WaterRower M1 SERIES Owner's Manual - page 5
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weIghT MaInTenanCe
At lower intensities, our body uses a mixture of fat and carbohydrate as its
source of fuel. As the maximum aerobic output is approached, the percentage
of fat consumed as fuel reduces to zero. Also, as the duration of exercise is
increased, the percentage of fat consumed tends to increase.
If your objective is weight maintenance, then the energy (food) you consume
must equal energy used (exercise, metabolism etc.). Exercising for weight
maintenance is best achieved at lower intensities and over longer durations.
A low intensity (60 - 70% of the maximum heart rate) is typically that at which
you can hold a conversation; it is by no means strenuous and is about that
achieved by a brisk walk.
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, lactic acid 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 lactic acid in the
blood, increased heart and breathing rates and cause muscle fatigue.
Prolonged exercise at or below this intensity will maintain lactic acid at
non-fatiguing levels and exercise duration will be limited solely to the
depletion of available fuel stores. If your exercise objective is aerobic training
(cardiovascular/endurance), then it is necessary to exercise at an intensity
which will avoid fatigue due to lactic acid 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 lactic acid (as rapidly as one minute
after exercise is commenced). Lactic acid saturation will necessitate either a
rapid reduction in exercise intensity or complete cessation.
The accumulation of lactic acid 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 lactic acid 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.
Exercising at anaerobic intensities may condition an athlete’s tolerance
to fatigue, but the benefit can be more psychological than physiological.
Prolonged exercise at high intensity not only impairs the weight reduction and
aerobic training effect, but the rapid onset of fatigue can cause poor technique
and increase risk of injury.
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.