WaterRower WaterWorkx, Handbook

Page: 5 / 88

Training
Use the scientific exercise guidelines drawn up in this manual to ensure you
progress steadily in achieving your personal training goals.
First, choose between
- Full-body training
- Training a body zone
Then decide on either
- Endurance training / 20 repetitions / light resistance
- Strength training / 10 repetitions / heavy resistance
Additional
Circuit Training: choose, for example, a full-body power-endurance routine.
The aim is to exercise different body zones through consecutive exercises in a
continuous routine with little or no rest between each exercise.
Set Training: Do a certain number of repetitions on one exercise (1 set),
rest as appropriate and then repeat the same number of repetitions on
the same exercise for additional sets.
Rest duration: You will find that you may need longer rest time when training
with heavier resistance and lower repetitions. Power-endurance training
requires a rest-duration of about 1 minute, and strength training about
2-3 minutes. With circuit training, you can reduce the length of the resting
period in between each exercise and gain additional cardiovascular training.
Training a body zone: Choose the body zone, which you want to train.
Select 2-4 exercises for this body area and choose whether to perform the
exercises in a power, strength or endurance manner. Select Circuit training
or Set training. In the next training session work a different body zone.
Of course you can also for example, train two body zones per session.
Warning: Should you have any concerns we recommend that you seek
medical advice before starting an exercise program.
For beginners we recommend lighter resistance and endurance training.