About Training

The Workout- Monitoring Progress

Monitoring progress is essential for maintaining motivation and focus. While speed and distance are the commonly displayed measures on rowing machines, they fail to control the intensity of exercise, essential to targeting exercise objectives. As mentioned in the previous pages, the easiest way of controlling intensity is by monitoring heart rate. Resting heart rates are a good indication of fitness levels- as the user becomes more fit their resting heart rate should decrease as the heart gets stronger. When monitoring one’s resting heart rate be sure you are in the same position at the same time of day for each recording. If a heart rate monitor unavailable, heart rates can be monitored manually by counting the number of heart beats for a minute.

An alternative method of working out intensity is by analyzing the perceived level of exertion, or by breathlessness, this is calculated using Borg’s Ratings of Perceived Exertion.

One of the best ways to monitor progress is to keep records for comparison. Recording intensity as well as distance and time can provide the motivation to keep on rowing and improving. We have created a simple training log for your, most gyms will have their own formats, use.

At WaterRower we stress the importance of individual progress rather than trying to compete with other people of different age, fitness levels and goals. It is important to emphasize that progress is a very individual matter. Progress is not always a quantifiable element (such as distance achieved or time improvement) and may take the form of:

  • General feelings of well being
  • Increased levels of energy
  • Lower resting heart rates
  • Quicker recovery heart rates
  • Achieving goals i.e. weight loss
Dashboard
Take Quiz
date:  Aug 18, 2017 comments:  Comments Off on The Workout- Monitoring Progress
by:  [email protected] category:  Uncategorized Read More

The Workout – Heart Rate Training

Exercise intensity measured in terms of speed or distance is very subjective as it depends on the individual’s physiology, age, weight, sex, physical condition, etc. These measurements can also vary according to an individual’s tiredness, hydration, stress, and general well-being. The most convenient and accurate method of measuring how much work the body is doing is to monitor heart rate.

A highly effective method of training is achieved by setting a training intensity as a percentage of the maximum heart rate of the individual. A high intensity workout to one person may be a moderate intensity workout to another.

The maximum heart rate (MHR) corresponds to maximum aerobic output, and is based on the physiology and fitness level of the user. When measuring maximum heart rate, research has shown that results differ according to the type of exercise employed. For example, MHR on a treadmill is consistently 5-6 beats higher than on a bicycle ergometer and 2-3 beats higher than on a rowing ergometer.

The MHR can be estimated by using the age related formula:

Women: MHR = 226 – age

Men: MHR = 220 – age

A persons training heart rate can be determined using the Karvonen formula ;

Training Heart Rate = (Max Heart Rate – Resting Heart Rate x Desired Intensity + Resting Heart Rate)

Example:

A 40 year woman wanting to calculate her training heart rate for 60% intensity and she has a resting heart rate of 68 beats per minute (bpm). Her training heart rate will be as follows:

Training HR = 186 – 68 x 0.60 + 68

= 118 x 0.60 + 68

= 70.8 + 68

= 138.8 bpm (beats per minute)

You should treat this age adjusted formula as a guideline which is convenient for the purpose of training. However not all individuals will correspond to this guideline.

Using HR monitoring for Weight Maintenance

  • Aim to work between 60 – 70% of maximum heart rate, three or four times a week.
  • The best results will occur when workouts of varying durations are carried out within this heart rate zone. A weekly program example: Session 1: 30 minutes at 60% intensity, Session 2: 20 minutes at 70% intensity and Session 3: 40 minutes at 55% intensity.

Using HR monitoring for Aerobic Training

  • Aim to work between 70 – 80% of maximum heart rate, three or four times a week.
  • The best results will occur when workouts of medium to long durations are carried out within this heart rate. A weekly program example: Session 1: 30 minutes at 60% intensity, Session 2: 15 minute pyramid (5′-4′-3′-2′-1′ increasing intensity (65%-70%-75%-80%-85%). and Session 3: 3000 meter piece at 75-80% intensity.

