Kettler 7978-900 Trainingsanleitung Seite 11

TA FAVORIT 7978-900 11.09:#TA Favorit/10.02
GB Training instruction
Extent of exercise
By extent of exercise, we refer to the length of the exercise sessions and their
frequency per week. Experts consider the following extent of exercise to be
especially effective:
Sessions per week
Daily
two or three times a week
once or twice 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 relatively short. Block exercising
can be looked upon as a good variation at the beginning.
A typical beginner's programme for the first 4 weeks could be something
like the following:
1st/2nd week
Sessions per week three
3rd/4th week
Sessions per week four
Following these 4 weeks of beginner's exercising, the blocks can be
extended to 10 minutes of continuous rowing without a break. If 3 weekly
sessions of 20-30 minutes are preferred (at later stages), a free day should
be planned between each two days with exercise.
Accompanying gymnastic exercises
Gymnastik exercises are an ideal complement to rowing. Always do
warming-up exercises before starting rowing. Activate the circulation with
a few minutes of easy rowing (10-15 strokes per minute). Easy rowing should
also be done at the end of the session.
Your weekly training schedule should include separate units with variouss-
tretching exercises to increase your agility.
24.08.2010 10:18 Uhr
Length of session
10 minutes
20-30 minutes
30-60 minutes
Length of exercise blocks
3 minutes rowing
1 minute break
3 minutes rowing
1 minute break
3 minutes rowing
Length of exercise blocks
5 minutes rowing
1 minute break
5 minutes rowing
Seite 11
performance table
date resistance level distance
(km)
time P1 P2 fitness-
(min) note
11