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Using your ROWING MACHINE will provide you with several benefits. It will improve your physical fitness, tone your muscles
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.
SIDE BENDS
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 at your
own pace, but be sure 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.
HEART RATE
200
180
160
140
120
100
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes.
3. Cooling-Down Phase
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of the warm-up phase. First, reduce
your tempo and continue at this slower pace for approximately 5 minutes before you get off your Exercise Bike. The stretching
exercises should now be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a week, and if possible to
space your workouts evenly throughout the week.
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FORWARD
BENDS
OUTER THIGH STRETCHES
80
20
25
30
35
S
INNER THIGH
STRETCHES
TARGET ZONE
40
45
50 55
60
CALF/ACHILLES STRETCHES
MAXIMUM
85%
70%
COOL DOWN
AGE
65 70 75
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