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2.The Exercise Phase
This is the stage where you put the effort in. Work to your own pacebut it is very
important to maintain a steady tempo throughout. The rate of work should be sufficient
to raise your heart beat into the target zone shown on the graph below.
This stage should last for a minimum of 5 minutes though most people start at about
15-20 minutes
3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down.
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 ROWING MACHINE you will need to have the resistance
set quite high. This will put more strain on your 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
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
