16
TRAINING TIPS
TRAINING GUIDELINES
Rowing machines have been around for many years
and where perhaps one of the first indoor exercise
machines on the market.
Almost everyone knows how to row on one of these
machines and there is very little one can do wrong.
However, there are few pointers we can give you to
reduce strain on your back and other joints and
muscles. Rowing, more than any other aerobic
exercise, utilizes the back muscles and the spine to
transfer the pulling force from the arms (holding the
handle) to the legs (providing most the pulling
power).
To reduce exercisive strain on the back muscles,
spine, shoulders, arms and wrists we strongly
suggest taht you to keep your back straight
throughout the entire rowing action. When moving
forward to the start position bend at the hips, don't
overreach (trying to stretch forward too much) and
keep your arms straight. Pull the handle to your
stomach, not your chest and keep your elbows in at
your sides during the entire stroke with your wirists
straight.
Exercise
Exercise is one of the most important factors in the
overall health of an individual. Listed among its
benefits are:
•
Increased capacity for physical work (strength
endurance)
•
Increased
cardiovascular
(heart
and
arteries/veins) and respiratory efficiency
•
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing weight
•
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress,
increase in self-confidence, etc.
Your Rower’s unique design provides an excellent
opportunity for a high level of overall fitness.
Basic Components of Physical Fitness
There are four all encompassing components of
physical fitness and we need to briefly define each
and clarify its role.
Strength
is the capacity of a muscle to exert a force
against resistance. Strength contributes to power and
speed and is of great importance to a majority of
sports people.
Muscular Endurance
is the capacity to exert a force
repeatedly over a period of time, e.g. it is the
capacity of your legs to carry you 0 Km without
stopping.
Flexibility
is the range of motion about a joint.
Improving flexibility involves the stretching of
muscles and tendons to maintain or increase
suppleness, and provides increased resistance to
muscle injury or soreness.
Cardio-Respiratory
Endurance
is
the
most
essential component of physical fitness. It is the
efficient functioning of the heart and lungs.
What to Wear
Wear clothing that will not restrict your movement in
any way while exercising.
Clothes should be light enough to allow the body to
cool. Excessive clothing that causes you to perspire
more than you normally would while exercising,
gives you no advantage. The extra weight you lose
is body fluid and will be replaced with the next glass
of water you drink.
It is advisable to wear a pair of gym or running shoes
or "sneakers".
Breathing During Exercise
Do not hold your breath while exercising. Breathe
normally as much as possible. Remember, breathing
involves the intake and distribution of oxygen, which
feeds the working muscles.
Rest Periods
Once you start your exercise program, you should
continue through to the end. Do not break off
halfway through and then restart at the same place
later on without going through the warm-up stage
again.
The rest period required between strength training
exercises may vary from person to person. This will
depend mostly on your level of fitness and the
program you have chosen. Rest between exercises
by all means, but do not allow this to exceed two
minutes. Most people manage with half minute to
one-minute rest periods.
