7
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
SIDE BENDS
OUTER THIGH
E
E
X
X
E
E
R
R
C
C
I
I
S
S
E
E
I
I
N
N
S
S
T
T
R
R
U
U
C
C
T
T
I
I
O
O
N
N
S
S
Using your ROWING will provide you with several benefits, it will improve your physical fitness, tone muscle and in
conjunction with a calorie-controlled diet help you lose weight.
1. The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the
risk of cramp and muscle injury. It is advisable to get the heart rate going by jogging on the spot, static jumping,
side lunges and squats for 30 seconds. Finally stretch, each stretch should be held for approximately 30 seconds,
do not force or jerk your muscles into a stretch - if it hurts, STOP.
2. The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become more flexible.
Work to your but it is very important to maintain a steady tempo throughout. The rate of work should be sufficient to
raise your heartbeat into the target zone shown on the graph below.
3. The Cool Down Phase
This stage should last for a minimum
of 12 minutes though most people
start at about 15-20 minutes
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up exercise
e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now be repeated,
again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a week, and if
possible space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your revolution stepper you will need to have the resistance set quite high. This will put
more strain on our leg muscles and may mean you cannot train for as long as you would like. If you are also trying
to improve your fitness you need to alter your training program. You should train as normal during the warm up and
cool down phases, but towards the end of the exercise phase you should increase resistance making your legs
work harder. You will have to reduce your speed to keep your heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more calories you
will burn. Effectively this is the same as if you were training to improve your fitness, the difference is the goal.
AGE
60 65 70 75
20 25 30 35 40 45 50 55
80
COOL DOWN
100
70%
120
85%
TARGET ZONE
140
MAXIMUM
HEART RATE
200
180
160
