18
SETTING UP YOUR ROWER
Pulse Count
The pulse count (on your wrist or carotid artery in the neck,
taken with two index fingers) is done for ten seconds, taken
a few seconds after you stop exercising. This is for two
reasons: (a) 10 seconds is long enough for accuracy, (b) the
pulse count is to approximate your BPM 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're 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.
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
advanced 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 an 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.
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, whilst exercising avoid the
DRIVE STRAP touching the COMPUTER.
Hold the COMPUTER with both hands as
shown in the diagram above. Rotate and
pivot the COMPUTER to the desired height
and angle.
For safety reasons, avoid the DRIVE STRAP
touching the COMPUTER .Straddle the
ALUMINUM BEAM.
Age
25
30
35
40
45
50
55
60
65
Target Heart Rate
10 Second
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 a slave to it.
