Training Instructions; Endurance Training; Training Load Intensity; Scope Of Training Load - Kettler COACH M Instrucciones De Entrenamiento Y Manejo

Training and Operating Instructions
Exercising with the KETTLER COACH
The KETTLER COACH rowing machine provides all of the advan -
tages of "real life" rowing without the trouble or expense of
"taking to the water". Rowing is a sport that improves not only the
performance of the cardio-vascular system, but also improves sta-
mina and endurance. The following points should be observed
before commencing a course of training:
Important
Before commencing a course of training, have your family doctor
check that you are fit enough to exercise with the COACH. The
result of the medical check-up should be used as a basis for plan-
ning the exercise programme. The following directions are only to
be recommended to healthy persons.
The advantages of rowing
As mentioned above, rowing is an excellent way to increase the
efficiency of the cardio-vascular system. It also improves the abi-
lity to absorb oxygen. In addition, rowing is also suitable for "bur-
ning off" fat by calling up the fat reserves (in the form of fatty
acids) to be transformed into energy.
Another important advantage of rowing lies in the strengthening
of all of the body's important muscle groups, whereby the strengt-
hening of the back and shoulder muscles can be considered espe-
cially beneficial from the orthopaedic point of view. The strengt-
hening of the back muscles can help prevent such orthopaedic
problems as are encountered all too often nowadays. Exercising
with the KETTLER COACH is therefore a comprehensive way to
exercise. It improves endurance and strength while at the same
time not putting the joints under stress.
Which muscles are called on
he movements in the rowing exercise call on all of the body's
musclegroups. Although some are concentrated upon more than
others. These groups are shown in the lower illustration.
10
1
5
4
As can be seen in the illustration, rowing activates the upper and
lower body to the same extent. In the legs, rowing exercises the
extensors (1), the flexors (2) and the shin and calf muscles (5, 4).
The movement of the hips also calls on the seat (gluteus) muscles
(3).
In the torso region, rowing calls primarily upon the latissimus (6)
and the erectors (8), but also on the trapezius (7), the deltoid (9)
and the arm extensor muscles (10).
The KETTLER COACH can also be used for other special exerci-
ses to concentrate on further muscles groups. These are described
in one of the following sections.
24
GB
7
9
6
8
3
2
Planning and controlling your rowing
The basis for planning your course of exercise should be your
actual state of fitness. Your family doctor can put you through an
endurance test to determine your physical performance. The
results of the test should be used to plan your exercise program-
me. If you do not go through an endurance test, you should avoid
excessive exercising stresses at all costs. The following principle
should be follow in your planning; endurance training can be
controlled as much by the extent of effort as by the level of effort
and the intensity.
Exercise intensity
The effort intensity when rowing can be determined by checking
the pulse. The intensity of the rowing exercises can be varied on
the one hand by altering the number of strokes per minute, and
on the other by altering the resistance of the tension device. The
intensity increases both when the stroke rate is increased, and
when the resistance in the tension device is increased.
Beginners should therefore avoid exercising at high stroke rates
or at high resistance levels. The optimum stroke rate and level of
resistance should be determined using the recommended pulse
rate (see Pulse diagram), which should be checked three times
during each session. Before starting, check the resting pulse,
about 10 minutes into the session check the effort pulse (which
should be in the region of the recommended level), and after finis-
hing exercising, check the recovery pulse.
Regular exercising will soon show a reduction in both the rest and
the effort pulse rates. This can be taken as a sign for the positive
effects of the endurance training. The heart is beating more slo-
wly and more time is available for the heart to take in blood and
for the blood to circulate through the heart's own muscles.
Pulsediagramm
Pulse
Fitness and Fat Burner
220
Maximalpulse
200
(220 minus Age)
180
160
Fitnesspulse
(75% of Max.Pulse)
140
120
100
Fat combustion pulse
80
(65% of Max.Pulse)
20 25 30 35 40 45 50 55 60 65 70 75 80
Extent of exercise
By extent of exercise, we refer to the length of the exercise sessi-
ons and their frequency per week. Experts consider the following
extent of exercise to be especially effective:
Training frequency
daily
2–3 times a week
1–2 times a week
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 relati-
vely short. Block exer cising can be looked upon as a good varia-
tion at the beginning.
A typical beginner's programme for the first 4 weeks could be
something like the following:
90
Age
Duration of training
10 minutes
20–30 minutes
30–60 minutes