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TRAINNING TIPS
Rowing machines have been around for many
years and where perhaps one of the first
indoor exercise machines on the market.
Almost everyone knows how to row on one of
these machines and there is very little one can
do wrong. However, there are few pointers we
can give you to reduce strain on your back and
other joints and muscles. Rowing, more than
any other aerobic exercise, utilizes the back
muscles and the spine to transfer the pulling
force from the arms (holding the handle) to the
legs (providing most the pulling power).
To reduce exercisive strain on the back
muscles, spine, shoulders, arms and wrists we
strongly suggest taht you to keep your back
straight throughout the entire rowing action.
When moving forward to the start position
bend at the hips, don't overreach (trying to
stretch forward too much) and keep your arms
straight. Pull the handle to your stomach, not
your chest and keep your elbows in at your
sides during the entire stroke with your wirists
straight.
4
TRAINING GUIDELINES
EXERCISE
Exercise is one of the most important factors in the
overall health of an individual. Listed among its
benefits are:
Increased capacity for physical work(strength
endurance)
Increased cardiovascular (heart and arteries /
veins) and respiratory efficiency.
Decreased risk of coronary heart disease changes
in body metabolism, e.g. losing weight.
Delaying the physiological effects of age physi-
ological effects, e.g. reduction in stress, increase in
self-confidence, etc.
Your Rower's unique design provides an excellent
opportunity for a high level of overall fitness.
Basic Components of Physical Fitness
There are four all-encompassing components of
physical fitness and we need to briefly define each
and clarify its role.
Strength is the capacity of a muscle to exert a force
against resistance. Strength contributes to power
and speed and is of great importance to a majority of
sports people.
Muscular Endurance is the capacity to exert a
force repeatedly over a period of time, e.g. it is the
capacity of your legs to carry you 0 km without stop-
ping.
Flexibility is the range of motion about a joint.
Improving flexibility involves the stretching of
muscles and tendons to maintain or increase
suppleness, and provides increased resistance to
muscle injury or soreness.
Cardio-Respiratory Endurance is the most
essential component of physical fitness. It is the
efficient functioning of the heart and lungs.
What to wear
Wear clothing that will not restrict your movement in
any way while exercising.
Cloths should be light enough to allow the body to
cool. Excessive clothing that causes you to perspire
more than you normally would while exercising,
gives you no advantage. The extra weight you lose
is body fluid and will be replaced with the next glass
of water you drink.
It is advisable to wear a pair of gym or running shoes
or "sneakers".
Breathing During Exercise
Do not hold your breath while exercising. Breathe
normally as much as possible. Remember, breath-
ing involves the intake and distribution of oxygen,
which feeds the working muscles.
Rest Periods
Once you start your exercise program, you should
continue through to the end. Do not break off
halfway through and then restart at the same place
later on without going through the warm-up stage
again.
The rest period required between strength training
exercises may vary from person to person. This will
depend mostly on your level of fitness and the
program you have chosen. Rest between exercises
by all means. Most people manage with half minute
to one-minute rest periods.
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