Arc Trainer Cardio
The Arc Trainer Cardio workout is a low-impact, high-intensity cross-training exercise that mimics the mechanics of hiking and skiing. It primarily targets the quadriceps, hamstrings, and glutes while placing significantly less stress on the knee joints than running.
Because the Arc Trainer allows for high caloric burn with lower perceived exertion, our AI analyzes your heart rate response and duration to prevent 'hidden' overtraining. By integrating your recovery data—such as HRV and sleep quality—the app can intelligently adjust your target resistance and duration, ensuring you build aerobic capacity without compromising lower body recovery for your strength sessions.
Form Cues
- Keep your chest lifted and gaze forward.
- Drive down through your heels to engage the glutes.
- Maintain a firm but relaxed grip on the moving handles.
- Keep your knees aligned with your toes throughout the stride.
- Don't lean your bodyweight onto the console.
- Don't lift your heels excessively off the pedals.
- Don't allow your knees to collapse inward.
- Don't hyperextend your knees at the bottom of the movement.
Common Mistakes
- Slouching or rounding the back
- Pushing primarily with the toes
- Gripping the handles too tightly
- Using momentum instead of muscle control
Muscles Worked
This exercise engages the entire lower body, with a specific emphasis on the quadriceps and hamstrings due to the arc-shaped pedal path. The pushing motion heavily recruits the glutes, while the moving handles ensure the biceps, triceps, and upper back contribute to the movement.
Primary
Secondary
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