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EXERCISE GUIDELINES
Using your MAGNETIC ROWER will provide you with several benefits, it will improve
your physical fitness, tone muscle and in conjunction with calorie-controlled diet help
you lose weight.
1. The Warmup 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.
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
SIDE BENDS
OUTER THIGH
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 targeted heart rate but it is very important to
maintain a steady tempo throughout. The rate of work should be sufficient to raise your
heartbeat into the target zone shown on the graph below.
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