Operation Manual

GB-33
ENGLISH
Workout instructions
2. Workout phase
When working out, make sure you keep an even and con-
sistent speed. Optimal training means choosing a workout
that keeps your pulse at a value of approx. 70%– 85% of
your maximum pulse (target zone). Use the graphic to read
the matching target zone for you.
The workout phase should last at least 12 minutes. At the
beginning, a workout time of approx. 15–20 minutes is
usual.
When you work out for the fi rst time you should not specify
a particular time. Above all, make sure that you execute the
technique cleanly. Also, a high stroke rate should scarcely be
of any importance. You should only work out until you start
to feel tired.
3. Cooling down phase
This phase is intended to relax your muscles and your
cardiovascular system. To do so, e. g. reduce your speed
for approx. 5 minutes. Then repeat the stretching exer-
cises as described in Phase 1. Remember not to make
any sudden movements in this phase and do not strain
your muscles.
E Rowing technique
As opposed to other workout devices, rowing not only
moves your legs but also your upper body and the centre
of your body. You practically have a full body workout.
The joints of your legs, upper body, back and arms are
exercised gently and uniformly. Compared to other forms
of sport, your body consumes considerably more calories.
Rowing is divided into recovery and drive phases:
Recovery phase
1. Start the rowing movement by stretching out your arms.
2. Lean your upper body forwards.
3. Move your body to the compressed front drive position.
MAXIMUM
Cooling down
phase
AGE
target zone
PULSE
The back is straight and upright, the chin lifted, the gaze
directed to the front.
The posture is upright, the back straight, the chin
lifted, the gaze directed to the front. The knees are
completely extended and the feet are placed on the
foot rest. The shoulders are relaxed and the arms are
completely extended. The upper body is bent slightly
forwards (from the hip) and the shoulders are located
in front of the hips.
The arms and the upper body remain in the forward lea-
ning position. The seat is moved forwards. Knees and
hips bend simultaneously and evenly (make sure that
the knees only begin to bend behind the handle). Rol-
ling forwards occurs in a controlled and slow manner
(this phase serves as recovery) and the rolling move-
ment is braked slowly shortly before the front drive po-
sition is reached.
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