Concept2 INDOOR ROWER User Manual page 11

6. Build up gradually to heavy work. Be smart about increasing your workout
load. If you haven't rowed in over a week, take it easy for your first row.
Don't expect to be able to jump right in where you left off. And don't try to
do intense interval work. Start with a steady row at a comfortable pace. In
your next row, try building the intensity gradually through several intervals
of 1-3 minutes in length. Then, if this all feels good, you can start doing
more intense work. If it's been over a month since your last row, plan to
build back up even more gradually to where you left off in both the length
and intensity of your workouts.
7 . Use a damper setting of 3. The best, all-purpose
damper setting for a great cardiovascular workout is
in the range of 3-5. Rowing with the damper setting
too high can be detrimental to your training program
by reducing your output and increasing your risk of
injury. If you have been rowing at a higher setting,
this may feel a little light to you at first, but give it
a few days. The lower setting requires you to be a
little quicker in applying your power which, in the
end, gives you a better workout.
8. Aim for a stroke rate (spm) of between 24 and 30 spm.
9. Consider the time of day. If you row in the morning, allow a little extra time
for warm-up, and start very easily. Don't expect to be able to do a hard
interval workout right away. If you don't usually row in the morning but
must do it every so often, remember that it may take your body longer to
be ready to do hard work.
10. Vary your workouts. One of the great things about the Concept2 Indoor
Rower is that it enables you to do virtually an infinite variety of workouts.
The length, format, and intensity of your workouts can all be varied. Variety
can go a long way in preventing boredom—and it can also be helpful to
those who may develop aches and pains from doing exactly the same thing
for too long. And, last but not least, the properly varied training program will
result in the greatest gains in fitness and performance!
11. Remember to take rest days. Even though rowing makes you feel great,
and you want to do it every day, it's important to give your body a rest
every so often. Some people find it easy to rest one or even two days per
week. Others have a hard time going even a day without a workout. We
recommend taking at least one day off per week from rowing. Take a walk,
or do some other activity if you want to. And if you just HAVE to row, make
it a short, easy workout. It will make you more eager the next day and you'll
have a better workout!
GETTING
THE MOST
FROM YOUR
WORKOUT
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