Bedienungsanleitung Concept2 Model C (Seite 24 von 38) (Englisch)

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1) DETERMINE YOUR GOALS

They may be one or more of the following:

•tolosesomeweight

•tomaintaingeneralhealth

and ﬁtness

•toaidinrehabilitation

•tocross-trainforanothersport

•totrainforcompetitiverowing

2) BEGIN YOUR EXERCISE PROGRAM

Here are some basic guidelines for setting up an exercise

program to achieve your goals.

Weight Loss:

Frequency: 5–6 times per week

Duration: 20–50 minutes

Intensity: Steady effort, able to carry on a conversa-

tion;intervalsforvariety

Sample Workouts:

• 5000mCorlonger

 • 30minCorlonger

 • alternate:1minM,1minRforatleast20minutes

total

Maintain General Health and Fitness:

Frequency:3–5timesperweek;alternatewith

other types of exercise if desired.

Duration: At least 20 minutes

Intensity: Moderate steady work, target heart rate

Sample Workouts:

•20–30minM

 •4000–6000mM

 •alternate:40secH,20secRfor15–20min

 •alternate:1minH,1minRforatleast20mintotal

To Aid in Rehabilitation: Work with a doctor or

rehab specialist to develop an exercise plan that will meet

your needs.

To Cross-Train for Another Sport: Your program

will vary depending on the nature and yearly cycle of your

major sport.

Frequency: 2–4 times per week in your “off-sea-

son”, 1–2 times per week in competitive season

Duration: 30–60 minutes – shorter for intense,

speedworkouts;longerforsteadystateaerobicwork-

outs

Intensity: Include steady state, anaerobic threshold

work also more intense intervals, racing pieces

Sample Workouts:

•40minM

 •10,000mM

 •alternate:1minH,1minRfor30–40min

•pyramid:1minH,30secR,2minH,30secR,3minH,

30secR, 4minH, 30secR, 3minH, 30secR, 2minH,

30secR, 1minH, 30secR.

•repeat:3minM@18spm,2minM@24spm,

1minM@28spm,foratotaltimeof30–60min

To Train for Competitive Rowing: If you do not

have a coach or a club program to follow, here’s a basic

plan.

Frequency: 4-6 times per week (less when you are

rowing on the water)

Duration: 20-60 minutes depending on the intensity

of the workout

Intensity: the whole range, from racing to easy

steady state

Sample Workouts:

•2setsof:10repetitionsof:[20secRPF(8–10sec),

40secR] with 5–7minR between the sets

•2setsof:3repetitionsof:[2minRPF(2–4sec),1minR]

with 5–7minR between the sets

•3x1500mRPwith5minRbetweenpieces

•3000–4000mRPS(2–4sec)

•30minRPS(5–7sec)

•60minRPS(8–12sec)

•repeat:3minM@18spm,2minM@24spm,

1minM@30spmforatotaltimeof30–60min

3) MONITOR YOUR PROGRESS

We encourage you to record your workouts in a log. At

a minimum, you should record your periodic test pieces

in order to monitor your progress toward your goals. A

sample Test Results Log is provided on page 27. You may

also wish to keep a monthly summary of workouts such

as the one provided on page 26. This type of log helps

give you an overview of the workouts you have been

doing. It’s also a good place to record your total meters

rowed in case you ever want to join the Concept2 Million

Meter Club. Finally, the most detailed log option is a daily

log page which allows you to record a maximum of infor-

mation about each of your workout sessions. We have

included an example on page 25. Please feel free to make

as many copies of these pages as you wish. You can also

request a free logbook from Concept2

4) EVALUATE AND ADJUST PROGRAM IF

NECESSARY

If you are not making progress toward your goals, you may

need to modify your program. It may be helpful to discuss

your training with a coach or fellow athlete. If you are tired

and your performance is getting worse, you may actually

be training too hard.

NOTE: Additional rowing information is available at www.

concept2.com, as well as in our free Training Guide pro-

vided with your Indoor Rower.

R = easy, restful rowing

C = conversational intensity (able to carry

on a conversation comfortably)

M = moderate intensity (barely able to carry

on a conversation)

H = high intensity

RP = 2000m race pace

RPF(3–4sec) = 3 to 4 seconds faster than

race pace

RPS(5–7sec) = 5 to 7 seconds slower than

race pace

KEY:

m = meters

min = minutes

sec = seconds

spm = strokes per minute

x = times (example: 3x

500m means 3 repeti-

tions of 500 meters

or row 500 meters 3

times)

training on the concept2 indoor rower

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