25
GB
ST2520-64
Example of a training schedule
S.* = Serie
Always warm up before exercising. Rest for approx. 60seconds
after each series of repeats, and use these intervals for loosening
and stretching exercises.
Exercise 2-3 times per week with your COACH and make use of
every opportunity for alternative forms of exercise such as wal-
king, cycling, swimming etc. You will then find that regular exer-
cising increases your physical fitness and your general sense ot
wellbeing.
More training advices: see page 98.
Caution!
You are using a machine that has been designed and built to the
latest safety standards. Any possible sources of danger that could
lead to injury have been extensively eliminated and guarded
against. Moreover, the machine is intended only for the use of
adults.
Wrong or excessive training can damage your health. Before
commencing a course of fitness training, arrange for a medical
check-up to see if you are in a state of health suited to training on
the machine. The result of the check-up should be used as a basis
for your training programme.
The machine is never to be looked upon as a toy. Please remem-
ber that the nature of children who are using the machine can
lead to unforeseen situations and hazards for which the manu-
facturer cannot be held liable. If children are allowed to use the
machine, they should be instructed on its correct use and dange-
rous situations explained to them.
The machine must be carfully assembled by an adult. It must be
ensured that the machine is not used until it has been fully assem-
bled.
When used for regular training, we recommend checking all
parts of the Machine (especially screws, nuts and bolts) every 1
to 2 months. So that the intended level of safety is maintened, the
machine is to be taken out of use if any parts are worn. The worn
parts are to be exchanged immediately.
Exercise 1.-2. Week 3.-4. Week 5.-6. Week
S* Repeat S* Repeat S* Repeat
1 1-2 individ. 2 individ. 3 individ.
4 1-2 12-15 2 15-20 3 15-20
7 1-2 12-15 2 15-20 3 15-20
9 1-2 12-15 2 15-20 3 15-20
13 1-2 12-15 2 15-20 3 15-20
14 1-2 12-15 2 15-20 3 15-20
17 1-2 12-15 2 15-20 3 15-20
Following these 4 weeks of beginner’s exercising, the blocks can
be extended to 10 minutes of continuous rowing without a break.
If 3 weekly sessions of 20-30 minutes are preferred (at later sta-
ges), 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 cir-
culation with a few minutes of easy rowing (10-15 strokes per
minute). Stretching 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.
Instructions for exercising with the KETTLER COACH
Besides rowing, the COACH is also suitable for exercises desi-
gned to increase general fitness, but with special emphasis on
muscle-building. In order to achieve maximum benefit from the
COACH, the following points should be noted:
1. beginners should avoid exercising with high resistances;
2. use only resistances which do not cause strained breathing;
3. carry out all movements smoothly and regularly - not in sud-
den jerks;
4. do not exercise with the back curved upwards or with roun-
ded shoulders;
5. always remember, that muscles and strength increase relati-
vely quickly, i.e. at a pace which tendons, ligaments and
joints cannot always follow.
In brief: Increase resistance only gradually in the course of regu-
lar training.
Some methods of exercising
For general fitness, a method of exercising which emphasizes
both strength and stamina is recommended. This means that exer-
cises at low resistance levels (approx. 40-50% of personal maxi-
mum strength"*) should be repeated 15-20 times.
(*Here, the term "maximum strength"*) means the maximum
strength which a person has to concentrate in order to raise a
heavy weight once.
Length of exercise blocks
1st/2nd week
Sessions per week three 3 minutes rowing
1 minute break
3 minutes rowing
1 minute break
3 minutes rowing
3rd/4th week
Sessions per week four 5 minutes rowing
1 minute break
5 minutes rowing
