Resistance Intensity; Resistance Duration - Kettler SDIR Mode D'emploi

endurance test to determine your physical performance. The
results of the test should be used to plan your exercise program-
me. If you do not go through an endurance test, you should avoid
excessive exercising stresses at all costs. The following principle
should be follow in your planning; endurance training can be
controlled as much by the extent of effort as by the level of effort
and the intensity.
Exercise intensity
The effort intensity when rowing can be determined by checking
the pulse. The intensity of the rowing exercises can be varied on
the one hand by altering the number of strokes per minute, and
on the other by altering the resistance of the tension device. The
intensity increases both when the stroke rate is increased, and
when the resistance in the tension device is increased.
Beginners should therefore avoid exercising at high stroke rates
or at high resistance levels. The optimum stroke rate and level of
resistance should be determined using the recommended pulse
rate (see Pulse diagram), which should be checked three times
during each session. Before starting, check the resting pulse,
about 10 minutes into the session check the effort pulse (which
should be in the region of the recommended level), and after finis-
hing exercising, check the recovery pulse.
Regular exercising will soon show a reduction in both the rest and
the effort pulse rates. This can be taken as a sign for the positive
effects of the endurance training. The heart is beating more slo-
wly and more time is available for the heart to take in blood and
for the blood to circulate through the heart's own muscles.
Pulsediagramm
Pulse
Fitness and Fat Burner
220
Maximalpulse
200
(220 minus Age)
180
160
Fitnesspulse
(75% of Max.Pulse)
140
120
100
Fat combustion pulse
80
(65% of Max.Pulse)
20 25 30 35 40 45 50 55 60 65 70 75 80
Extent of exercise
By extent of exercise, we refer to the length of the exercise sessi-
ons and their frequency per week. Experts consider the following
extent of exercise to be especially effective:
Training frequency
daily
2–3 times a week
1–2 times a week
Exercise sessions of 20-30minutes/30-60 minutes are not suitable
for the beginner. The beginner should increase his/her extent of
exercising only gradually, with the first blocks being kept relati-
vely short. Block exer cising can be looked upon as a good varia-
tion at the beginning.
A typical beginner's programme for the first 4 weeks could be
something like the following:
90 Age
Duration of training
10 minutes
20–30 minutes
30–60 minutes
Sessions per week
1st/2nd week
3x per week
3.-4. Woche
4x per week
Following these 4 weeks of beginner's exercising, the blocks can
be extended to 10 minutes of continuous rowing without a break.
If 3 weekly sessions of 20-30 minutes are preferred (at later sta-
ges), a free day should be planned between each two days with
exercise.
Accompanying gymnastic exercises
Gymnastik exercises are an ideal complement to rowing. Always
do warming-up exercises before starting rowing. Activate the cir-
culation with a few minutes of easy rowing (10-15 strokes per
minute). Stretching exercises should then be carried out before
the real rowing exercise is started. Easy rowing should also be
done at the end of the session, with further stretching exercises
during the cooling-down period.
Length of exercise blocks
3 minutes rowing
1 minute break
3 minutes rowing
1 minute break
3 minutes rowing
5 minutes rowing
1 minute break
5 minutes rowing
35
GB