12
Exercising with the KETTLER COACH
The KETTLER COACH rowing machine provides all of the advantages of “real
life” rowing without the trouble or expense of “taking to the water”. Rowing
is a sport that improves not only the performance of the cardio-vascular system,
but also improves stamina and endurance. The
following points should be
observed before commencing a course of training:
Important
Before commencing a course of training, have your family doctor check that
you are fit enough to exercise with the COACH. The result of the medical
check-up should be used as a basis for planning the exercise programme.
The following directions are only to be recommended to healthy persons.
The advantages of rowing
As mentioned above, rowing is an excellent way to increase the efficiency
of the cardio-vascular system. It also improves the ability to absorb oxygen.
In addition, rowing is also suitable for “burning off” fat by calling up the
fat reserves (in the form of fatty acids) to be transformed into energy.
Another important advantage of rowing lies in the strengthening of all of
the body’s important muscle groups, whereby the strengthening of the back
and shoulder muscles can be considered especially beneficial from the ortho-
paedic point of view. The strengthening of the back muscles can help
prevent such orthopaedic problems as are encountered all too often
nowadays. Exercising with the KETTLERCOACH is therefore a comprehensive
way to exercise. It improves endurance and strength while at the same time
not putting the joints under stress.
Which muscles are called on
The movements in the rowing exercise call on all of the body’s muscle
groups. Although some are concentrated upon more than others. These groups
are shown in the lower illustration.
As can be seen in the illustration, rowing activates the upper and lower body
to the same extent. In the legs, rowing exercises the extensors (1), the
flexors (2) and the shin and calf muscles (5, 4). The movement of the hips
also calls on the seat (gluteus) muscles (3).
In the torso region, rowing calls primarily upon the latissimus (6) and the
erectors (8), but also on the trapezius (7), the deltoid (9) and the arm
extensor muscles (10).
The KETTLER COACH can also be used for other special exercises to con-
centrate on further muscles groups. These are described in one of the fol-
lowing sections.
Planning and controlling your rowing
The basis for planning your course of exercise should be your actual state
of fitness. Your family doctor can put you through an endurance test to
determine your physical performance. The results of the test should be
used to plan your exercise programme. If you do not go through an en -
durance test, you should avoid excessive exercising stresses at all costs. The
following principle should be follow in your planning; endurance training
can be controlled as much by the extent of effort as by the level of effort
and the intensity.
Exercise intensity
The effort intensity when rowing can be determined by checking the pulse.
The intensity of the rowing exercises can be varied on the one hand by altering
the number of strokes per minute, and on the other by altering the resistance
of the tension device. The intensity increases both when the stroke rate is
increased, and when the resistance in the tension device is increased.
Beginners should always start at a low intensity level, i.e. at a stroke rate
of less than 20 strokes/minute, and with the control of the tension device
at his lowest resistance setting.
Beginners should therefore avoid exercising at high stroke rates or at high
resistance levels. The optimum stroke rate and level of resistance should be
determined using the recommended pulse rate (see 4.0 "The correct exer-
cising pulse rate" / 4.2 "Pulse-rate zones"), which should be checked three
times during each session. Before starting, check the resting pulse, about
10 minutes into the session check the effort pulse (which should be in the
region of the recommended level), and after finishing exercising, check the
recovery pulse.
These three values can be entered into the record sheet. Regular exercising
will soon show a reduction in both the rest and the effort pulse rates. This
can be taken as a sign for the positive effects 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 sessions and their
frequency per week. Experts consider the following extent of exercise to be
especially effective:
Sessions per week Length of session
Daily 10 minutes
two or three times a week 20 -30 minutes
once or twice a week 30 -60 minutes
Exercise sessions of 20 -30minutes/30 -60 minutes are not suitable for he
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 Length of exercise blocks
Sessions per week three 3 minutes rowing
1 minute break
3 minutes rowing
1 minute break
3 minutes rowing
3rd/4th week Length of exercise blocks
Sessions per week four 5 minutes rowing
1 minute break
5 minutes rowing
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). Stretching
exer-
cises 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.
GB
1
5
10
4
2
7
9
6
8
3
13
Instructions for exercising with the KETTLER COACH
Besides rowing, the COACH is also suitable for exercises designed to
increase general fitness, but with special emphasis on muscle-building. In
order to achieve maximum benefit from the COACH, the following points
should be noted:
1. beginners should avoid exercising with high resistances;
2. use only resistances which do not cause strained breathing;
3. carry out all movements smoothly and regularly - not in sudden jerks;
4. do not exercise with the back curved upwards or with rounded shoulders;
5. always remember, that muscles and strength increase relatively quick
ly
i.e. at a pace which tendons, ligaments and joints cannot al ways follow.
For this reason, increase the load slowly in the course of your exercise
program. Your training should therefore be increased gradually in the
following sequence:
I. Increase the frequency of exercising (number of sessions per week)
II. Increase the amount of exercising (number of sets per exercise)
III. Increase the difficulty of the exercise (increase exercising weight).
Some methods of exercising
For general fitness, a method of exercising which emphasizes both strength
and stamina is recommended. This means that exercises at low resistance
levels (approx. 40-50% of personal maximum strength"*) should be repeated
16-25 times.
(*Here, the term "maximum strength"*) means the maximum strength which a person
has to concentrate in order to raise a heavy weight once.
Example of a training schedule
Always warm up before exercising. Rest for approx. 60seconds after each
series of repeats.
Exercise 2-3 times per week with your COACH and make use of every oppor-
tunity for alternative forms of exercise such as walking,
c
ycling, swimming etc. You will then find that regular exercising increases
your
physical fitness and your general sense ot wellbeing.
Caution!
You are using a machine that has been designed and built to the latest safety
standards. Any possible sources of danger that could lead to injury have
been extensively eliminated guarded against. Moreover, the machine is
intended only for the use of adults.
Wrong or excessive training can damage your health. Before commencing
a course of fitness training, arrange for a medical check-up to see if you
are in a state of health suited to training on the machine. The result of the
check-up should be used as a basis for your training programme.
The machine is never to be looked upon as a toy. Please remember that the
nature of children who are using the machine can lead to unforeseen situa-
tions and hazards for which the manufacturer cannot be held liable. If children
are allowed to use the machine, they should be instructed on its correct use
and dangerous situations explained to them.
The machine must be carfully assembled by an adult. It must be ensured that
the machine is not used until it has been fully assembled.
When used for regular training, we recommend checking all parts of the
Machine (especially screws, nuts and bolts) every 1 to 2 months. So that
the intended level of safety is maintened, the machine is to be taken out of
use if any parts are worn. The worn parts are to be exchanged immediately.
sets repetitions break
speed of
movement
2 - 4 16 - 25 60 sec briskly
