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aerObIC TraInIng
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, lactate 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
lactate in the blood, increased heart and breathing rates and cause muscle
fatigue.
Prolonged exercise at or below this intensity will maintain lactate at non-
fatiguing levels and exercise duration will be limited solely to the depletion
of available fuel stores.
If your exercise objective is aerobic (cardio-vascular/endurance) training
then it is necessary to exercise at an intensity which will avoid fatigue due
to lactate 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.
anaerObIC TraInIng
Anaerobic training causes the build-up of lactate (as rapidly as one minute
after exercise is commenced). Lactate saturation will necessitate either a
rapid reduction in exercise intensity or complete cessation.
The accumulation of lactate 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 lactate 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.
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.
TraInIng guIDelInes
To ensure you get the maximum benefit from training on your WaterRower
and to avoid unnecessary problems or injuries here are a few guidelines:
▪
A health check 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
).
TraInIng resOurCes
For further information on your exercise objectives and rowing training
types please visit
www.HowToRow.com
.