It was curiosity at first sight. And love at first workout.

That’s the response I had after first seeing – and then trying out – the Cybex Arc Trainer at a client’s fitness center last year.

I was so impressed with the Cybex Arc Trainer that I decided to purchase one for my home gym.

After a false start with the home version of the machine (the 350A Home model, which I didn’t like – more about that after the jump), I upgraded to the top of the line Cybex Arc Trainer 630A  (now the 750AT) – the same commercial grade equipment at the gym.

The Cybex Arc Trainer 630A is far and away my favorite cardio fitness equipment. Here’s my assessment of the Cybex Arc Trainer – and why I think it is the best elliptical trainer / cross trainer on the market.

What I Like:

• A great workout but not hard on the joints: The unique  ”reverse arc” motion moves your legs in a biomechanically correct pathway – reducing stress at your knee. The arc never places your toe behind your knee (when your toe moves behind your knee there is significantly more stress applied to your knee joint). 

• Adjustable stride height: This is where the Cybex Arc Trainer really shines. With other elliptical trainers, your stride height remains fixed in the same position.  With the Cybex Arc Trainer, the stride height – how high your knees come up as you stride – is adjustable. As Cybex describes: “At the lower incline levels, the ‘glide’ is a cross country skier. In the mid-range levels, the motion is a ’stride’ (like an elliptical except with proper positioning). At the high levels, the ‘climb’ of a stepper or climber.” I like the variety this provides in my workouts, both physical and mental. Especially during the “Hill Profile” programmed workout.

• Natural movement of legs and arms: With the Arc Trainer, as your right leg moves forward, your right arm moves forward at the same time. This allows you to always maintain optimal posture during exercise, which virtually eliminates stress on your back. And it tracks similarly to the way your legs and arms move same side when running (which I prefer). With other cross trainers, your arms and legs move in opposite directions.

• Display: The digital display is easy to use and easy to read. The upper display shows distance, calories, calories/hour, METs, watts, strides per minute and heart rate; lower display shows time, incline and resistance level.

• Solid feel: everything about the fit and finish of the Cybex Arc Trainer is solid and well put together.  

• Smooth ride: The Cybex Arc Trainer is the BMW of elliptical trainers.

• Self powered: does not require a power cord (one less tangle of power cord = simplicity). 

• Wide cup holder: Accommodates even my relatively wide CamelBak bottle.

• Cybex employees: The employees I spoke with on the phone were helpful, friendly and professional. Particularly Bill Domineau, Vice President of Customer Service, who enabled me to do a paid upgrade from the 350A Home which I hated, to the 630A which I love. Dear Cybex,  you have a winner with Bill!

What Could Be Better:

• Tray: the “magazine rack” lacks a good place to put your iPod, the shelf is too narrow. In an otherwise well designed high-end machine, this is an oversight, given that most of users have MP3 players.

• No cool down function: The Cybex Arc Trainer doesn’t have a cool down function. You can get around this by starting another 10 minute workout in Manual program, with low level and low incline. But on a high-end machine, I’d expect the work out programs would have the option for a cool down.

• Safety of children and pets: the way the hinged parts move, you MUST be 100% sure that children and pets are kept out of the room while you workout. This is not optional, this is otherwise potentially extremely dangerous. A child or pet investigating the machine while you exercise could be seriously injured or worse by the force of the moving parts near the base of the machine. While there is a warning sticker on the machine, I’d like to see Cybex engineers design a machine that has more safety space between the base and the moving parts.

After the jump:

• My mini-review of the Cybex Arc Trainer 350A Home

So what do YOU think? What’s your favorite exercise equipment? What do you like best about it?

My Mini-Review of the Cybex Arc Trainer 350A Home:

The 350A Home (now 360A Home) version of the Arc Trainer machine is not the same as the commercial version. Not even close. It’s sort of like the difference between a Chevy and a BMW. Both are cars and will get from point A to point B. But the BMW has the far superior ride.

