Owner`s manual

8 9
WATERCOACH
WaterCoach is a rowing education program designed to broaden the
knowledge of rowing as a fitness pursuit. WaterCoach consists of three
programs for the WaterRower owner, fitness professional/instructor and
the general rowing machine user in the gym;
▪ WaterCoach Home - a rowing education program and personal
training advice for the WaterRower owner.
▪ WaterCoach Professional - a rowing education program for the
fitness professional/ instructor. ACE certified course.
▪ HowToRow - a rowing education program for the rowing machine
user, at a gym.
We hope that this expanded knowledge enables you to realize the
unrivalled physical benefits of rowing and get the best from your
WaterRower. For more information, please visit
www.HowToRow.com.
YOUR EXERCISE PROGRAM
Most of us recognize the benefit of exercise and the potential
improvements to our general health and well-being. However, few of
us fully understand the physiology of exercise and the best means of
achieving our specific exercise objectives.
In order to get the most out of any exercise program, it is essential to
have an understanding of what your exercise objectives are These may
include reducing or maintaining weight, improving general strength,
developing bulging muscles, improving sporting competitiveness or
simply avoiding the health consequences of a modern sedentary lifestyle.
It is important to set a few different types of objectives.
These are divided into:
▪ Immediate Objectives - weekly
▪ Short Term Objectives - monthly
▪ Long Term Objectives - yearly
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 - set goals that you would like to achieve by certain dates
▪ Realistic - do not set a standard too high or motivation will be lost
▪ Flexible - be prepared for set backs such as injuries and illness
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 the energy (food) you
consume must equal energy used (exercise, metabolism etc.). Exercising
for weight maintenance is best achieved at lower intensities and over
longer durations. 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, lactic acid 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 lactic acid in the blood, increased heart and breathing
rates and cause muscle fatigue.
Prolonged exercise at or below this intensity will maintain lactic acid at
non-fatiguing levels and exercise duration will be limited solely to the
depletion of available fuel stores. If your exercise objective is aerobic
training (cardiovascular/endurance), then it is necessary to exercise at an
intensity which will avoid fatigue due to lactic acid 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.
ANAEROBIC TRAINING
Anaerobic training causes the build-up of lactic acid (as rapidly
as one minute after exercise is commenced). Lactic acid saturation
will necessitate either a rapid reduction in exercise intensity or
complete cessation.