concept 2 PM5 Manual - Halaman 8

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USE AND TRAINING

GETTING STARTED

1. Start your exercise program gradually. Row no more than five minutes the first day to let your body adjust to

the new exercise.

2. Gradually increase your rowing time and intensity over the first two weeks. Do not row at full power until

the risk of injury.

3. Aim for a stroke rate of between 24 and 30 spm (strokes per minute).

WORKOUT 1: Start with a row of 3-5 minutes. then take a break to stretch and walk around. If you feel

MONITOR YOUR PROGRESS: Monitoring your progress is one of the best ways to stay motivated and

workouts and participate in the many challenges offered throughout the year. Visit concept2.com/logbook.

WORKOUT INTENSITY

DAMPER SETTINGS ON THE FLYWHEEL

The damper setting is like bicycle gearing. It affects the feel of the rowing but does not directly affect the

results. We recommend a damper setting of 3–5 for the best aerobic workout. This is the setting that feels most

setting too high can be detrimental to your training program because it may reduce your output and increase your

risk of injury.

up for slower

down for faster