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 exercise to be especially effective:
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 something like the following:
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 stages), a free day should
be planned between each two days with exercise.
Training frequency Duration of training
daily 10 minutes
2–3 times a week 20–30 minutes
1–2 times a week 30–60 minutes
Training frequency 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
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). Stretching exercises should
then be carried out before the real rowing exercise is start-
ed.
Easy rowing should also be done at the end of the session,
with further stretching exercises during the cooling-down
period.
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