WaterRower M1 SERIES Owner's Manual - page 6
6
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 - i.e. set certain goals that you would like to achieve by certain dates
▪realistic - i.e. do not set a standard too high or motivation will be lost.
▪flexible - i.e. be prepared for set backs - injuries and illness.
Your personal exercise objectives will influence the intensity, duration, frequency
and type of exercise you do. Below are a few examples of different exercise
objectives:
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 it is necessary to burn as much
fat (as opposed to carbohydrate) as the source of fuel as possible. This is best
achieved at lower intensities and over longer durations. As soon as the intensity
is increased the aerobic process starts to burn more carbohydrate and the weight
maintenance effect will be reduced. 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, 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.