Using HR monitoring for Anaerobic Training

  • Aim to include high intensity, short bursts of exercise at 85 – 95% of maximum heart rate.
  • Sprint pieces are short in duration, between 10 seconds and 3 minutes. We do not recommend anaerobic workouts more than 2 times per week. These high intensity efforts should be followed by periods of easier or slower activity, or total rest. A program example: 5 x 2 minutes at 95% intensity with 2 minutes rest (light rowing) between each 2 minute piece.
date:  Aug 18, 2017 comments:  Comments Off on The Workout – Heart Rate Training
by:  [email protected] category:  Uncategorized Read More

The Workout

The workout should be based on the user’s objectives, whatever the objective, make sure that goals are realistic. If set too low, improvements will not be forthcoming. If set too high, undue strain may remove the pleasure which should be associated with exercise.

If the user’s goal is weight reduction then their workouts need to be predominantly aerobic based with the occasional high intensity piece.

There are 4 main rowing workouts:

1) Steady State Rowing – for fat burning and aerobic conditioning

2) Interval Training – for aerobic conditioning and speed improvement

3) Pyramid Training – for aerobic conditioning

4) Platform Training – – for aerobic conditioning particularly for racing

Ensure the user works comfortably within their limits as it is far better to finish an exercise routine feeling worked yet refreshed than thoroughly exhausted and de-motivated.

Ensure everyone listens to their body. If the user feels slightly under the weather, make sure they don’t work out for their usual 30 minutes, but do 15 minutes at a low intensity with a long stretch instead.

Remember that exercise should compliment ones lifestyle, not rule it.

Please read through all sections (tabs) to the left before moving on to the next lesson

Steady State Workouts

Steady State Workouts

  • Continuous rowing at a consistent intensity and stroke rate for a set time or distance.
  • Stroke rates are usually around 20-24 strokes per minute (spm).
  • Speed is dependent on technique, such as stroke length and power application of user.
  • Intensities are kept within 60-70% of the users maximum heart rate.
  • Duration depends on the user’s fitness level and can be based on time or distance.
  • Steady state rowing is particularly good for endurance training and fat burning.

Interval Workouts

Interval Workouts

  • Interval training involves shorter periods of work at higher intensities followed by periods of “rest”.
  • Work and rest periods can be time, distance or stroke count based.
  • Intensity of work periods can vary between 75-95% depending on fitness level of the user.

Pyramid Workouts

Pyramid Workouts

  • Pyramid Training involves a gradual increase in work done followed by a gradual reduction in work done.
  • Pyramid workout durations can be based on time, stroke count or distance.
  • Half Pyramids are popular workouts.

Platform Workouts

Platform Workouts

  • Platform training is similar to Steady State training but is of a slightly higher intensity (around 75-85% of MHR). This is usually around the user’s lactate threshold.
  • Platform training is usually based on distance; the user records their time to try and better their time each time they repeat the session.
date:  Aug 18, 2017 comments:  Comments Off on The Workout
by:  [email protected] category:  Uncategorized Read More

Cooling Down

In much the same way as warming up prepared the muscles for a work out, cooling down prepares muscles for rest. It allows the blood to be rerouted from the muscles to the rest of the body to restore the balance.

Cooling down correctly will prevent the accumulation of waste products such as lactic acid from the workout, reducing the onset of stiffness and soreness.

Normal heart rate should be achieved through a 5 to 10 minute low intensity exercise cool down. Follow this with stretching, focusing on the muscles used (specifically lower back, hamstrings, quadriceps and gluteals). Hold the stretches for at least 20 seconds or more.

Benefits of cooling down

• decreases stiffness after exercise

• help prevent injuries such as muscle tears and strains

• aids and improves flexibility

• allows the body to remove harmful waste products, e.g. lactic acid

date:  Aug 18, 2017 comments:  Comments Off on Cooling Down
by:  [email protected] category:  Uncategorized Read More

Stretching

As with all training, the importance of stretching and mobilization cannot be over emphasized. Stretching can be included when warming up, recent research states that there are no real benefits from static stretching when warming up. However, stretching is essential when cooling down.

Remember, the stretch should only go as far as feels comfortable. If the limb being stretched begins to shake or tremble then it is being over stretched and the stretch should be released slightly. Warm up stretches should follow 5 to 6 minutes of aerobic warm-up (e.g. rowing at a gentle pace). Cool down stretches should be held for 15-20 seconds.

As flexibility improves it should be possible to extend the stretches further. Particularly relevant to rowing are hamstring, lower back, gluteals and shoulder stretches.

At WaterRower we have designed a 9 stretch sequence which follows:

Stretching Sequence

Remember, the stretch should only go as far as feels comfortable. If the limb being stretched begins to shake or tremble then it is being over stretched and the stretch should be released slightly.  As flexibility improves it should be possible to extend the stretches further.


