Training Manual; Endurance Training; Intensity - Kettler ROWER 2.0 Mode D'emploi

Exercising
The KETTLER rowing machine provides all of the advan-
tages of "real life" rowing without the trouble or expense
of "taking to the water". Rowing is a sport that improves
not only the performance of the cardio-vascular system, but
also improves stamina and endurance. The following
points should be observed before commencing a course of
training:
Important
Before commencing a course of training, have your family
doctor check that you are fit enough to exercise with the
Kettler SITUS ROWER 5+. The result of the medical check-
up should be used as a basis for planning the exercise pro-
gramme. The following directions are only to be recom-
mended to healthy persons.
The advantages of rowing
As mentioned above, rowing is an excellent way to increa-
se the efficiency of the cardio-vascular system. It also
improves the ability to absorb oxygen. In addition, rowing
is also suitable for "burning off" fat by calling up the fat
reserves (in the form of fatty acids) to be transformed into
energy.
Another important advantage of rowing lies in the streng-
thening of all of the body's important muscle groups, whe-
reby the strengthening of the back and shoulder muscles
can be considered especially beneficial from the ortho-
paedic point of view. The strengthening of the back mus-
cles can help prevent such orthopaedic problems as are
encountered all too often nowadays. Exercising with the
Kettler SITUS ROWER 5+ is therefore a comprehensive
way to exercise. It improves endurance and strength while
at the same time not putting the joints under stress.
Which muscles are called on
he movements in the rowing exercise call on all of the
body's musclegroups. Although some are concentrated
upon more than others. These groups are shown in the
lower illustration.
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1
5
4
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EN
As can be seen in the illustration, rowing activates the
upper and lower body to the same extent. In the legs,
rowing exercises the extensors (1), the flexors (2) and the
shin and calf muscles (5, 4). The movement of the hips also
calls on the seat (gluteus) muscles (3).
In the torso region, rowing calls primarily upon the latissi-
mus (6) and the erectors (8), but also on the trapezius (7),
the deltoid (9) and the arm extensor muscles (10).
The Kettler SITUS ROWER 5+ can also be used for other
special exercises to concentrate on further muscles groups.
These are described in one of the following sections.
Planning and controlling your rowing
The basis for planning your course of exercise should be
your actual state of fitness. Your family doctor can put you
through an endurance test to determine your physical per-
formance. The results of the test should be used to plan
your exercise programme. If you do not go through an
endurance test, you should avoid excessive exercising
stresses at all costs. The following principle should be fol-
low 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 resi-
stance 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 regi-
on of the recommended level), and after finishing exerci-
sing, 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 slowly and more time is available for the
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heart to take in blood and for the blood to circulate
through the heart's own muscles.
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6
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3
2