3. Fitness
8
For each individual the best way to start training is different. If you have not exercised in
some time or are overweight, you should start your training schedule slowly and gradually
increase the level of activity.
In the last chapter of this instruction manual you will find several different training
schedules (chapter 5. general information). You can use these schedules to reach your
training goals. The schedules are divided in two phases. The first phase can be used for
beginners or persons who start training after a long period of inactivity. During this phase
the level of intensity is built up gradually. After six weeks the second phase begins. You
can then choose a training schedule to lose weight or improve your stamina.
5. General information
19
5.1 Training schedules
Introduction training schedule
Schedule week 1 and 2
Warming up 5 - 10 minuten.
Train 4 min. at programme 7
Rest 1 min.
Train 2 min. at programme 7.
Row calmly at programme 1 for 1 min.
Cooling down 5 min.
-Train at 60% of your maximum heart rate.
-Max. 3 times per week.
Schedule week 3 and 4
Warming up 5 - 10 minuten.
Train 5 min. at programme 7
Rest 1 min.
Train 3 min. at programme 7
Row calmly at programme 1 for 1 min.
Cooling down 5 min.
-Train at 60% of your maximum heart rate.
-Max. 4 times per week.
Summary of Contents for RTX8 AIR ROWER
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