WaterRower GX Owner's Manual - page 5

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aerObIC TraInIng

A sustained exercise program will improve the efficiency with which the 

respiratory and cardiovascular system can supply oxygen. This improves 

lung function, heart function, vascular efficiency and capillary growth, 

leading to improved well being and endurance. At about 70 - 80% of the 

maximum heart rate, lactate begins to accumulate in the blood supply at a 

greater rate than it can be extracted by the liver, kidneys and other organs. 

Exercising above this intensity will cause progressive accumulation of 

lactate in the blood, increased heart and breathing rates and cause muscle 

fatigue.

Prolonged exercise at or below this intensity will maintain lactate at non-

fatiguing levels and exercise duration will be limited solely to the depletion 

of available fuel stores.

If your exercise objective is aerobic (cardio-vascular/endurance) training 

then it is necessary to exercise at an intensity which will avoid fatigue due 

to lactate build up. This is best achieved at moderate levels of intensity 

over medium/long durations.  

A moderate exercise intensity (70-80% of the maximum heart rate) is about 

that achieved by a steady jog, avoiding the onset of muscle soreness.

anaerObIC TraInIng

Anaerobic training causes the build-up of lactate (as rapidly as one minute 

after exercise is commenced). Lactate saturation will necessitate either a 

rapid reduction in exercise intensity or complete cessation. 

The accumulation of lactate limits the contribution of the anaerobic 

process to total energy production. Though energy may be generated 

rapidly, total work capacity and total output is limited. 

The level of intensity at which lactate begins to accumulate can be altered 

by training. This is best done by improving the efficiency of the aerobic 

process and is achieved by training at moderate levels of intensity. 

Training anaerobically is done at high intensities  (80-100% of the 

maximum heart rate) over a short period of time (10 seconds to a few 

minutes). Interval training is a form of anaerobic  training. 

TraInIng guIDelInes

To ensure you get the maximum benefit from training on your WaterRower  

and to avoid unnecessary problems or injuries here are a few guidelines:

 ▪A health check before starting an exercise program.

 ▪use heart rate to monitor your intensity.

 ▪Always warm up and cool down.

 ▪Always stretch, especially at the end of your workout.

 ▪Keep a record of your workouts.

 ▪Keep well hydrated.

 ▪Gradually increase the intensity, duration and frequency of your workouts.

 ▪Ensure you include recovery time in your training program. 

 ▪Add variety to your workouts (refer to www.HowToRow.com/workouts).

TraInIng resOurCes

For further information on your exercise objectives and rowing training 

types please visit 

www.HowToRow.com

.