Please read through all sections (tabs) to the left before moving on to the next lesson

Neck

  •  In a seated position sit tall with shoulders relaxed.
  • Tilt your head to one side.
  •  Feel a gentle stretch on the other side of the neck.
  •  Keep both shoulders relaxed.
  •  If comfortable use your hand to assist the stretch.
  •  Hold for 10-20 seconds and repeat with the other side of the neck.

Shoulders

  • In a seated position sit tall with shoulders relaxed
  • Extend one arm out and across the chest
  • Use the other arm to support and assist the stretch.
  • Hold for 10-20 seconds and repeat with the other arm

Triceps

  • In a seated position sit tall with shoulders relaxed
  • Lift one arm up and bend behind the neck
  • Reach the hand down the spine
  • Use the other arm to support and assist the stretch.
  • Hold for 10-20 seconds and repeat with the other arm

Chest

  • In a seated position sit tall with shoulders relaxed
  • Clasp the hands behind the back
  • Gently raise your arms behind you
  • Relax the neck and shoulders
  • Squeeze shoulders blades together
  • Hold for 10-20 seconds

Upper Back

  • In a seated position sit tall with shoulders relaxed
  • Clasp your hands in front of your body
  • Slowly raise your arms upwards and forwards
  • Round your upper back and stretch your shoulder blades apart
  • Hold for 10-20 seconds

Quadriceps

  • In a seated position sit tall with shoulders relaxed
  • Bend one leg bringing the heel towards you
  • Rest knee either to the side of the rail or gently on the floor
  • To increase the stretch, sit tall and push the hips forward
  • Hold for 10-20 seconds and repeat with the other leg

Hamstrings

  • In a seated position sit tall with shoulders relaxed
  • Position one foot on the footboard
  • The opposite leg should be firmly on the ground for support
  • A stretch should be felt at the back of the extended leg
  • To increase the stretch pivot forward at the hips keeping the back straight
  • Hold for 10-20 seconds and repeat with the other leg

Gluteals

  • In a seated position sit tall with shoulders relaxed
  • Lift one leg up and position the ankle across the knee of the opposite leg
  • The opposite leg should be firmly on the ground for support
  • Use your hands to support the crossed leg and assist the stretch
  • Hold for 10-20 seconds and repeat with the other leg

Lower Back

  • Lying face down on the floor/carpet/mat
  • Position the palms of your hands directly under shoulders
  • Slowly lift the upper body, hyper-extending the spine
  • Relax the lower back and abdominal muscles
  • Hold for 10-20 seconds and repeat 2 or 3 times
date:  Aug 18, 2017 comments:  Comments Off on Stretching
by:  [email protected] category:  Uncategorized Read More

Warming Up

Never start an exercise routine as hard and as fast as you can i.e. at full intensity. Even if you are tight for time, it is far better to shorten a workout than commence it without a warm up. A slow progressive increase in intensity will allow muscles to stretch and warm to their optimal condition. This can take the form of light rowing, a brisk walk, light cycle or jog. On the WaterRower this can include a light row with slide work, technique and drills.

A warm up should last between 5 and 10 minutes and needs to be specific to the main workout. For example, if the workout is a high intensity session, bursts of high intensity strokes should be included towards the end of the warm up.

Benefits of warming up

• helps prevent injuries such as muscle tears and strains

• lowers the strain on the heart as the heart rate is slowly raised into the training zone.

• directs blood to the muscles so they have fuel and oxygen to work optimally

• aids and improves flexibility

date:  Aug 18, 2017 comments:  Comments Off on Warming Up
by:  [email protected] category:  Uncategorized Read More

Training Introduction

Important


Please read through all sections (tabs) to the left before moving on to the next lesson

Know the Goal

The first step in any exercise program is to determine the specific exercise objectives. The user’s objectives will determine how hard (intensity), how long (duration), how often (frequency) and what type of exercise they do.

It is important that a few different types of objectives are set. The final objective (long term goal) could include improving strength, general fitness, reducing or maintaining weight, sporting competitiveness or stress management. To achieve these final objectives stepping stones need to be formulated. These can be divided into short term goals and immediate goals:

Short Term Goals – monthly
For example: Row a total of 80 kilometers or a total time 4 hours in the month.