While they look similar, there are many key differences between the home and commercial versions. At the time I purchased, Cybex marketing materials did not adequately explain the differences. So I’ll detail the differences here:

What I Didn’t Like:

• The control panel buttons look and feel cheap, like they are from a science fair kit.
• Resistance levels go from 1-20, but at maximum setting of 20, the resistance is merely 50% of the 630A model.
• Incline level of 1-10 on the 350A Home does not equate to incline level of 1-10 on the 630A (approximately 70% less stride height – this is a BIG difference, and IMO makes the 350A a non-starter.)
• The arms of the machine feel too far forward, causing you to lean in to reach them and taking you outside of the ideal position Cybex describes with the 630A.
• Not as smooth as the 630A.
• While doing a programmed workout that includes changes to incline, the display doesn’t show the incline number changing as the inclines changes (unlike the 630A model).
• Cupholder is too small.
• The unit I received came with backlevel firmware, and the wireless heartrate monitor did not work correctly.
• The unit I received had a backlevel manual.
• Set up issues: the arm bolt wouldn’t fit as intended, and as a result a service call by a technician was required; there was a loud vibration inside the motor housing, that required yet another service call by a technician.

What I liked:

• The tray is well-suited to place an iPod on it.
• Functional
• Less expensive than the 630A.
• Design looks good.
• Despite the things I didn’t like, it is still better than a standard elliptical trainer.
• While I’d prefer to never have to meet a service technician, the independent service technicians I met with outstanding. A+

I’m co-planning a session proposal for the SXSW Interactve conference, with Biray Alsac of FITTmaxx Institute. Hope to see you there in 2009!

“Reduce MySpace Between Waist & Thighs So Wiki Live Longer.”

Let’s face it, most of us in the Web 2.0 community lead a non-stop lifestyle, with jobs that keep us plugged in 24/7, online, time-starved and sedentary. And that could be killing us. Literally.

When Internet famous blogger Om Malik suffered a heart attack December 28, it was a wake up call that he needed to change his non-stop unhealthy lifestyle. “Living a healthier life isn’t just one of my New Year’s resolutions,” Malik wrote. “It’s doctor’s orders.”

We know we should be taking better care of ourselves. We might even know a few things we could be doing. But how to get started? And how to keep it going with all the demands on our time?

In this highly participatory session, discover how Web 2.0 platforms and technologies can help us achieve our health and fitness goals. Gain insights from expert panelists about the most important things you can do right now to get the best results in the least amount of time. Discuss real life practical examples: what works, and what doesn’t work. Discover the keys to feeling better, looking great, having more energy. Be inspired by your fellow Web 2.0 friends and colleagues.

Is a heart attack in YOUR future? Could be…

Don’t wait for doctor’s orders, learn how to make positive lifestyle changes now and how to get fit with the help of Web 2.0 technologies.

##

Some early user feedback posted on SXSW:

“A much needed discussion!” – Karen Gurney

“Amen! I’ll be there!” – Rebecca Newton

“Excellent panel idea.” – Janice James

• About David Eckoff
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• Contact Me

Just received my most recent fitness results, which I’m measuring over time via hydrostatic analysis, the gold standard and most accurate method for measuring body composition.

I’m publishing the results here, because a public commitment is a great motivational tool for staying on track to my goals.

In future posts, I’ll talk more about how I accomplished these results, with some suggestions for how YOU might achieve similar results.

Results Over The Last Four Months:

• Body fat %: reduced from 15.7% to 12.1% (now in the 95th percentile for my age; further improvements are for athletic or cosmetic purposes, not necessarily for health)
• Lean Muscle %: increased from 84.3% to 87.9%. It’s hard increasing muscle mass at the same time you’re decreasing body fat, so I’m pleased with the results, which I’ve accomplished through “Static Contraction Training“, a method of strength training that I first heard about from Tony Robbins. SCT has enabled me to get the greatest results in the least amount of time each week. To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. Pete’s the best!
• Cumulative Over The Last Eleven Months: Gained 6.5 pounds of muscle; lost 12.5 pounds of fat.Net, I’m well on my way of transforming my body through fitness and nutrition.My goals for the next quarter: 1) continue to increase functional strength; and 2) keep body fat constant and add 3-5 pounds of lean muscle mass.

