Training Frequency; Training Duration - Kettler REGATTA 300 Bedienungsanleitung

The scope of exertion
the scope of exertion is the duration of a training unit and its frequency per week. sports medical
professionals consider the following scopes of exertion to be effective training:

Training frequency

daily
2 – 3 x weekly
1 – 2 x weekly
training units of 20 – 30 min. are not suitable for beginners. Beginners should increase the scope
of exertion of their training only gradually. Make the first training units relatively short. Interval
training is considered a favourable variant of beginner training. Beginner training can be ar-
ranged in the following way for the first 4 weeks:
1st-2nd week
training frequency
3 x weekly
3rd-4th week
training frequency
4 x weekly
After this 4-week beginner training, you can train with the rowing machine for 10 minutes every
day without interruption. If, at a later stage, you prefer to do the 3 x weekly training of 20 –
30 minutes, a training-free day should be planned between two training days.
Gymnastics accompanying the training
Gymnastics can be considered an optimal compliment to rowing training. Begin the training with
a warm-up phase.
Activate your circulation for a few minutes by doing light rowing exercises (10 – 15 strokes per
minute). then begin with stretching exercises. then comes the actual rowing training. the training
is also ended with light rowing exercises. stretches complete the warm-down phase.
tRAInInG InstRUCtIons

Training duration

10 minutes
30 minutes
60 minutes
Scope of a training unit
3 minutes of rowing
1-minute break
3 minutes of rowing
1-minute break
3 minutes of rowing
Scope of a training unit
5 minutes of rowing
1-minute break
5 minutes of rowing
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