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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 exten-
ded to 10 minutes of continuous rowing without a break. If 3 weekly ses-
sions 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 war-
ming-up exercises before starting rowing. Activate the circulation with a
few minutes of easy rowing (10 -15 strokes per minute). Stretching
exerci-
ses 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 stret-
ching exercises during the cooling-down period.
Instructions for exercising with the KETTLER COACH
Besides rowing, the COACH is also suitable for exercises designed 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 sudden jerks;
4. do not exercise with the back curved upwards or with rounded
shoulders;
5.
always remember, that muscles and strength increase relatively quick
ly,
i.e. at a pace which tendons, ligaments and joints cannot always
follow.
In brief: Increase resistance only gradually in the course of regular training.
Some methods of exercising
For general fitness, a method of exercising which emphasizes both
strength and stamina is recommended. This means that exercises at low
resistance levels (approx. 40-50% of personal maximum strength"*)
should be repeated 15-20 times.
(*Here, the term "maximum strength"*) means the maximum strength which a per-
son has to concentrate in order to raise a heavy weight once.
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 walking,
c
ycling, swimming etc. You will then find that regular exercising increases
your physical fitness and your general sense ot wellbeing.
More training advices: see page 122.
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 remember that
the nature of children who are using the machine can lead to unforeseen
situations and hazards for which the manufacturer cannot be held liable.
If children are allowed to use the machine, they should be instructed on its
correct use and dangerous 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 assembled.
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 imme-
diately.
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