Charts that show my results over the past eleven months, since February 2007:

Body Fat Percent:

Lean Muscle Mass Percent:

Change in Lean Muscle and Body Fat in Pounds:

Related strength training tip: I have been using NewGrips to cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. NewGrips are made of neoprene and I’m finding are much better than traditional weight lifting gloves. I bought these, use them every workout and think these are the best weight lifting grips around. If you decide to get a pair, I’m linking to NewGrips with an affiliate link, meaning I get a token commission if you click from my link and purchase a pair of NewGrips from the manufacturer. – David Eckoff

Additional links:

Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)

Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):

Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )

Strength Training with Static Contraction Training: results after four months (November 23, 2006)

I’ve been getting numerous requests for the music playlist from my strength training workouts, here’s what’s on my iPod when I train. What’s your take? What songs would you add to the playlist?

Track, Artist, Album

Related Articles: How I gained 7 pounds of muscle and lost 12 pounds of fat (Static Contraction Training, Cybex Arc Trainer and Fitness Tracker) 

UPDATE: the original article below describes my training with SCT as of August 2007. Here are additional links to updated results:

• Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)
• Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)
• Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):
• Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )
• Strength Training with Static Contraction Training: results after four months (November 23, 2006)

I’m measuring my fitness results quarterly via hydrostatic analysis, which is the gold standard and most accurate method for measuring body composition.

Results Over The Last Three Months:

• Lean Muscle: gained another 6.1 pounds of muscle (excellent for my 162 lb frame; following Static Contraction Training, a method of strength training that I first heard about from Tony Robbins. SCT has enabled me to get the greatest results in the least amount of time each week. To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training.
• Fat: lost another2.85 pounds of fat (also good for my frame)
• Body fat %: reduced from 17.8% to 15.7% (in the 85th percentile for my age; further improvements are for athletic or cosmetic purposes, not necessarily for health)
• Cumulative Over Six Months: Gained 7.3 pounds of muscle; lost 5.8 pounds of fat.Of course, one or two quarters is a short period of time. Longer term, if I continue at the same pace over the next six months, then for the year I will gain more than 14 pounds of muscle and reduce almost 12 pounds of fat. Net, I will have transformed my body through fitness and nutrition.Charts that show my results over the past six months, since February 2007:

Body Fat Percent:

   Lean Muscle Mass Percent:

Change in Lean Muscle and Body Fat in Pounds:

BREAKING IT DOWN: How does hydrostatic body composition measurement work? According to the Department of Kinesiology and Health at Georgia State University:

“This method uses Archimedes principle which states that when a body is submerged in water, there is a buoyant counter force equal to the weight of the water which is displaced. Because bone and muscle are more dense than water, a person with a larger percentage of fat free mass will weigh more in the water and have a lower percent body fat. Conversely, fat floats. Therefore, a large amount of fat mass will make the body lighter in the water and have a higher percent body fat. If each test is performed correctly according to the recommended guidelines, there is a +/- 1.5% error.

Related strength training tip: I have been using NewGrips to cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. NewGrips are made of neoprene and I’m finding are much better than traditional weight lifting gloves. I bought these, use them every workout and think these are the best weight lifting grips around. If you decide to get a pair, I’m linking to NewGrips with an affiliate link, meaning I get a token commission if you click from my link and purchase a pair of NewGrips from the manufacturer. – David Eckoff

Additional links:

Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008) 

Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)

Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):

Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )

Strength Training with Static Contraction Training: results after four months (November 23, 2006)

Regular readers of my blog know that I’ve been doing a form of fitness and strength training called Static Contraction Training – and that I’ve achieved significant gains in strength (34% gain on bench press and 39% gain on leg press).

Static Contraction Training is a method of strength training that I first heard about from Tony Robbins. SCT has enabled me to get the greatest results in the least amount of time each week.

To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. Pete’s the best!

With the very heavy weights needed for SCT, I’ve pretty much maxed out the conventional equipment at the gym. I found myself spending more time than I wanted loading and unloading weight plates – counter to my goal of maximum results in minimum time – so I began looking for a better option.

