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It can be very uncomfortable if you overdo it. Let it happen naturally as you work through your program.
Remember, the target is a guide, not a rule; a little above or below is just fine. NOTE:(1) Do not be
concerned with day-to-day variations in your pulse rate; being under pressure or not enough sleep can
affect it;(2) your pulse rate is a guide, do not become a slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility, and coordination are all necessary for maximum
fitness. The principle behind circuit training is to give a person all the essentials at one time by going
through your exercise program moving as fast as possible between each exercise. This increases the
heart rate and sustains it, which improves the fitness level. Do not introduce this circuit training effect until
you have reached an advanced program stage.
Body Building
Is often used synonymously with strength training. The fundamental principle here is
OVERLOAD. Here, the muscle works against greater loads than usual. This can be done by increasing the
load you are working against.
Patronization
This is the term used to vary your exercise program for both physiological and psychological benefits. In
your overall program, you should alter the workload, frequency, and intensity. The body responds better to
variety, and so do you. In addition, when you feel yourself getting "stale', bring in periods of lighter exercise
to allow the body to recuperate and restore its reserves.
Muscle Soreness
For the first week or so, this may be the only indication you have on an exercise program. This, of course,
does depend on your overall fitness level. A confirmation that you are on the correct program is a very
slight soreness in most major muscle groups. This is quite normal and will disappear in a matter of days. If
you experience significant discomfort, you may be on a too advanced program or have increased your
program too rapidly. If you experience PAIN during or after exercise, your body is telling your something.
Stop exercising and consult your doctor.
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 sweat more than you usually 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 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
Important Reminder
1. Make sure that there is a minimum of 2 feet of clearance all around the Rower. While operating, especially
when the machine has been extended, make sure the knob (A4) is in its position and tightened properly.
2. Stand behind the seat, slide the seat backward and make sure the seat is positioned correctly.
3. Undo the strap on the pedal for adjustment. Place your foot on the pedal and make sure the ankle is
on the rear of the pedal, then tighten the strap. (Choose the proper tightness depending on the user)
4. Gently adjust the console for a proper viewing angle. (This depends on the height of the user)
5. When properly seated on the Rower. Grasp the handle to start.
