Kettler ST 2600-9 Kadett Manual Del Usuario página 11

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which should be checked three times during each session. Before
starting, check the resting pulse, about 10 minutes into the sessi-
on check the effort pulse (which should be in the region of the re-
commended level), and after finishing exercising, check the reco-
very pulse.
These three values can be entered into the record sheet. Regular
exercising will soon show a reduction in both the rest and the ef-
fort pulse rates. This can be taken as a sign for the positive effec-
ts of the endurance training. The heart is beating more slowly and
more time is available for the heart to take in blood and for the
blood to circulate through the heart's own muscles.
Extent of exercise
By extent of exercise, we refer to the length of the exercise sessi-
ons 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 relati-
vely short. Block exercising can be looked upon as a good varia-
tion at the beginning.
A typical beginner's programme for the first 4 weeks could be so-
mething like the following:
Frequency Length of exercise blocks
1st-2nd week
three times a week 3 minutes training
1 minute break for gymnastics
3 minutes training
1 minute break for gymnastics
3 minutes training
3rd-4th week
four times a week 5 minutes training
1 minute break for gymnastics
5 minutes training
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 sta-
ges), 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 cir-
culation with a few minutes of easy rowing (10-15 strokes per mi-
nute). Stretching exercises should then be carried out before the
real rowing exercise is started.
Easy rowing should also be done at the end of the session, with
further stretching exercises during the cooling-down period.
Length of session
10 minutes
20-30 minutes
30-60 minutes
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