Kettler SITUS ROWER 5+, Manual

Page: 9 / 44

YT 6902
9
EN
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 exercise to be especially effective:
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 something like the following:
Following these 4 weeks of beginner’s exercising, the
blocks can be extended to 10 minutes of continuous
rowing without a break. If 3 weekly sessions of 20-30
minutes are preferred (at later stages), a free day should
be planned between each two days with exercise.
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
Training frequency Duration of training
daily 10 minutes
2–3 times a week 20–30 minutes
1–2 times a week 30–60 minutes
Training frequency Length of exercise blocks
1st/2nd week
Sessions per week three 3 minutes rowing
1 minute break
3 minutes rowing
1 minute break
3 minutes rowing
3rd/4th week
Sessions per week four 5 minutes rowing
1 minute break
5 minutes rowing
Accompanying gymnastic exercises
Gymnastik exercises are an ideal complement to rowing.
Always do warming-up exercises before starting rowing.
Activate the circulation with a few minutes of easy rowing
(10-15 strokes per minute). Stretching exercises should
then be carried out before the real rowing exercise is star-
ted.
Easy rowing should also be done at the end of the session,
with further stretching exercises during the cooling-down
period.
Caution!
You are using a machine that has been designed and built
to the latest safety standards. Any possible sources of dan-
ger that could lead to injury have been extensively elimi-
nated and guarded against. Moreover, the machine is
intended only for the use of adults.
Wrong or excessive training can damage your health.
Before commencing a course of fitness training, arrange
for a medical check-up to see if you are in a state of health
suited to training on the machine. The result of the check-
up should be used as a basis for your training programme.
The machine is never to be looked upon as a toy. Please
remember that the nature of children who are using the
machine can lead to unforeseen situations and hazards for
which the manufacturer cannot be held liable. If children
are allowed to use the machine, they should be instructed
on its correct use and dangerous situations explained to
them.
The machine must be carfully assembled by an adult. It
must be ensured that the machine is not used until it has
been fully assembled.
When used for regular training, we recommend checking
all parts of the Machine (especially screws, nuts and bolts)
every 1 to 2 months. So that the intended level of safety is
maintened, the machine is to be taken out of use if any
parts are worn. The worn parts are to be exchanged imme-
diately.