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EXERCISE INSTRUCTIONS
Rowing is a very effective form of exercise and provides several benefits:
1. It improves the general fitness by strengthening the heart and circulation.
2. It strengthens and, if desired, also tones all major muscle groups:
Back, waist, arms, shoulders, hips and legs.
3. In combination with suitable food plans, it can help you achieve or keep a good body weight.
Rowing is a strenuous form of exercise:
• Never overexert yourself or anyone else on the training device!
• If necessary, seek medical advice before training.
• Mind your pulse rate during training. We recommend to use the provided pulse belt
(5,3 kHz transmission to display device).
Plan your TRAINING TIMES according to the following guidelines:
• Start with a short training sessions at low intensity level (low resistance). For the first sessions,
5 minutes can be enough. After several weeks or months of training, session lengths of 15-20
minutes are possible. However, do not try to achieve this too quickly.
• Rather increase the session length than the intensity level: Increase the intensity level only when
you can rather easily perform 15 minutes of rowing in your current intensity level.
• Perfom your training only every second or third day: Allow your body time to recover between
workouts. Distribute your training sessions as evenly as possible.
PLANNING THE TRAINING - IMPORTANT HEALTH NOTES
Always adjust your rowing speed according to your well-being and to your target pulse.
• ENDURANCE TRAINING / CALORIE BURNING
Start and end your training with low intensity during warm-up and cool-down.
Perform your training with rather LOW intensity level.
• STRENGTH WORKOUT / MUSCLE TONING
Start and end also your strength workout with low intensity during warm-up and cool-down.
Perform your strength workout with RATHER HIGH intensity level.
TRAINING TARGETS
Caution: Hold the handlebar all the time. Do not let the rope be pulled in automatically.
(Example figures)
GENERAL NOTE