I decided to get the “Streamline SR” from Super Rep (formerly known as Explosive Fitness), equipment specially developed for Static Contraction Training. The equipment uses a static (but adjustable) bar, with a meter that measures force up to 5,000 pounds of resistance. I recently received the equipment and it is the first component in my home gym.

The Streamline SR requires assembly, with two 9/13-inch wrenches and one 1/2-inch wrench. The instruction manual suggests to allow two to four hours for unpacking and assembly, which proved to be about right. Assembly wasn’t as difficult as I thought it would be: it was somewhat like assembling a bicycle.

I’m looking forward to integrating this equipment into my work out routines, and will report the results here from time to time. In the meantime, here are unpacking photos, as well as a photo of the finished unit:

The equipment came in 3 boxes.

Unpacking one box.

Unpacking another box.

A few hours later, fully assembled, trying out the bench press.

Related strength training tip: I have been using NewGrips to cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. NewGrips are made of neoprene and I’m finding are much better than traditional weight lifting gloves. I bought these, use them every workout and think these are the best weight lifting grips around. If you decide to get a pair, I’m linking to NewGrips with an affiliate link, meaning I get a token commission if you click from my link and purchase a pair of NewGrips from the manufacturer. – David Eckoff

Links: Updated Results:

Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)

Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)

Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):

Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )

Strength Training with Static Contraction Training: results after four months (November 23, 2006)

UPDATE: the original article below describes my first ten months training with SCT. Here are additional links to updated results:

• Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)
• Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)
• Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):
• Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )
• Strength Training with Static Contraction Training: results after four months (November 23, 2006)

I joined Turner Athletic Club in February 2006. After building a base of cardiovascular fitness, I added a type of strength training to my workout routine called “Static Contraction Training” (SCT) that has yielded outstanding results.

To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training.

I started the program ten months ago and I’m amazed at the increase in strength I’ve achieved:

• My SCT benchpress has increased from 380 lbs to 510 lbs in 10 months (34% gain)
• My SCT single-leg press has increased from 790 lbs to 1,100 lbs in 10 months (39% gain).Why single-leg press? I had to switch from dual-leg press to single-leg press, because there are not enough weight plates in the gym to get to 2,200+ lbs I would need for a dual leg press – no kidding!

Here are two charts show my strength gains over the past 10 months:

When you look at the trend charts, you’ll notice a dip in January due to a special cause: I was unloading 45 pound plates from the barbell without paying attention to my form, and as I was making a twisting motion from the barbell to the weight rack, I pulled a muscle in my lower back. Not only was this extremely painful for a few weeks, it temporarily took me out of the momentum I had for my strength gains. The good news is that by mid-February, I was back on track, with continued consistent strength gains.

More measurements: Twelve weeks ago I had my body composition measured by a hydrostatic test (the most accurate method, considered the gold standard measurement):

• Lean muscle mass: gained 1.2 pounds of muscle over the past 12 weeks (that’s good for my 158 lb frame)
• Fat: lost 2.95 pounds of fat over the past 12 weeks (that’s good for my frame)
• Body fat %: reduced from 19.5% to 17.8% over the past 12 weeks (considered ideal for my age; further improvements are for athletic or cosmetic purposes, not necessarily for health)If I continue at the same pace, then over the next 12 months, I will gain almost 5 pounds of muscle mass and further reduce my body fat percentage.

What is SCT?

• Read my summary here. But big picture, Static Contraction training is a method of strength training that I first heard about from Tony Robbins. SCT has enabled me to get the greatest results in the least amount of time each week. To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. Pete’s the best!

What I like about SCT:

• I achieve maximum results in minimal duration workouts – a good use of time vs. results
• I know I can always find a way to get to the gym for strength training once every two weeks
• I am incredibly motivated by the results I see week by weekLessons learned:
• Get yourself into a peak state (physical and mental) just prior to each lift, and you can lift even more weight. I learned how to do this from Anthony Robbins. (Similar to what I learned to do for before I walked barefoot on 1,200 degree hot burning coals during Tony’s “Unleash the Power Within” seminar.)
• Be sure you are also doing work to stregthen your core, and as part of that, your abs. This is important for your lower back.
• Pay extra attention to your form when you load and unload 45 pound plates to and from the barbell, so you don’t pull a muscle in your lower back.Important: before attempting any of this yourself, read instructions from the experts, so you understand the safety equipment required. Stating the obvious: if you don’t use the required safety equipment, and you drop a 500 lb barbell on your chest, you could be seriously injured or worse.

