WaterRower M1 SERIES Owner's Manual - page 4
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MAINTAINING THE FRAME
The metal surface can be wiped clean with a damp cloth and a small amount
of nonabrasive cleaner can be used. We do not recommend storing the
WaterRower outside. The use and/or storage of the WaterRower in inclement
weather, including but not limited, to extreme temperatures and moisture
could void the warranty.
STORAGE OF YOUR WATERROWER
Your WaterRower can be stored upright. Lift the rear leg end, pull
the WaterRower towards you and use the momentum to stand it in
an upright position. When storing the WaterRower, please ensure
the seat is in the forward position (close to the footboard). When stored
upright the WaterRower is stable and it only takes the space
of a chair.
USING YOUR WATERROWER
The Rowing Action uses 84% of your muscle mass; from the tips of the fingers
holding the handle/oars, to the balls of the feet connected to the footboard/
boat, all the muscles between these 2 points contribute to the Rowing Action.
The Rowing Action is comprised of both fast (drive phase) and slow (recovery
phase) movements. It is important to combine these 2 movements into a
rhythm in order to create a smooth, flowing, unhurried Rowing Action. The
diagrams below show 3 basic movements of the rowing action.
Allow yourself the first few rowing sessions to practice the correct positions
and phases as well as the correct ratio and rhythm of the rowing action. With
regular rowing, the technique will become easier and you will soon experience
the physiological benefits of rowing.
Please visit
www.HowToRow.com
to learn more about the phases and
positions of the rowing technique.
WATERCOACH
WaterCoach is a rowing education program designed to broaden the
knowledge of rowing as a fitness pursuit. WaterCoach consists of three
programs for the WaterRower owner, fitness professional/instructor and the
general rowing machine user in the gym;
▪
WaterCoach Home
-
a rowing education program and personal
training advice for the WaterRower owner.
▪
WaterCoach Professional
-
a rowing education program for the
fitness professional/ instructor. ACE certified course.
▪
HowToRow
-
a rowing education program for the rowing machine
user, at a gym.
We hope that this expanded knowledge enables you to realize the unrivalled
physical benefits of rowing and get the best from your WaterRower. For more
information, please visit
www.HowToRow.com.
YOUR EXERCISE PROGRAM
Most of us recognize the benefit of exercise and the potential improvements
to our general health and well-being. However, few of us fully understand the
physiology of exercise and the best means of achieving our specific exercise
objectives.
In order to get the most out of any exercise program, it is essential to have
an understanding of what your exercise objectives are These may include
reducing or maintaining weight, improving general strength, developing
bulging muscles, improving sporting competitiveness or simply avoiding the
health consequences of a modern sedentary lifestyle. It is important to set a
few different types of objectives. These are divided into:
▪
Immediate Objectives
- weekly
▪
Short Term Objectives
- monthly
▪
Long Term Objectives
- yearly
Your long term objectives are your final objectives, to achieve these, you need
stepping stones which are the short term objectives and immediate objectives.
Objectives need to be:
▪
Specific
- set goals that you would like to achieve by certain dates
▪
Realistic
- do not set a standard too high or motivation will be lost
▪
Flexible
- be prepared for set backs such as injuries and illness
CATCH POSITION
Sitting tall, arms straight reaching
forward, shoulders relaxed, head up, eyes
looking forward, legs compressed and
shins vertical.
DRIVE PHASE
Drive back with the legs, arms hang off the
handle and only begin to bend once handle
is above the knees, torso is strong with
good posture and body angle opens up
slowly as you drive the legs.
RELEASE POSITION
Legs straight, handle drawn to chest,
sitting back just past the vertical, torso
firm, shoulders relaxed, head up and eyes
looking forward.