【文章內(nèi)容簡介】 cation 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 further information, please visit Your Exercise ProgramMost of us recognize the benefit of exercise and the potential improvements to our general health and wellbeing. However, few of us fully understand the physiology of exercise and the best means of achieving our specific exercise objectives.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 petitiveness 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 沃特教練“沃特教練”是一項劃船培訓方案，旨在傳播以劃船為健身目標的相關知識。“沃特教練”培訓方案由三個子方案構成，適用于以下三種人群：購買沃特羅倫劃船機的用戶、健身專業(yè)人士/教練及健身房中的劃船機的一般使用者。 具體方案如下?！拔痔亟叹殹本蛹野妫横槍徺I沃特羅倫劃船機用戶的劃船培訓方案及個人訓練建議。 “沃特教練”專業(yè)版：針對專業(yè)健身人員/教練的劃船培訓方案。ACE認證課程?！拔痔亟叹殹苯∩戆妫横槍∩矸恐袆澊瑱C使用者的劃船培訓方案。我們希望通過對運動知識的拓寬了解，使您認識到劃船運動能帶來的無與倫比的身體裨益，并充分利用您購買的沃特羅倫劃船機。若欲了解其他信息，歡迎訪問網(wǎng)站：您的鍛煉方案人們大多認同鍛煉的好處及其對我們健康狀況的潛在改善作用，但是極少人真正理解運動生理學及達到具體鍛煉目標的最佳辦法。為了使鍛煉方案的益處最大化，您首先需要明確鍛煉目標，比如，減重或保持體重、改善體能、塑造肌肉群、提高運動競爭性或僅僅為了避免現(xiàn)代案前久坐生活可能引發(fā)的健康問題。設定不同類型的鍛煉目標很重要。鍛煉目標可按時間長短設置：即時目標 – 周目標短期目標 – 月目標長期目標 – 年目標Your long term objectives are your final objectives。 to achieve these, you need stepping stones which are the short term 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 may subside.? Flexible be prepared for setbacks, such as injuries and illness.Weight MaintenanceAt 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 TrainingA 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 wellbeing 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 nonfatiguing 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 (7080% of the maximum heart rate) is about that achieved by a steady jog, avoiding the onset of muscle soreness. 長期目標是您的最終目標。要實現(xiàn)長期目標，您需要短期目標及即時目標作為鋪墊，循序漸進。鍛煉目標必須：l 具體，即目標是一定能達到的、具體的l 現(xiàn)實，即目標不能設置得過高、難以實現(xiàn)，以免失去實現(xiàn)目標的動力l 靈活，做好運動效果反彈的準備，比如因為運動受傷或其他疾病保持體重運動強度較低時，身體只需利用脂肪和碳水化合物的混合物作為能量來源。當有氧輸出接近最大化時，脂肪的消耗量的占比率減少為零。但是，隨著鍛煉持續(xù)時間的增加，脂肪消耗量的占比率又開始增加。如果你的鍛煉目標是保持體重，那么你攝入的熱量（食物）必須等于身體所使用的熱量（運動、新陳代謝等）。通過鍛煉保持體重的最佳途徑是低強度和較長的持續(xù)時間。低強度鍛煉（6070%的最大心率）最典型的是你在鍛煉時能交談：毫無疑問這不是劇烈的運動，而大約只是輕快的散步。 有氧訓練一個持久的訓練方案能改進呼吸系統(tǒng)和心血管系統(tǒng)的供氧效率，比如改善肺部功能、心臟功能、血管效率及毛細血管的生長，從而改善身體的健康狀況和耐力。在7080%最大心率的情況下，乳酸開始在血液中以極大的、來不及通過肝、腎等臟器排出的速率堆積。因此，當運動強度高于7080%的最大心率時，可能導致越來越多的乳酸在血液中堆積，心率和呼吸加快，并引發(fā)肌肉疲勞。在7080%的最大心率或低于此強度的情況下延長鍛煉時間，可將乳酸保持在肌肉非疲勞的水平，且鍛煉的持續(xù)時間僅限于消耗可獲得的身體能量。如果您的鍛煉目標是有氧訓練（心血管/耐力），那么你的運動強度應該避免乳酸堆積引起的疲勞。最好通過中等運動強度加上中等或較長運動時間來實現(xiàn)。穩(wěn)步慢跑即是一種中等強度（7080%的最大心率）的運動，可避免肌肉酸痛的發(fā)生。 Anaerobic TrainingAnaerobic training causes the buildup of lactic acid (as rapidly as one minute after exercise is menced). Lactic acid saturation will necessitate either a rapid reduction in exercise intensity or plete cessation.The accumulation of lactic acid limits the contribution of the anaerobic process to total energy production. Though energy may be generated rapidly, total work capacity and total output is limited.The level of intensity at which lactic acid begins to accumulate can be altered by training. This is best done by improving the efficiency of the aerobic process and is achieved by training at moderate levels of intensity.Exercising at anaerobic intensities may condition an athlete’s tolerance to fatigue, but the benefit can be more psychological than physiological. Prolonged exercise at high intensity not only impairs the weight reduction and aerobic training effect, but the rapid onset of fatigue can cause poor technique and increase risk of injury.Training anaerobically is done at high intensities (80100% of the maximum heart rate) over a short period of time (10 seconds to a