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Kettler REGATTA 300 - RO1030-100 Manual

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TRAINING INSTRUCTIONS | KETTLER
ENGLISH 23
EN
TRAINING INSTRUCTIONS
Advantages of rowing training
Rowing increases the efficiency of the cardiovascular system and also improves the body’s oxy-
gen intake capacity. Further, one can achieve fat reduction, since due to the endurance training
an increased amount of fatty acids are used to supply energy. Another advantage of rowing train-
ing is that all the important muscle groups of the body are strengthened. From an orthopaedic
perspective, the strengthening of the back and shoulder muscles produced by the rowing training
can be mentioned as being particularly valuable. The strengthening of the back muscles in par-
ticular counteracts the orthopaedic problems in this area that frequently occur nowadays. Hence,
training with a rowing machine constitutes comprehensive fitness training. It increases endurance
and strength and is joint-friendly.
Which muscles are called into action?
The rowing exercise puts pressure on the body’s entire musculature. However, a few muscle
groups receive particular training. These are shown in the illustration.
As the illustration shows, rowing activates the
upper and lower body. Within the leg mus-
cles, rowing places particular demands on
the leg extensor (1), the biceps femoris (2)
as well as the shin and calf muscles (5, 4).
Due to the hip-stretching movement, pressure
is also placed on the gluteal muscles (3) in
rowing. In the area of the trunk musculature,
rowing activates primarily the wide back
muscle (6) and the musculus erector spinae
(8). Further
, one trains the trapezius (7), the
deltoid (9), the brachialis (10) and the mus-
cles of the abdomen (11).
Planning and controlling your rowing training
The basis for training planning is your current physical performance level. Your doctor can di-
agnose your personal ability with an exertion test which can form the basis for your training
planning. If you have not undergone an exertion test, you should avoid high training exertion in
any circumstances. You should note the following for your planning: Endurance training is also
governed by the scope of exertion as well as the level/intensity of exertion.
Training intensity
The exercise intensity can be controlled by your heart rate during rowing training. The maximum
heart rate per minute corresponds to a pulse rate from the difference of 220 and your age. Under
no circumstances should you exceed this pulse rate during the training.
… 23 …


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