which should be checked three times during each session. Before
starting, check the resting pulse, about 10 minutes into the sessi-
on check the effort pulse (which should be in the region of the re-
commended level), and after finishing exercising, check the reco-
very pulse.
These three values can be entered into the record sheet. Regular
exercising will soon show a reduction in both the rest and the ef-
fort pulse rates. This can be taken as a sign for the positive effec-
ts 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 circulate through the heart’s own muscles.
Extent of exercise
By extent of exercise, we refer to the length of the exercise sessi-
ons 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 relati-
vely short. Block exercising can be looked upon as a good varia-
tion at the beginning.
A typical beginner’s programme for the first 4 weeks could be so-
mething 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 sta-
ges), a free day should be planned between each two days with
exercise.
Accompanying gymnastic exercises
Gymnastik exercises are an ideal complement to rowing. Always
do warming-up exercises before starting rowing. Activate the cir-
culation with a few minutes of easy rowing (10-15 strokes per mi-
nute). Stretching exercises should then be carried out before the
real rowing exercise is started.
Easy rowing should also be done at the end of the session, with
further stretching exercises during the cooling-down period.
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
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