Kettler Coach S Handbuch Seite 17

GB
AMOUNT OF EXERCISE
The training units should be kept relatively short for beginners at the
start. Interval training therefore often proves to be the most benefi-
cial option. This is usually set for 4 weeks.
1st - 2nd week:
3 x weekly always 3 x 3 minutes of rowing with 1 minute breaks be-
tween training.
3rd - 4th week:
4 x weekly always 2 x 5 minutes of rowing with a minute break be-
tween training.
From the 5th week:
10 minutes training every day without any breaks up to one 20-30
minute training session with 3 units per week.
Advanced:
One training session of 20-30 minutes/30-60 minutes 1-2 x a week
is recommended as being positive for your fitness.
WARM-UP
At the start of every training session you should warm up for 3-5 minutes
with slowly increasing intensity (10-15 strokes/min) to get your circulation
and muscles moving.
COOL-DOWN
The cool down is just as important. After every training session you should
row against low resistance for another 2-3 minutes.
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