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 at your own pace, but be sure 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.
200
180
160
140
120
100
80
HEART RATE
MAXIMUM
85%
70%
COOL DOWN
AGE
20
25
30
35
40
45
50
55
60
65 70
75
TARGET ZONE
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes.
3. Cooling-Down Phase
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of the warm-up phase. First,
reduce your tempo and continue at this slower pace for approximately 5 minutes before you get off your Exercise
Bike. 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 to 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 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
FORWARD
BENDS
SIDE BENDS OUTER THIGH STRETCHES
CALF/ACHILLES STRETCHES
INNER
THIGH
STRETCHES
