5
Exercising with the ROWING MACHINE
The KETTLER rowing machine provides all of the advan tages of “real
life” rowing without the trouble or expense of “taking to the water”. Ro-
wing is a sport that improves not only the performance of the cardio-
vascular system, but also improves stamina and endurance. The
follo-
wing 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 exer-
cise programme. 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 efficien-
cy
of the cardio-vascular system. It also improves the ability to absorb
oxy
gen. In addition, rowing is also suitable for “burning off” fat by cal-
ling 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 orthopaedic 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 KETTLER rowing machine is therefore a
comprehensive way to exercise. It improves endurance and strength whi-
le 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.
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).
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 sta-
te 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 en-
durance 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 le-
vel of effort and the intensity.
Exercise intensity
The effort intensity when rowing can be determined by checking the pul-
se.
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 alte-
ring the resistance of the tension device. The intensity increases both
when the stroke rate is increased, and when the resistance in the tensi-
Computer and training instructions
GB
on device is increased.
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 (see Pulse dia-
gram), which should be
checked three times during each session. Befo-
re starting, check the resting
pulse, about 10 minutes into the session
check the effort pulse (which should be in the region of the recommen-
ded level), and after finishing exercising, check the recovery pulse.
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.
Extent of exercise
By extent of exercise, we refer to the length of the exercise sessions and
their frequency per week. Experts consider the following extent of exer-
cise to be especially effective:
Sessions per week Length of session
Daily 10 minutes
two or three times a week 20 -30 minutes
once or twice a week 30 -60 minutes
Exercise sessions of 20 -30minutes/30 -60 minutes are not suitable for
the beginner. The beginner should increase his/her extent of exercising
only gradually, with the first blocks being kept relatively short. Block
exer cising can be looked upon as a good variation at the beginning.
A typical beginner’s programme for the first 4 weeks could be some-
thing like the following:
1st/2nd week Length of exercise blocks
Sessions per week three 3 minutes rowing
1 minute break
3 minutes rowing
1 minute break
3 minutes rowing
3rd/4th week Length of exercise blocks
Sessions per week four 5 minutes rowing
1 minute break
5 minutes rowing
Following these 4 weeks of beginner’s exercising, the blocks can be ex-
tended to 10 minutes of continuous rowing without a break. If 3 weekly
sessions of 20 - 30 minutes are preferred (at later stages), a free day
should be planned between each two days with exercise.
Accompanying gymnastic exercises
Gymnastik exercises are an ideal complement to rowing. Always do
warming-up exercises before starting rowing. Activate the circulation
with a few minutes of easy rowing (10 -15 strokes per minute). Stret-
ching
exercises should then be carried out before the real rowing exercise
is started.
Easy rowing should also be done at the end of the session,
with further stretching exercises during the cooling-down period.