Related strength training tip: I have been using NewGrips to cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. NewGrips are made of neoprene and I’m finding are much better than traditional weight lifting gloves. I bought these, use them every workout and think these are the best weight lifting grips around. If you decide to get a pair, I’m linking to NewGrips with an affiliate link, meaning I get a token commission if you click from my link and purchase a pair of NewGrips from the manufacturer. – David Eckoff

Related Links:

Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)

Strength Training: Unpacking New “Streamline SR” Fitness Equipment

Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):

Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )

Strength Training with Static Contraction Training: results after four months (November 23, 2006)

As we start 2007, if you’re making a new years resolution related to fitness and in the market for new running shoes, I can recommend the Gel-Kinsei, ASICS’ most technologically advanced shoe.

Just how technologically advanced are these shoes? In a recent profile of the best running shoes, Men’s Health described the Gel Kinsei as “packed with more technology than a space shuttle.”

Here is what makes the Gel-Kinsei special, according to ASICS:

UPDATE: the original article below describes my first four months training with SCT. Here are additional links to updated results:

Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)

Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)

Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):

Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )

Strength Training with Static Contraction Training: results after four months (November 23, 2006)

To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. 

I joined Turner Athletic Club earlier this year. After building a base of cardiovascular fitness, I’ve added a type of strength training to my workout routine called “Static Contraction Training” (SCT) that has yielded outstanding results.

I started the program about four months ago and I’m amazed at the increase in strength I’ve achieved. My SCT benchpress has increased from 380 lbs to 470 lbs (24% gain); and my SCT single leg press has increased from 790 lbs to 1020 lbs (29% gain). I’ve had to switch from dual leg press to single leg press, because there are not enough weight plates in the gym to get to 2,000+ lbs I would need for a dual leg press – no kidding!

Two charts that show my progress:

I first heard about SCT from peak performance coach Tony Robbins. Developed by Pete Sisco and John Little, SCT generates ultra high intensity in each relatively short duration workout. 

If you’re looking to to learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. Pete is the best!

What is SCT? In summary: starting from your strongest range of motion, lift the maximum (very heavy) weight possible and hold in a stationary (but not “locked out”) position for 5-10 seconds. If you can hold the weight for more than 10 seconds, it is too light.

Unlike traditional strength training, perform a single maximum intensity “rep” within only your strongest range of motion – and do not perform multiple sets. Instead of a 3x per week routine, each session is so intense that it is necessary to get 1 to 2 weeks of rest before your next workout.

Critically important: write down the amount of weight lifted, and the next week lift an even heavier weight.

There are three underlying principles:

1. Muscles grow in response to high intensity overload. 
2. The higher the intensity of muscular output, the shorter the duration must be. (For example, you can run very fast but only for about 100 yards. Or, you can run for 26+ miles, but only at a slower speed.) If you want a very high intensity workout, it must be very short.
3. To progress toward your physical goal, you need to increase the intensity of each workout. And the more intense your workouts, the more rest time you need between workouts.

Even though this workout is short in duration and only once a week, it is extremely physically and mentally demanding.

What I like about SCT:

Related strength training tip: I have been using NewGrips to cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. NewGrips are made of neoprene and I’m finding are much better than traditional weight lifting gloves. I bought these, use them every workout and think these are the best weight lifting grips around. If you decide to get a pair, I’m linking to NewGrips with an affiliate link, meaning I get a token commission if you click from my link and purchase a pair of NewGrips from the manufacturer. – David Eckoff

UPDATE: the original article above describes my first four months training with SCT. Here are links to updated results:

Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)

Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)

Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):

Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )

Strength Training with Static Contraction Training: results after four months (November 23, 2006)