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EXERCISE GUIDELINES
Using your Rowing Machine
will provide you with several benefits, it will improve your
physical fitness, tone muscle and in conjunction with calorie controlled diet help you
lose weight.
1. The Warmup 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 do a
few stretching exercises as shown below. 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.
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES