Kettler Coach S Handbuch Seite 16

PRINCIPLES FOR EFFECTIVE TRAINING
Use the advantages of rowing training without having to launch your own
boat. Rowing training improves both your cardiovascular system and
strength. Your oxygen intake capacity also improves. Furthermore, you can
achieve a reduction in fat as more fatty acids are used for the energy supply
through endurance training. From an orthopaedic perspective your back and
shoulder muscles are strengthened.
CORRECT VALUES FOR ENDURANCE TRAINING
Maximum heart rate: Maximum effort is understood to mean achieving the
individual maximum heart rate. The maximum achievable heart frequency
is dependent on age.
The following rule of thumb applies here: the maximum heart rate per minute
corresponds to 220 heartbeats minus age.
FOR EXAMPLE: at 50 years old > 220 - 50 = 170 bpm.
16 COACH S
EXERCISE INTENSITY
Aerobic heart rate: the optimum exercise intensity is when 65-75% (see
diagram) of the individual heart / circulation power is reached. This value
changes according to age.
HEART RATE DIAGRAM
FITNESS AND FAT BURNING
HEART
RATE
220
200
Maximum heart rate
(220 minus age)
180
160
Fitness heart rate
140
(75% of max. heart rate)
120
Fat-burning heart rate
(65% of max. heart rate)
100
80
AGE 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90