Kranking is the claimed as the first exercise program to focus on the upper body as a way to build cardio fitness. It represents a new way to build aerobic capacity and upper body strength, burn calories and build core stability. And since it utilizes the upper body instead of the legs, it represents a unique cross-training opportunity for athletes of all types.
Upper body rotational exercise isn’t new. The first arm-cranking machine was patented 73 years ago, but despite almost 80 years of research on the physiology and effectiveness of this form of exercise.
The existing apparatus for this type of exercise, the Upper Body Ergometer (UBE), is viewed as something used for rehabilitation, not exercise. Many feel that performing upper body rotational exercise on a UBE is unexciting and the machine itself uninspiring – consequently, the benefits have gone largely unknown and under-appreciated.
In contrast, the Krankcycle® is beautiful. Kranking is fun, intuitive, and easy to learn. It can be used on the cardio floor, with a Personal Trainer, or in a group setting. Kranking provides unprecedented physiological benefits, and is far more effective than the UBE.
From the inventor of Spinning®, Johnny G., comes the latest innovation in fitness training – Kranking™. Performed on a Krankcycle™, an upper body, stationary hand cycle that utilizes an adjustable, variable-resistance mechanism connected to a floating flywheel, Kranking is a new training system that focuses solely on upper body cardiovascular training.
It’s speed cycling from the waist up, a fast power workout for the upper body and core, and a great way to retain cardiovascular fitness when the legs need a rest.
Benefits of Kranking
Increased Upper-Body Strength
Kranking facilitates muscle growth and increased definition, so participants develop strength while getting a great cardio workout. Get better results with less time at the gym.
Core Strength and Stability
The coordinated series of movements in Kranking cause activation of the core muscles for stabilization, resulting in increased muscle use and improved strength. It develops sculpted arms and tight abs… all without a single crunch or bicep curl.
Weight Management/Weight Loss
The Krankcycle provides greater comfort during exercise to encourage longer duration. Increases muscle density in the upper body improving 24-hour fat oxidation rate.
A New Cross Training Option
Kranking allows athletes to train at a high level and maintain/improve cardio fitness while resting primary muscles (legs) for recovery or while rehabilitating an injury. Variety is the key to safe, successful training.
Improved Cardiovascular Fitness
Studies have shown that Kranking increases VO2 max and will significantly improve cardiovascular fitness. For the first time you can get a great workout using just your upper body
Krankcycles focus on upper body rotational exercise (upper-body cycling) – a relatively unpracticed and unappreciated form of exercise in health clubs. Lacking an exciting piece of equipment to engage people’s interest, there has never been the opportunity to develop popular appeal. However research shows, upper bodies that are developed not only build strength and endurance but also performance ability – increasing metabolism and overall vitality.
Here are five reasons to do upper-body cardio:
1. Exercise your heart
2. Increase cardiovascular cross training
3. Build shoulder strength; prevent injury
4. Vary your strength training workout
5. Maximize core strength
Kranking – the Complementary Workout:
Combine Kranking as part of your cardiovascular training – for a high intensity full-body conditioning workout. Add an upper-body training session on the Krankcycle to your regular Spinning routine. Or increase your strength training capacity with some revolutions on the Krankcycle. Engage your core while Kranking to build abdominal muscles. Discover all the fitness combinations possible by adding Kranking to your daily routine for core training, upper-body cardiovascular and strength conditioning.
Kranking is similar to riding a bicycle… once you get a little coaching and instruction, you can do it for life. Ask a fitness trainer or group fitness instructor how to get started and how to benefit from this new form of exercise.
kranking is done on a Krankcycle, which is, in sum, an arm bike. Gyms equipped with Krankcycles usually offer classes that are a combination of Kranking and Spinning, so I chose the combo class because I had never actually tried Spinning before. I have nothing against Spinning, it’s just that slouching over a machine while indoors sounds a lot like my job. Not to mention I love riding a real bicycle, as it actually takes me places and nobody asks me to spray it down afterwards.
The Kranking class was a great intro to the machine because it’s not exactly an intuitive piece of equipment on first glance. Like a bicycle, you have to adjust a few pieces for height, but you also need to flip it around depending on the direction you want to cycle in. You can work both arms or only one, and you can sync your arms to a rowing motion, or cycle them like you would your legs on a bike. The Kranking motion itself was a bit awkward, and I wasn’t the only one feeling a little strange. The first-timers were all anxiously glancing to each side to make sure their arm hobble was on par with the rest, just like me every time I’ve ever done yoga.
There were some pros and cons to the Spinning/Krankcycle combo as compared to the unintentional workout performed by racing the clock to make it to happy hour on the beach cruiser.
The con: why be indoors when you could be out and in transit?
The pros: Krankcycling adds an arm workout to an otherwise legs-only experience, plenty of energizing music which is ill-advised in traffic, and no helmet hair, you should wear a helmet on a real bicycle. The only other con: you can’t Krank and Spin at the same time, so you’re still only working one muscle at a time. Combining both is probably a hazard, but seems like an obvious timesaver for serial multi-taskers.
The con: why be indoors when you could be out and in transit?
The pros: Krankcycling adds an arm workout to an otherwise legs-only experience, plenty of energizing music which is ill-advised in traffic, and no helmet hair, you should wear a helmet on a real bicycle. The only other con: you can’t Krank and Spin at the same time, so you’re still only working one muscle at a time. Combining both is probably a hazard, but seems like an obvious timesaver for serial multi-taskers.