Operating instructions
Swim Spa Operator’s Guide
- Suggested Uses -
Rowing Equipment
Here’s another terric workout with virtually no impact on your joints that’s easy to use.
Many people think this machine is only good for the upper body, however that’s not true. Rowing targets both
the upper and lower body muscles. To get started, grab the handle and adjust your stance until your legs
are bent a little more than 90 degrees and your arms are straight out in front of you. Now pull the handles
toward your chest, but keep the handle just below chest level. Your elbows should be tucked at your sides,
not stretched out to the left and right. Also, your back should have a slight natural arch to it. Release to
the starting position by straightening out your arms and bending your knees back to their original location.
Congratulations! That’s one full stroke. Continue with this routine, building a slow rhythm for the rst three to
ve minutes. Slowly build up your speed at regular intervals until you reach your target heart rate.
The 30 Minute Workout
Begin with a 5-minute warm-up on a light resistance setting, rowing slowly. Concentrate on your form and get
your rhythm going. Begin to build your speed and resistance to a level that puts you into your target heart
rate zone. Stay in your target heart rate zone for the next 20 minutes while varying your rowing speed and
resistance level. If you nd you’re over your target heart rate, consider rowing intervals; row for one minute,
rest for one minute and so on. Gradually build up the intervals until you can row for 20 minutes straight.
Periodically focus on your form during the workout to get the greatest effect. Close your eyes and transport
yourself to your favorite body of water while you’re rowing. The last 5 minutes are for the cool down. Gradually
slow your rowing speed and reduce the resistance to a minimum. Don’t stop abruptly, use this time to let your
body cool off and get your heart rate down. As your heart rate begins to decrease, let go of the handles and
relax while doing some slow neck and shoulder rolls. It’s always a good idea to take another ve minutes
after the routine to stretch the same muscles again (arms, legs and chest). This will help prevent excessive
soreness following the workout.
When you rst start exercising with the rowing equipment, you might nd that you have to pause for thirty to
sixty seconds every other minute or so to maintain your target heart rate. It’s important that you not over-exert
yourself while you’re getting used to the routine.
Hand Grips
Chest Press
Hold hand grips in both hands, tubing running along the inside of the arms (under the armpits), palms facing
each other. Squeeze chest and back while pulling towards you. Return to start and repeat.
Rear Delt Row
Hold the hand grips with arms out in front, palms down. Pull the elbows back until level with torso, squeezing
the shoulder blades and keeping arms parallel to ground.
SWIM SPA EXERCISE SUGGESTIONS
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