TRAINING GUIDE Concept2（培训指导Concept2）.pdf

TRAINING GUIDE OARS | INDOOR ROWER | SKIERG Training Guide 1 Getting Started This guide will help you to: 1. Set your goals. 2. Understand the types of workouts you can do to achieve your goals. 3. Determine the number of workouts of each type that you should do per week. 4. Get started and track your progress. 5. Evaluate your progress and adjust your plan as needed. Consult a physician before performing any exercise program, including the programs at or in this Training Guide. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content at . Any exercise program may result in injury. By voluntarily undertaking any exercise displayed at , you assume the risk of any resulting injury. Setting Goals and Choosing Workouts What do you want to achieve with your rowing and/or skiing? And what are the types of workouts that will help you achieve those goals? 1. Achieve and maintain general fitness: • Use a variety of workout types, including intervals. • Gradually increase your total workout time and/or intensity to keep improving. • Aim for a workout frequency of at least every other day and preferably 5-6 days per week (this can include other types of exercise). 2. Lose weight and keep it off: • Aim for at least one workout per day, with a rest day each week as needed. • Consider completing two short workouts in one day instead of one long one, since each workout raises your metabolic rate for a period of time after the exercise. • Burn more calories in