing straps double the resistance at any monorail incline setting compared to using the PCS. Therefore, the webbing straps are ideal for doing muscle-building strength exercises that require significantly more resistance.
 |  | butterfly finish with pulley cable
| butterfly finish with webbing straps |
4. Add or remove stretch cords and power cords: - Stretch cord is a light resistance rubber tubing cord that connects between the rear stanchion and the seat carriage for added resistance and dampening the forward motion of the seat. Your Vasa Trainer comes standard with 1 stretch cord. To add more resistance, use our power cords.
- Power cords come in 4 resistances and are designed to engage sooner than the stretch cords, providing greater resistance for a longer range of motion. Their best uses are for developing power in your stroke, for leg push off exercises, and for added resistance while doing freestyle with the PCS. Power cords are an accessory.
 |  | stretch cord
Stretch Cord: 5-10 lbs.
| power cords (4 resistances)
Superlite Power Cord: 6-16 lbs.
Lite Power Cord: 7-23 lbs.
Medium Power Cord: 9-28 lbs.
Hard Power Cord: 12-38 lbs.
|
*resistance range through elongation of cord, related to maximum stretch.
5. Add free weight plates to weight bracket that mounts to the seat carriage. - The weight bracket accessory allows you to add standard free-weight plates to the Vasa Trainer. You can add up to 50 lbs. of weight to increase the resistance load, thereby making the exercise harder.
- Adding weights to the weight bracket is also useful for doing exercises while sitting or standing off the Vasa Trainer. This is especially important in physical therapy and rehabilitation settings, where fine tuning the resistance is critical.
6. You can also perform many exercises standing or sitting off the machine by using the pulley cable system to pull the seat along the monorail, thereby creating a traditional pulley weight system.
|
