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GB Training instruction
10.0 Exercising with the rowing machine
For Your Safety:
Before beginning your program of exercise, consult your doctor
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to ensure that you are fit enough to use the equipment. Base your
program of exercise on the advice given by your doctor. Incorrect
or excessive exercise may damage your health.
The rowing machine provides all of the advantages of "real life" rowing without
the trouble or expense of "taking to the water". The particular boom design
of the rowing machine permits a circular rowing movement coming very close
to real rowing on water. Rowing is a sport that improves not only the per-
formance of the cardio-vascular system, but also improves stamina and endu-
rance. 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 rowing machine. 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 recommended to healthy
persons.
The advantages of rowing
As mentioned above, rowing is an excellent way to increase 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 strengthening of all of
the body's important muscle groups, whereby 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 muscles can help
prevent such orthopaedic problems as are encountered all too often
nowadays. Exercising with the rowing machine is therefore a compre-
hensive way to exercise. It improves endurance and strength while at the
same time not putting the joints under stress.
Which muscles are called on
The movements in the rowing exercise call on all of the body's muscle
groups. Although some are concentrated upon more than others. These groups
are shown in the lower illustration.
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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).
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In the torso region, rowing calls primarily upon the latissimus (6) and the
erectors (8), but also on the trapezius (7), the deltoid (9) and the arm
extensor muscles (10).
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 performance. The results of the test should be
used to plan your exercise programme. If you do not go through an endu-
rance 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 maximum pulse rate per minute is equivalent to a pulse of 200 minus
age. This rate should, however, never be exceeded during exercise. The
optimum rate is given by the rule of thumb of:
180 minus age
This means that a 50-year-old person should arrange his/her endurance exer-
cising around a pulse at 130. Such a calculation is considered very favou-
rable by numerous experts. 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 "oars".You can adjust 12 steps of rowing
resistance at the adjusting rings of the oil pressure damping cylinders. As
a beginner, on principle select a low intensity, i.e. the stroke frequency should
be below 20 strokes per minute and the damping cylinders' resistance should
be adjusted at the lowest step.
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, 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 finishing exercising, check the
recovery pulse.
These three values can be entered into the record sheet. 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 heart to take
in blood and for the blood to circulate through the heart's own muscles.