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4.1 WORKOUT OVERVIEW
WORKOUT TIPS
1. Matrix fitness strongly recommends seeing your physician for a
complete physical examination before beginning any fitness program.
Know your physician's recommended heart rate target zone. If at any
time while exercising, you experience faintness, dizziness, pain, or
shortness of breath, you must stop immediately.
2. It is highly recommended that you always incorporate the warm up
and cool down period into your workout. Warm up brings the heart
rate into the lower end of the target zone and increases respiration and
blood flow to working muscles. Cool down takes time for a user's heart
rate to return to resting state after vigorous exercise and reduces the
amount of lactic acid in muscle tissue.
bEfORE yOUR fIRST ROW
1) Consult your physician. be sure that it is not dangerous for you to
undertake a strenuous exercise program.
2) Improper technique such as extreme lay back or jumping off the seat
can result in injury.
3) Start each workout with several minutes of easy rowing for a warm
up.
4) Start your exercise program gradually. Row no more than 5 minutes
the first day to let your body adjust to the new exercise.
5) Gradually increase your rowing time and intensity over the first two
weeks. Do not row at full power until you are comfortable with the
technique and have rowed for at least a week. like any physical activity,
if you increase the volume and intensity too rapidly, fail to warm up
properly, or use poor technique, you will increase the risk of injury.
6) The best resistance setting for a great cardiovascular workout is in
the range of 3-5. Rowing with the resistance setting too high can be
detrimental to your training program because it may reduce your output
and increase your risk of injury.
7) Aim for a stroke rate (spm) of between 24 and 30 spm (strokes per
minute).
CHAPTER 4: CONSOlE OVERlAy AND WORKOUT DESCRIPTION
