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These are divided into:
• Immediate Objectives - weekly
• Short Term Objectives - monthly
• Long Term Objectives - yearly
Your long term objectives are your final objectives. To achieve these, you need
stepping stones which are the short term objectives and immediate objectives.
Objectives need to be:
• Specific - set goals that you would like to achieve by certain dates
• Realistic - do not set a standard too high or motivation will be lost
• Flexible - be prepared for set backs such as injuries and illness
W E I G H T M A I N T E N A N C E
At lower intensities, our body uses a mixture of fat and carbohydrates as its
source of fuel. As the maximum aerobic output is approached, the percentage
of fat consumed as fuel reduces to zero. Also, as the duration of exercise is
increased, the percentage of fat consumed tends to increase.
If your objective is weight maintenance, then the energy (food) you consume must
equal energy used (exercise, metabolism etc.). Exercising for weight maintenance
is best achieved at lower intensities and over longer durations. A low intensity
(60 - 70% of the maximum heart rate) is typically that at which you can hold a
conversation; it is by no means strenuous and is about that achieved by a brisk
walk.
A E R O B I C T R A I N I N G
A sustained exercise program will improve the efficiency with which the
respiratory and cardiovascular system can supply oxygen. This improves lung
function, heart function, vascular efficiency and capillary growth, leading to
improved well-being and endurance. At about 70 - 80% of the maximum heart
rate, lactic acid begins to accumulate in the blood supply at a greater rate than
it can be extracted by the liver, kidneys and other organs. Exercising above this
intensity will cause progressive accumulation of lactic acid in the blood, increased
heart and breathing rates and cause muscle fatigue.
Prolonged exercise at or below this intensity will maintain lactic acid at non-
fatiguing levels and exercise duration will be limited solely to the depletion of
available fuel stores. If your exercise objective is aerobic training (cardiovascular/
endurance), then it is necessary to exercise at an intensity which will avoid fatigue
due to lactic acid build up. This is best achieved at moderate levels of intensity
over medium/long durations.
A moderate exercise intensity (70-80% of the maximum heart rate) is about that
achieved by a steady jog, avoiding the onset of muscle soreness.
A N A E R O B I C T R A I N I N G
Anaerobic training causes the build-up of lactic acid (as rapidly as one minute
after exercise is commenced). Lactic acid saturation will necessitate either a rapid
reduction in exercise intensity or complete cessation.
The accumulation of lactic acid limits the contribution of the anaerobic process
to total energy production. Though energy may be generated rapidly, total work
capacity and total output is limited.
The level of intensity at which lactic acid begins to accumulate can be altered by
training. This is best done by improving the efficiency of the aerobic process and
is achieved by training at moderate levels of intensity.
Exercising at anaerobic intensities may condition an athlete’s tolerance to fatigue,
but the benefit can be more psychological than physiological. Prolonged exercise
at high intensity not only impairs the weight reduction and aerobic training effect,
but the rapid onset of fatigue can cause poor technique and increase risk of injury.
Training anaerobically is done at high intensities (80-100% of the maximum heart
rate) over a short period of time (10 seconds to a few minutes). Interval training is
a form of anaerobic training.
T R A I N I N G G U I D E L I N E S
To ensure you get the maximum benefit from training on your WaterRower and to
avoid unnecessary problems or injuries, here are a few guidelines:
• Consult your doctor before starting an exercise program.
• Use heart rate to monitor your intensity.
• Always warm up and cool down.
• Always stretch, especially at the end of your workout.
• Keep a record of your workouts.
• Keep well-hydrated.
• Gradually increase the intensity, duration and frequency of your workouts.
• Ensure you include recovery time in your training program.
• Add variety to your workouts. (Refer to www.HowToRow.com/workouts).
T R A I N I N G R E S O U R C E S
For further information on your exercise objectives and rowing training types
please visit www.HowToRow.com.
