Training and operating instructions
16
GB
Exercising with the KETTLER X-ROW e3
The KETTLER X-ROW E3 rowing machine provides all of the advan tages
of “real life” rowing without the trouble or expense of “taking to the
water”. Rowing is a sport that improves not only the performance of the
cardio-vascular system, but also improves stamina and endurance. The
following points should be observed before commencing a course of trai-
ning:
Important
Before commencing a course of training, have your family doctor check
that you are fit enough to exercise with the X-ROW E3. The result of the
medical check-up should be used as a basis for planning the exercise
programme.
The following directions are only to be recommended to
healthy persons.
The advantages of rowing
As mentioned above, rowing is an excellent way to increase the effi-
ciency of the cardio-vascular system. It also improves the ability to
absorb oxygen. In addition, rowing is also suitable for “burning off” fat
by calling up the fat reserves (in the form of fatty acids) to be transfor-
med into energy.
Another important advantage of rowing lies in the strengthening of all
of the body’s important muscle groups, whereby the strengthening of
the back and shoulder muscles can be considered especially benefici-
al from the orthopaedic point of view. The strengthening of the back
muscles can help prevent such orthopaedic problems as are encounte-
red all too often nowadays. Exercising with the KETTLER X-ROW E3 is
therefore a comprehensive way to exercise. It improves endurance and
strength while at the same time not putting the joints under stress.
Which muscles are called on
The movements in the rowing exercise call on all of the body’s muscle
groups. Although some are concentrated upon more than others. These
groups are shown in the lower illustration.
As can be seen in the illustration, rowing activates the upper and lower
body to the same extent. In the legs, rowing exercises the extensors (1),
the flexors (2) and the shin and calf muscles (5, 4). The movement of
the hips also calls on the seat (gluteus) muscles (3).
In the torso region, rowing calls primarily upon the latissimus (6) and
the erectors (8), but also on the trapezius (7), the deltoid (9) and the
arm extensor muscles (10).
The KETTLER X-ROW E3 can also be used for other special exercises to
concentrate on further muscles groups. These are described in one of
the following sections.
Planning and controlling your rowing
The basis for planning your course of exercise should be your actual
state of fitness. Your family doctor can put you through an endurance
test to determine your physical performance. The results of the test
should be
used to plan your exercise programme. If you do not go through an en-
durance test, you should avoid excessive exercising stresses at all costs.
The following principle should be follow in your planning; endurance
training can be controlled as much by the extent of effort as by the level
of effort and the intensity.
Exercise intensity
The effort intensity when rowing can be determined by checking the
pulse. The intensity of the rowing exercises can be varied on the one
hand by altering the number of strokes per minute, and on the other by
altering the resistance of the tension device. The intensity increases both
when the stroke rate is increased, and when the resistance in the tensi-
on device is increased.
Beginners should therefore avoid exercising at high stroke rates or at
high resistance levels. The optimum stroke rate and level of resistance
should be determined using
the recommended pulse
rate (see Pulse dia-
gram), which should be checked three times during each session. Before
starting, check the resting pulse, about 10 minutes into the session
check the effort pulse (which should be in the region of the recommen-
1
5
10
4
2
7
9
6
8
3
ded level), and after finishing exercising, check the recovery pulse.
Regular exercising will soon show a reduction in both the rest and the
effort pulse rates. This can be taken as a sign for the positive effects of
the endurance training. The heart is beating more slowly and more time
is available for the heart to take in blood and for the blood to circula-
te through the heart’s own muscles.
Extent of exercise
By extent of exercise, we refer to the length of the exercise sessions and
their frequency per week. Experts consider the following extent of exer-
cise to be especially effective:
Sessions per week
Length of session
Daily
10 minutes
two or three times a week
20 - 30 minutes
once or twice a week
30 - 60 minutes
Exercise sessions of 20 -30minutes/30 - 60 minutes are not suitable for
the beginner. The beginner should increase his/her extent of exercising
only gradually, with the first blocks being kept relatively short. Block
exer cising can be looked upon as a good variation at the beginning.
A typical beginner’s programme for the first 4 weeks could be some-
thing like the following:
1st/2nd week
Length of exercise blocks
Sessions per week three
3 minutes rowing
1 minute break
3 minutes rowing
1 minute break
3 minutes rowing
Pulsediagramm
Fitness and Fat Burner
220
200
180
160
140
120
100
80
Pulse
Age
20 25 30 35 40 45 50 55 60 65 70 75 80
Maximalpulse
(220 minus Age)
Fitnesspulse
(75% of Max.Pulse)
Fat combustion pulse
(65% of Max.Pulse)
90
