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Kettler REGATTA 300 - RO1030-100 Manual

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TRAINING INSTRUCTIONS | KETTLER
ENGLISH 25
EN
The scope of exertion
The scope of exertion is the duration of a training unit and its frequency per week. Sports medical
professionals consider the following scopes of exertion to be effective training:
Training frequency Training duration
daily 10 minutes
2 – 3 x weekly 30 minutes
1 – 2 x weekly 60 minutes
Training units of 20 – 30 min. are not suitable for beginners. Beginners should increase the scope
of exertion of their training only gradually. Make the first training units relatively short. Interval
training is considered a favourable variant of beginner training. Beginner training can be ar-
ranged in the following way for the first 4 weeks:
1st-2nd week Scope of a training unit
Training frequency 3 minutes of rowing
3 x weekly 1-minute break
3 minutes of rowing
1-minute break
3 minutes of rowing
3rd-4th week Scope of a training unit
Training frequency 5 minutes of rowing
4 x weekly 1-minute break
5 minutes of rowing
After this 4-week beginner training, you can train with the rowing machine for 10 minutes every
day without interruption. If, at a later stage, you prefer to do the 3 x weekly training of 20 –
30 minutes, a training-free day should be planned between two training days.
Gymnastics accompanying the training
Gymnastics can be considered an optimal compliment to rowing training. Begin the training with
a warm-up phase.
Activate your circulation for a few minutes by doing light rowing exercises (10 – 15 strokes per
minute). Then begin with stretching exercises. Then comes the actual rowing training. The training
is also ended with light rowing exercises. Stretches complete the warm-down phase.
… 25 …


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