Indoor Sport Services Training Guide

Table 8.1

Notes for Table 8.1

1. This weight management programme is set out with the sedentary person in mind. If you find that you are feeling fine after completing the session we suggest that you either rest and repeat the session, or rest then repeat half the session. As with any of these training programmes this is left at your discretion and should be dependent on how you are coping.
2. The programme sets an upper training intensity limit of 65% of maximum heart rate (MHR). You should comfortably be able to maintain a conversation at this intensity.
3. 2 x 10' UT2 18-20spm means row for ten minutes in your UT2 heart rate band at 18 to 20 strokes per minute, take a short break and then repeat.
4. The training programme increases in volume through each training period and from one period to the next. If you feel you need more time to recover a short rest of three to four days after each three week training cycle should suffice.
5. When rowing for long periods, you may experience some stiffness in the back. If this is the case check that you are using the correct technique and if necessary get off the machine every 20 minutes and carry out a stretching routine including extension stretches (for example see the rectus abdominus stretch shown in Stretching in Section 1 : Before and After Exercise). Exercises that strengthen the abdominal and back muscles, which control the posture, will also help to alleviate this problem (see Core Stability Training in Section 7 : Weight Training).
6. The effects of energy consumption are cumulative - the effect is the same whether you complete one hour continuously or break it down to 3 x 20 minutes.
7. Phases 3 & 4 are certainly not for everybody; many will find Phases 1 & 2 quite adequate. We recommend you seek professional medical advice before embarking on Phases 3 & 4, even if you have completed Phases 1 & 2 and experienced no problems.