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accuracy, (b) the pulse count is to approximate your BMP rate at the time you are exercising. Since heart rate
slows as you recover, a longer count isn’t as accurate.
The target is not a magic number, but a general guide. If you are above average fitness, you may work quite
comfortably a little above that suggested for your age group.
The following table is a guide to those who are keeping fit. Here we are working at about 80% of maximum.
Age
25
30
35
40
45
50
55
60
65
Target heart rate
10 seconds count
26
26
25
24
23
22
22
21
20
Beats per minute
156 156
150
144 138 132
132
126
120
Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you overdo it. Let
it happen naturally as you work through your program. Remember, the target is a guide, not a rule, a little above
or below is just fine.
Two final comments: (1) don’t be concerned with day to day variations in your pulse rate, being under pressure
or not enough sleep can affect it; (2) your pulse rate is a guide, don’t become slaves to it.
ENDURANCE CIRCUIT TRAINING
Cardiovascular endurance, muscle strength, flexibility and coordination are all necessary for maximum fitness.
The principle behind circuit training is to give a person all the essentials at one time by going through your
exercise program moving as fast as possible between each exercise. This increases the heart rate and sustains it,
which improves the fitness level. Do not introduce this circuit training effect until you have reached an
advantaged program stage.
PERIODIZATION
This is the term used to vary your exercise program for both physiological and psychological benefits. In your
overall program, you should vary the workload, frequency and intensity. The body responds better to variety and
so do you. In addition, when you feel yourself getting “stale”, bring in periods of lighter exercise to allow the
body to recuperate and restore its reserves. You will enjoy your program more and feel better for it.
MUSCLE SORENESS
For the first week or so, this may be the only indication you have that you are on exercise program. This, of
course, does depend on your overall fitness level. A confirmation that you are on the correct program is a very
slight soreness in most major muscle groups. This is quite normal and will disappear in a matter of days.
If you experience major discomfort, you may be on a program that is too advanced or you have increased your
program too rapidly.
If you experience PAIN during or after exercise, your body is telling you something. Stop exercising and consult
your doctor.
SETTING UP YOUR ROWER
COMPUTER ANGLE ADJUSTMENT
The COMPUTER and COMPUTER ARM are designed to rotate and pivot giving you full adjustment to almost
any height and angle.
NOTE: For safety reasons, while exercising avoid the DRIVE STRAP touching the COMPUTER.
