Skandika Fitness Rower CAMBRIDGE, Руководство по установке и эксплуатации

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ENGLISH ENGLISH
EXERCISE INSTRUCTIONS
Important: Before starting any exercise please consult your physician/doctor! All recommendations in
this manual are valid only for persons without health problems and are not suitable for persons with heart/
blood-circular diseases! All hints are a rough guide only.Your individual constitution may affect a special
training program.
Advantages of a rowing training
A rowing training affects all main muscle groups, like leg-, arm-, shoulder- and back-muscles. Especially
nowadays it is necessary to work your back- and shoulder-muscles to avoid early degeneration. In addi-
tion, rowing exercise is a very effective heart-/blood-circular- and endurance-training. You may adjust the
training intensity by keeping an eye on your heart´s frequency. In the following we will provide a sample
program for beginner´s and for advanced. This may give you an idea of how to organize a workout in
relation with your doctor‘s advice:
Sample exercise program for Beginners:
Training frequency: 1. and 2. week: 2 workouts per week; 3. and 4. week: 3 workouts per week
Program for one Workout:
1. and 2. week: Warm up – 3 minutes rowing, 2 minutes rest, 3 minutes rowing, 1 minute rest, 2 minutes
rowing – Cool-down
3. and 4. week: Warm up – 3 minutes rowing, 2 minutes rest, 3 minutes rowing, 1 minute rest, 3 minutes
rowing – Cool-down
You may vary the tension / difficulty from easy to medium (according to your personal assessment) with
the help of the tension control (part #79, adjustable in 8 steps).
Sample exercise program for Advanced :
Training frequency: 1. and 2. week: 3 workouts per week; 3. and 4. week: 4 workouts per week
Program for one Workout:
1. and 2. week: Warm up – 3 minutes rowing, 2 minutes rest, 3 minutes rowing, 1 minute rest, 3 minutes
rowing – Cool-down
3. and 4. week: Warm up – 5 minutes rowing, 2 minutes rest, 4 minutes rowing, 1 minute rest, 4 minutes
rowing – Cool-down
You may vary the tension / difficulty from easy to medium (according to your personal assessment) with
the help of the tension control (part #79, adjustable in 8 steps).
ATTENTION: As a beginner you should always use a very low tension (level 1 or 2) on the begin-
ning of an exercise!