Immediate Goals – weekly
For example: Row 4x a week – 2x steady state sessions of 20-30 minutes, plus 1x 15 minutes pyramid session and 1x interval session (or a total distance of 20 – 25 kilometers a week).

Goals 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 so that you lose motivation.

• flexible – i.e. be prepared for set backs – injuries and illness.

Muscle Development

To improve either muscle strength or size, the muscle cells are purposely damaged through a process of overloading. The body reacts instinctively to repair the damaged cells so they can cope with any future overload, increasing their size and strength in the process.

This type of training is best achieved by working isolated areas with some form of resistance such as weights. Resistance training can be incorporated into an overall training program and should be designed by a qualified professional.

Resistance training can be an important part of fitness for osteoporosis patients as it helps with bone density and joint strength.

TrainingIntro_Muscledevelopment

General Fitness

Regular exercise can improve lung function, heart function and general blood circulation, leading to improved well-being and endurance.

Increasing general fitness is best achieved through cardiovascular or aerobic training. This is exercising at moderate levels of intensity (about 65 to 80% of maximum heart rate) over medium to long durations.

The term aerobic training relates to the process by which the body generates energy to perform work. The principal fuels used to produce energy are the body’s stores of fat and carbohydrate. The aerobic process consumes these fuels in the presence of oxygen which is supplied by the flow of blood. This produces by-products of carbon dioxide and water, which are expelled by respiration and perspiration. A greater knowledge of the aerobic/anaerobic process is essential to achieve more specific exercise objectives.

After a period of regular exercise, say 5 to 6 weeks, it is important to vary workouts for further improvement in aerobic fitness. This can include cross training (other sports), strength training and interval training.

Weight Reduction

At lower exercise intensities the body uses a mixture of fat and carbohydrate as its source of fuel. A low intensity is typically a relaxed and light pace at which you can hold a light conversation. It is by no means strenuous and is about that of a brisk walk, or rowing at a gentle pace (60 to 65% of maximum heart rate – as discussed in the section on heart rate training).

If it has been a while since the user has exercised then it is important to advise them about their body possibly taking some time to adjust to the new routine. In some cases the user may increase in weight, this can be due to several factors, one of which is an increase in muscle size and shape. As a result the body will hold more water for use in producing energy.

The most effective method of monitoring the effectiveness of a weight reduction program is by monitoring body fat. Body fat tests can be done using several techniques, the most common being bio-electrical impedance (electronic scales) and skin fold measurements (performed manually).

It is important to monitor diet and calorie intake as part of a weight loss/fat burning program. Advise the user to supplement their exercise regime by seeking the advice of a nutritionist

Improved Performance

In addition to aerobic training (that is, training at under 80% of maximum heart rate), training anaerobically (between 80 and 100%) can improve performance by increasing both speed and tolerance to the build up of lactic acid (lactate).

When competing in any sport, training needs to be specific, the body adapts specifically to that form of exercise. For example if you are training for running a marathon, long endurance sessions need to make up the bulk of your program. Short high intensity pieces can be included but they can interfere with endurance development if too many pieces are incorporated.

Anaerobic exercise is only sustainable for short periods. To gain benefit from this intensive form of exercise, bursts of work of a high training load should be alternated with low intensity periods of recovery. This type of training is called interval training.

Stress Management

It is now widely recognized that regular exercise is beneficial for both physical and psychological long term health.

On the physical side, exercise increases the heart and breathing rate. This encourages greater oxygen consumption and better circulation, resulting in the clearing out of toxins and waste products. This gives us more energy. Exercise also releases muscular tension allowing a person to relax.

Psychologically, exercise has been proven to reduce anxiety and depression and improve self-esteem. During exercise, hormones such as nor-adrenaline and endorphins are released which result in a natural state of euphoria commonly known as “runner’s high”.

When starting out with an exercise program the intensity should be easy to moderate. Plan to build up to the desired intensity gradually Commencing exercise too vigorously can trigger stress instead of reducing it. When people push themselves too hard, exercise starts to become a punishment rather than something relaxing.

Remember to enforce that results are not immediate – it may take up to 6 months of regular exercise to see improvements. Success is more likely if exercise is something enjoyed rather than a chore.

date:  Aug 18, 2017 comments:  Comments Off on Training Introduction
by:  [email protected] category:  Uncategorized Read More