SPORTSTECH RSX300 Manual De Instrucciones página 44

MUSCLE TONING
To tone muscle while on your ROWING MACHINE you will need to have the resistance set quite high.
This will put more strain on our leg muscles and may mean you cannot train for as long as you would
like. If you are also trying to improve your fitness, you need to alter your training programme. You should
train as normal during the warm up and cool down phases, but towards the end of the exercise phase
you should increase resistance making your legs work harder. You will have to reduce your speed to
keep your heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work, the more
calories you will burn. This is effectively the same as if you were training to improve your fitness, the
difference being the goal.
COOLING-DOWN PHASE
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of the warm-up
phase. First, reduce your tempo and continue at this slower pace for approximately 5 minutes before
you get off your Rowing Machine. The stretching exercises should now be repeated, again remembering
not to force or jerk your muscles into the stretch.
As you get fitter, you may need to train longer and harder. It is advisable to train at least three times a
week, and if possible to spread your workouts evenly throughout the week.
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