13
Instructions for exercising with the KETTLER COACH
Besides rowing, the COACH is also suitable for exercises designed to
increase general fitness, but with special emphasis on muscle-building. In
order to achieve maximum benefit from the COACH, the following points
should be noted:
1. beginners should avoid exercising with high resistances;
2. use only resistances which do not cause strained breathing;
3. carry out all movements smoothly and regularly - not in sudden jerks;
4. do not exercise with the back curved upwards or with rounded
shoulders;
5. always remember, that muscles and strength increase relatively quickly,
i.e. at a pace which tendons, ligaments and joints cannot al ways
follow.
In brief: Increase resistance only gradually in the course of regular training.
Some methods of exercising
For general fitness, a method of exercising which emphasizes both strength
and stamina is recommended. This means that exercises at low resistance
levels (approx. 40-50% of personal maximum strength"*) should be repeated
15-20 times.
(*Here, the term "maximum strength"*) means the maximum strength which a person
has to concentrate in order to raise a heavy weight once.
Example of a training schedule
S.* = Serie
Always warm up before exercising. Rest for approx. 60 seconds after each
series of repeats, and use these intervals for loosening and stretching exer-
cises.
Exercise 2-3 times per week with your COACH and make use of every oppor-
tunity for alternative forms of exercise such as walking,
cycling, swimming etc. You will then find that regular exercising increases your
physical fitness and your general sense ot wellbeing.
Caution!
You are using a machine that has been designed and built to the latest safety
standards. Any possible sources of danger that could lead to injury have
been extensively eliminated guarded against. Moreover, the machine is
intended only for the use of adults.
Wrong or excessive training can damage your health. Before commencing
a course of fitness training, arrange for a medical check-up to see if you
are in a state of health suited to training on the machine. The result of the
check-up should be used as a basis for your training programme.
The machine is never to be looked upon as a toy. Please remember that the
nature of children who are using the machine can lead to unforeseen situa-
tions and hazards for which the manufacturer cannot be held liable. If children
are allowed to use the machine, they should be instructed on its correct use
and dangerous situations explained to them.
The machine must be carfully assembled by an adult. It must be ensured that
the machine is not used until it has been fully assembled.
When used for regular training, we recommend checking all parts of the
Machine (especially screws, nuts and bolts) every 1 to 2 months. So that
the intended level of safety is maintened, the machine is to be taken out of
use if any parts are worn. The worn parts are to be exchanged immediately.
Exercise
1.-2. Week
3.- 4. Week
5.- 6. Week
S*
Repeat
S*
Repeat
S*
Repeat
1
1 - 2 individ.
2
individ.
3
individ.
4
1 - 2 12 -15
2
15 - 20
3
15 - 20
7
1 - 2 12 -15
2
15 - 20
3
15 - 20
9
1 - 2 12 -15
2
15 - 20
3
15 - 20
13
1 - 2 12 -15
2
15 - 20
3
15 - 20
14
1 - 2 12 -15
2
15 - 20
3
15 - 20
17
1 - 2 12 -15
2
15 - 20
3
15 - 20
