WaterRower Indo-row A1, Руководство пользователя

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Allow yourself the first few rowing sessions to practice the correct
positions and phases as well as the correct ratio and rhythm of the rowing
action. With regular rowing, the technique will become easier and you will
soon experience the physiological benefits of rowing.
Please visit
www.HowToRow.com
to learn more about the phases and
positions of the rowing technique.
YOUR EXERCISE PROGRAM
Most of us recognize the benefit of exercise and the potential
improvements to our general health and well being. However few of us
fully understand the physiology of exercise and the best means of achieving
our specific exercise objectives.
In order to get the most out of any exercise program, it is essential to have
an understanding of what your exercise objectives are. These may include
reducing or maintaining weight, improving general strength, developing
bulging muscles, improving sporting competitiveness or simply avoiding
the health consequences of a modern sedentary lifestyle.
It is important to set a few different types of objectives.
These are divided into:
▪ Immediate Objectives
- weekly
▪
Short Term Objectives
- monthly
▪
Long Term Objectives
- yearly
Your long term objectives are your final objectives, to achieve these, you
need stepping stones which are the short term objectives and immediate
objectives. Objectives need to be:
▪
Specific - set goals that you would like to achieve by certain dates
▪ Realistic
- do not set a standard too high or motivation will be lost
▪
Flexible
- be prepared for set backs such as injuries and illness
Your personal exercise objectives will influence the intensity, duration,
frequency and type of exercise you do. Below are a few examples of
different exercise objectives:
WEIGHT MAINTENANCE
At lower intensities, our body uses a mixture of fat and carbohydrate as
its source of fuel. As the maximum aerobic output is approached, the
percentage of fat consumed as fuel reduces to zero. Also, as the duration
of exercise is increased the percentage of fat consumed tends to increase.
If your objective is weight maintenance, then it is necessary to burn as
much fat (as opposed to carbohydrate) as the source of fuel as possible.
This is best achieved at lower intensities and over longer durations. As
soon as the intensity is increased the aerobic process starts to burn more
carbohydrate and less fat. A low intensity (60 - 70% of the maximum heart
rate) is typically that at which you can hold a conversation: it is by no
means strenuous and is about that achieved by a brisk walk.