WaterRower WRM7060, Руководство пользователя

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9
ANAEROBIC TRAINING
Anaerobic training causes the build-up of lactic acid (as rapidly as one minute after exercise
is commenced). Lactic acid saturation will necessitate either a rapid reduction in exercise
intensity or complete cessation.
The accumulation of lactic acid 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 lactic acid 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.
Exercising at anaerobic intensities may condition an athlete’s tolerance to fatigue, but the
benefit can be more psychological than physiological. Prolonged exercise at high intensity
not only impairs the weight reduction and aerobic training effect, but the rapid onset of
fatigue can cause poor technique and increase risk of injury.
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 toHowToRow.com/workouts)