Below is a sample of exercises you can do with your Vasa Ergometer. There are many more exercises that are possible, especially exercises that target specific muscle groups (back, chest, legs, shoulders). Click here to download the Ergometer Instruction Manual for a complete guide of the exercises.
Click on any title or photo for detailed instructions. NOTE: Many of the exercises you can do on the Vasa Trainer are also adaptable for the Ergometer. Click here for tips on getting started.
Most exercises will be more comfortable performed with the handles rather than the paddles. You may choose to use the paddles for exercises that simulate swim or surf padding strokes. Swim Coaches feel that using the paddles force the athlete to engage the many muscles of the hand that you use while swimming or paddling in the water, resulting in stronger hands and better technique. WARM UP AND STRETCHING Always warm up with 5-10 minutes of light intensity aerobic activity before beginning your workout. Freestyle Endurance is an excellent exercise for warming up. Stretching is also recommended after your warm up and cool down. PROPER BREATHING - Always breathe rhythmically during exercise. Holding your breath can be dangerous because it stops the blood flow to your brain and could make you light-headed or faint.
- Breathe in and out through both your nose and your mouth in order to get enough oxygen during each breath.
- Exhale when the exercise is the hardest, and inhale when the exercise is the easiest.
PROPER FORM AND TECHNIQUE Follow directions for performing each exercise in a correct, safe manner. For exercises you do while lying on your back, press your lower back into the padded bench and tuck your chin to your chest. This will prevent lower back strain and will also give your abdominal muscles a better workout. For any exercises that are labeled ADVANCED, start slowly until you feel comfortable with the motion and follow the tips for safety and stability. - Flywheel- Variable wind resistance feels like swimming in water - the
harder you pull, the more resistance you feel.
- Damper Door - You can open the door in 7 small increments. At setting number 1, the damper door is fully closed, providing the least resistance. It feels like swimming with a current or like paddling downstream. At setting number 7, the door is fully open, providing the most resistance. It feels like swimming against a current or paddling upstream.
Tether Cords - these rubber cords are designed to prevent the seat from rolling too far forward. Every Vasa Ergometer comes with 3 tether cords, light, medium and hard resistance. For example, if you set the damper door fully open at number 7 and wanted to do Butterfly intervals applying maximum force, then you would want to attach the hard tether cord.
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