Indoor Sport Services Training Guide

Before you start on your training programme it's important to understand, and abide by, the health and safety procedures involved in indoor rowing. Therefore please take time to read through this section carefully. That way you can avoid any unnecessary problems or injuries and get the most out of your programme, both in terms of performance and enjoyment.

Effective Exercise

The American College of Sports Medicine makes the following recommendations for the quality and quantity of training for developing and maintaining cardio-respiratory fitness in healthy adults:

• The activity should be one that uses large muscle groups, is maintained continuously and is rhythmical or aerobic in nature.
• The duration should be from 20 to 60 minutes, of continuous activity.
• Training should be regular; three to five times a week.
• The intensity of training should raise the heart rate to 60 to 85% of maximum heart rate (MHR).
• Strength training of moderate intensity should be added twice a week.

Safe Exercise

Indoor rowing is a safe and beneficial form of exercise. If you observe a few simple safety procedures, you can sustain an effective fitness programme with minimal risk. However, before you start, check through these routine precautions for your safety and comfort:

Personal Well-Being

• It's wise to have a health check before starting an exercise programme. You should never exercise if unwell.
• Always warm up, cool down and stretch thoroughly before and after each training session (see Warm Up, Cool Down, and Stretching in Section 1 : Before and After Exercise).
• It's important to warm up the muscles with some light rowing before you start stretching. If required wear a tracksuit (or equivalent) to help keep the muscles warm.
• Take time to develop good technique before increasing training intensity (see Section 2 : Technique on the Indoor Rower).
• When beginning an exercise programme don't overdo it; start slowly and build up gradually.
• Drink plenty of water during and after exercise. Don't wait until you are thirsty.
• Ensure you train at an appropriate intensity. We recommend you base your training intensity on your heart rate (see Training Intensity in Section 3 : Physiology).
• Keep a training log to help set realistic goals and targets and plan future programmes of work (see Training Log in Appendix).

Machine Protocol

• Check the handle, seat and monorail are clean.
• Adjust the damper setting to give the correct drag factor for your workout (see The Damper Lever and Drag Factor in Appendix for an explanation of how the damper works).
• Place the handle in the handle hook before securing your feet.
• Adjust the footrests. If you have long legs, you may need to lower the footrests. Fasten the straps securely.
• Sit slightly towards the back of the seat.
• Pull straight back with both hands. Do not row with one hand.
• Do not twist the chain, pull from side to side or let go of the handle whilst rowing.
• Keep clothing, hair and fingers away from the seat rollers.
• When you finish your exercise, place the handle in the handle hook, then, after releasing your feet, return the handle to rest against the chain guide/monitor support.
• Always ensure that the machine is properly maintained.