www.yorkfitness.com.au
www.yorkfitness.com.au
15
www.yorkfitness.com.au
EXERCISE INSTRUCTIONS
Using your
ROWING MACHINE
will provide you with several benefits, it will improve your
physical fitness, tone muscle and in conjunction with a calorie controlled diet help you lose
weight.
1. The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It
will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching
exercises as shown below. Each stretch should be held for approximately 30 seconds, do
not force or jerk your muscles into a stretch - if it hurts, STOP.
2. The
Exercise Phase
This is
the stage where you put
the effort in. After regular use, the muscles in your legs will become more flexible. Work to
your target but it is very important to maintain a steady tempo throughout. The rate of work
should be sufficient to raise your heart beat into the target zone shown on the graph below.
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes
3. The Cool Down Phase
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES