WaterRower沃特羅倫劃船機說明書

1、S4Owner'sManualS4用戶手冊Contents容?Owner'sManual?用戶手冊?AssemblyManual?組裝說明書?MonitorManual?電子表說明書?WarrantyInformation?保修說明?ContactInformation?聯(lián)系信息Owner'sManual用戶手冊CongratulationsonbecomingaWaterRowerOwner.祝賀您成為沃特羅倫劃船機的使用者O劃船是一項世界公認的完美的有氧運動一一Rowingisuniversallyrecognizedasthe動作流暢、沖擊力小、富有節(jié)奏且全身運動

2、，是perfectaerobicexercise-smooth,lowimpact,rhythmicandfull-body-unrivalledforitsphysiologicalbenefitsandaestheticpleasures.一種無與倫比的身心享受與鍛煉。"Rowing,indoorsoroutdoors,atany“任何強度的室或室外劃船，都比其他任何exerciselevelofintensity,requiresagreaterexerciseexpenditurethanany有氧運動需要更大的體能支出?？防锏南?，與運動中所使用的肌肉數(shù)量、運動強度及持續(xù)

3、時otheraerobicactivity.Caloriesare間密切相關(guān)。在滑動座椅上劃船需要高強度地使burnedinrelationtothenumberofmusclesusedandtheintensityand用大量的肌肉群，如上肢、下肢及身體軀十。durationoftheexercise.Rowingwithaslidingseatusesaverylargemusclemasssincetheupper,lowerandtrunkmusclesareusedvigorously."C埃弗雷特庫普博士如是說一一美國前公共衛(wèi)生局局長雖然大多數(shù)劃船機模擬了實際的劃船運動

4、，Dr.CEverettKoop-FormerUSSurgeon但只是機械的動作，因此缺乏船只及劃船者在順General流時的自然動態(tài)感受。TranslationEnglishWhilemostrowingmachinesimitatetheactionofrowing,theydosomechanically,andthereforelackthenaturaldynamicsexperiencedwhenaboatandcrewglidedownariver.AtWaterRower,wehavefocusedonreplicatingthephysicaldynamicsofrowing

5、,withtheknowledgethatthiswillachieveallofitsphysiologicalbenefits,aswellasmuchoftheaestheticpleasure.TomaximizetheenjoymentfromusingyourWaterRower,werecommendthatyoufollowoursuggestionsonrowingtechniqueandexerciseprograms.Wehopethatsomeofthediscussionpointsinthismanualwillimproveyourgeneralexercisek

6、nowledge,sothatyouarebetterabletofulf川yourspecificexerciseobjectives.YourWaterRowerhasbeencarefullyhandcraftedtoprovideyearsoftrouble-freeuse.Werecommendthatyoucloselyfollowtheassemblydetailsprovided,particularlybyassemblingthemachineinthecorrectsequenceandadheringtothesuggestedmaintenanceschedule.W

7、ehopeyouenjoyusingyourWaterRowerformanyyearstocome.而沃特羅倫公司則十分注重將劃船的物理動力再現(xiàn)于該品牌的劃船機上，因此可實現(xiàn)所有生理上的益處，并盡可能達到審美愉悅。為了您能夠最大限度地享用您的沃特羅倫劃船機，建議您按照我們提議的劃船技術(shù)和鍛煉項目進行練習(xí)。我們也希望本手冊中的部分觀點能提高您對運動的一般性認知，從而使您能夠更好地實現(xiàn)特定的運動目標(biāo)。您的沃特羅倫劃船機由手工精心打造，能夠確保您無虞使用多年。但是，我們建議您嚴格按照所提供的組裝細節(jié)進行劃船機的組裝，尤其需要注意正確的組裝順序，并堅持按建議進行階段性的保養(yǎng)。我們希望您在后續(xù)多年中，

8、能夠盡享沃特羅倫劃船機帶來的運動快樂。OWNER'SMANUALOperationTheWaterRowerisuniqueinusingtheeffectofdragtoprovideanexercisewhichisentirelyself-paced.Becausedragislinkedtospeed,acrewrowingdownariverchoosesitsintensityofexercisesimplybyalteringthepaceatwhichtheyrow.Thefastertheboattravelsthegreaterthedragandtheharder

9、thecrewmustwork;thereisasimilareffectinswimming.用戶手冊運作原理沃特羅倫劃船機是唯一的可完全由操作者通過拖拽來實現(xiàn)自我調(diào)速的運動設(shè)備。因為拉力與速度相關(guān)，現(xiàn)實中劃船者的運動強度僅由劃槳頻率的變化而決定：若要使船速加快，就要加大劃槳力度，劃船者就要更加使勁。這優(yōu)點類似于游泳。通過將這些動力學(xué)原理再現(xiàn)，沃特羅倫劃船機無須手動調(diào)節(jié)即可增加水流阻力：若需要產(chǎn)生Byreplicatingthesedynamics,theWaterRowerdoesnotrequiremechanicaladjustmenttoincreaseresistance;ifam

10、oreintensiveworkoutisrequired,simplyrowwithgreaterintensityandtheWaterRowerwillrespondaccordingly.WaterLevelThevolumeofwaterintheWaterRowertankisdesignedtosimulatetheweightoftheboatandcrewglidingdowntheriver.Werecommendalevelof17,whichwefeelcloselysimulatesthefeelofadoublescullandissuitableforalluse

11、rs.Itisunnecessarytovarythewaterleveltochangeresistance;increasing/decreasingthewaterlevelsimplysimulatesaheavier/lightertypeofboat.Likeaboatglidingdownariver,WaterRower;suniqueself-regulatingresistancealtersresistanceproportionaltothespeedofthemovingwater.Indeed,bytherelationshipwecall"therule

12、ofcubes”,doublingthespeedofthewaterproducesan8-foldincreaseindragandnecessitatesanequalincreaseinworktomaintainthatspeed.NOTE-FilltheTankwithordinarymunicipalwater.Municipalwatercontainsadditiveswhichwilldeterthegrowthofalgae.Distilledorpurifiedwaterhastheseadditivesremoved,promotingalgaegrowth;ands

13、houldthereforebeavoided.(RefertothesectiononPreventativeMaintenanceforadviceonWaterTreatment).更大的水阻力，只需更快及更用力地劃槳，而后沃特羅倫劃船機就會做出應(yīng)有的反應(yīng)。水位水箱中的水量是對船身及劃船者實際入水重量的模擬。我們建議您采用17升的水位，這一水位在極高程度上模擬了雙人雙槳的運動體驗，并且適合所有使用者。無須通過水位來改變水阻力。增加或減少水位只是模擬更重或更輕的船身。類似于船在水中滑行，沃特羅倫劃船機獨一無二的自調(diào)阻力可通過水流速度來改變水阻力。水位完全根據(jù)用戶個人喜好或使用者級別而定；運

14、動強度則完全隨既定水量的劃動快慢而改變。計數(shù)器下方的水箱上設(shè)有一個水位計。事實上，水流速度與水阻力被稱“立方關(guān)系”，即水流速度翻倍時，水阻力變?yōu)樵瓉淼?倍，而且需要相應(yīng)地增加做功來維持這一速度。法息：水箱應(yīng)注入日常的市政用水。市政用水所含的添加劑可阻止藻類的生長。蒸儲水或純凈水已去除這些添加劑，反而能促進藻類生長，因此應(yīng)避免注入水箱。（水箱中的水處理，請參看設(shè)備定期維護的部分）。HeelRestPositionTheHeelResthasbeendesignedtobeadjustedformaximumcomfort.TheFoot塑料踏板定位塑料踏板設(shè)計為可調(diào)節(jié)式，力求舒適度的最大化。腳部

15、固定帶跨過所有腳趾的支點（腳拇趾此外，當(dāng)前后驅(qū)動帶因使用而變得松弛時， 有必要收緊彈力繩。要收緊彈力繩，請將把手完 全置于前進方向，而后調(diào)整彈力繩或驅(qū)動帶扣， 使之更具力。使用的第一個月中，僅需進行 1至 2次此項保養(yǎng)程序。預(yù)防性的保養(yǎng)水箱中的水質(zhì)，需要階段性的維護。我們強 烈建使用常規(guī)的市政自來水 ，因為自來水中含有 使水箱不受細菌、藻類等物質(zhì)腐蝕的氯元素和其 他化學(xué)物質(zhì)。水箱中的氯必須通過隨機配備的凈 化片（附于用戶手冊后）進行更新。氯隨光照而 分解：在直接的照射下，氯的分解時間為6個月左右；在人工照明條件下，氯的分解時間為 2年 左右。一般情況下，平均每 6個月為水箱加一個 凈化片。St

16、rapisdesignedtocrossthefootatthepivotpointofthetoes(theballofthefoot).ThisshouldenabletheheeltoberaisedofftheFootboardastheusercomesforwardwitheachstroke.TheHeelRestscanbeeasilyadjustedtoaccommodatedifferentfootpositions.TheStandardFootboardModelrequirespressingtheButtonbetweentheFootStrapstomovethe

17、HeelRestsupordown.StartUpMaintenanceDuringthefirstweeksofuse,thewoodinyourWaterRowerwilladjusttothetemperatureandhumidityoftheenvironment.Duringthisperiod,itisstronglyadvisedthatyouGENTLYtightenalloftheConnectingBoltswiththeAllenKeystoredundertheRearSpacer.Pleasebecarefulnottoovertightenanyofthesebo

18、lts.Additionally,astheDriveandRecoilBeltsloosenupwithuse,itmaybenecessarytotightentheBungeeCord.Todothis,leavetheHandleinthefullforwardpositionandadjusttheBungee/RecoilBeltBuckletoprovidealittlemoretension.Itmaybenecessarytoperformthesetwosimplestartupproceduresonceortwiceoverthefirstmonthofuse.Prev

19、entativeMaintenancePeriodicmaintenanceisrequiredtomaintaintheconditionofthewaterinthetank.Westronglyadviseusingmunicipaltapwaterwhichcontainschlorineandotherchemicalstokeepitfreefrombacteria,algae,etc.ThechlorinemustberefreshedperiodicallybyaddingtheprovidedWaterPurificationTablet.Chlorinedegradesby

20、exposuretolight;thismayvaryfromfourmonthsindirectsunlighttotwoyearsinanartificially根部的球形部分）。這樣的設(shè)計使得練習(xí)者在每一次向前劃行時，能夠?qū)⒛_跟從踏板總成上抬起。塑料踏板可根據(jù)不同的雙腳位置而隨意調(diào)整。在“標(biāo)準踏板總成模式”下，按壓腳部固定帶之間的按鍵，可將塑料踏板抬高或降低。磨合期保養(yǎng)在使用的前幾個星期，您的沃特羅倫劃船機的木質(zhì)部件會根據(jù)環(huán)境的溫濕度進行自我調(diào)整。此時，強烈建議您用六角扳手（存放于后隔板下方）輕輕的將所有連接螺栓加固。請千萬注意：切勿過度旋緊任何一枚螺栓。若發(fā)現(xiàn)水開始變質(zhì)，請立即向水箱加

21、一個凈化片。若水變得混濁，我們建議排空水箱，用清水沖洗后，再次注入干凈的自來水，并加入一個凈化片。請勿向水箱加入氯漂白劑，因為這們會無法挽回的破壞由聚碳酸脂材料制成的水箱。litenvironment.Generallywesuggestaddingonepurificationtableteverysixmonths.Ifwaterdiscolorationoccurs,addapurificationtabletimmediately.Ifthewaterdoesnotclear,werecommendemptyingthetank,flushingitoutwithcleanwater,

22、refillingandaddingapurificationtablet.NeverusechlorinebleachinthetankasthiswillirreparablydamagethePolycarbonateTank.Maintaining and CleaningTo maintain the appearance and integrity of your WaterRower, it is necessary to keep the machine clean. It is particularly important to ensure that there is no

23、 dust build up in the Clutch and Belt Mechanism between the Top and Bottom Decks. Dust can be removed by using a cloth or vacuum cleaner.The surface of the Rails must be kept clean to prevent dust and dirt from deteriorating the Seat Wheels; the rails can be cleaned by wiping with a damp cloth.The s

24、urface of the Tank can be cleaned, however, please ensure you read the instructions for any cleaning products prior to use; do not use methylated chlorates or ammonia based fluids.Maintaining the WoodThe natural wood WaterRowers are finished with Danish oil which gives a deep penetrating finish to t

25、he hardwood frame. Other than occasional dusting or polishing, the wood requires no maintenance. If you are the owner of an Oxbridge WaterRower, you will notice that保養(yǎng)與清潔為了維護您的沃特羅倫劃船機的美觀與完 整，堅持清潔設(shè)備非常必要。頂板和底板之間的 離合器與驅(qū)動結(jié)構(gòu)，尤其不能堆積灰塵?？捎谜?空吸塵器進行除塵。軌道表面必須保持干凈，避免灰塵阻塞 座椅滾輪。軌道表面可用濕布進行清潔。水箱表面也可清潔，但事先請務(wù)必閱讀清潔 劑說

26、明。切勿使用含有氯酸鹽或氨的清潔劑。木質(zhì)結(jié)構(gòu)的保養(yǎng)沃特羅倫劃船機采用天然實木，并以能夠深 入滲透木質(zhì)結(jié)構(gòu)的丹麥油進行表面涂層處理。除 了的除塵及擦拭，劃船機的實木結(jié)構(gòu)無須其他保 養(yǎng)。若您是沃特羅倫 Oxbridge機型的用戶，您 將發(fā)現(xiàn)其所用的櫻桃實木具有感光性，并隨著時 間的推移逐漸顯現(xiàn)出一種美妙的深銹色光澤。Cherrywoodisphotosensitiveandwill劃船機的存放developawonderfuldarkpatinacolorovertime.StorageofYourWaterRowerYourWaterRowercanbestoreduprightasshowni

27、nStepEightoftheAssemblyManual.LifttheRearSpacerend,pulltheWaterRowertowardsyouandusethemomentumtostanditinanuprightposition.WhenstoringtheWaterRower,pleaseensuretheseatisintheforwardposition(closetothefootboard).Whenstoredupright,theWaterRowerisstablewhiletakingupthespaceofachair.您的沃特羅倫劃船機可如組裝說明書步驟8

28、所示般，直立存放。抬起后隔板一端，將劃船機拉向你，并順勢使其直立。存放劃船機前，請務(wù)必使座墊位于前方（靠近踏板總成）。當(dāng)直立存放時，沃特羅倫劃船機很穩(wěn)固，而且只占用一靠背椅大小的空間。UsingYourWaterRowerTheRowingActionuses84%ofyourmusclemass;fromthetipsofthefingersholdingthehandle/oars,totheballsofthefeetconnectedtothefootboard/boat,allthemusclesbetweenthese2pointscontributetotheRowingActi

29、on.TheRowingActioniscomprisedofbothfast(drivephase)andslow(recoveryphase)movements.Itisimportanttocombinethese2movementsintoarhythminordertocreateasmooth,flowing,unhurriedRowingAction.Thediagramsbelowshow3basicmovementsoftheRowingAction.CatchPositionSittingtall,armsstraightreachingforward,shouldersr

30、elaxed,headup,eyeslookingforward,legscompressedandshinsvertical.DrivePhaseDrivebackwiththelegs,armshangoff劃船機的使用劃船動作將用到您84%勺肌肉群：從握著把手/雙槳的雙手指尖，到與踏板總成/船身接觸的雙腳拇趾根部的球形部分。這二個與劃船機接觸的部位之間的所有肌肉群，都參與了劃船動作。劃船動作由一快（推進）一慢（復(fù)位）二個階段構(gòu)成。劃船技巧還要求將這二個動作融合江-種節(jié)奏，從而實現(xiàn)平滑、流暢且從容不迫的劃船動作。下圖展示了3種基本的劃船動作。握把姿勢背部挺直坐穩(wěn)，雙臂向前伸直，肩膀放松，抬

31、頭直視前方，大腿收緊且小腳垂直于地面。入水階段雙腿與雙臂配合，向后拉動把手，只有當(dāng)把手越過膝蓋、身體軀干完全受力且軀體與雙腿呈一定角度打開時，才準備躬身復(fù)位。thehandleandonlybegintopulloncehandleisabovetheknees,torsoisstrongwithgoodpostureandbodyangleopensupslowlyasyoudrivethelegs.ReleasePositionLegsstraight,handledrawntochest,sittingbackjustpastthevertical,torsofirm,shoulders

32、relaxed,headupandeyeslookingforward.AllowyourselfthefirstfewrowingsessionstopracticethecorrectpositionsandphasesaswellasthecorrectratioandrhythmoftheRowingAction.Withregularrowing,thetechniquewillbecomeeasierandyouwillsoonexperiencethephysiologicalbenefitsofrowing.Pleasevisit.HowToRow.tolearnmoreabo

33、utthephasesandpositionsoftherowingtechnique.出水階段雙腿繃直，把手拉至胸前，向后坐立超過90度角，軀干繃緊，肩膀放松，抬頭直視前方。前幾次的劃船練習(xí)中，請安排先練習(xí)正確的動作及劃船的頻率與節(jié)奏。以規(guī)的劃船動作為基礎(chǔ)，劃船技術(shù)更容易提高，也更快感受到劃船運動帶來的生理裨益。您可訪1可.watercoach.,學(xué)習(xí)更多關(guān)于劃船技術(shù)的不同訓(xùn)練階段及動作。WaterCoachWaterCoachisarowingeducationprogramdesignedtobroadentheknowledgeofrowingasafitnesspursuit.Wat

34、erCoachconsistsofthreeprogramsfortheWaterRowerowner,fitnessprofessional/instructorandthegeneralrowingmachineuserinthegym:WaterCoachHome-arowingeducationprogramandpersonaltrainingadvicefortheWaterRowerowner.WaterCoachProfessional-arowingeducationprogramforthefitnessprofessional/instructor.ACEcertifie

35、dcourse.HowToRowarowingeducationprogramfortherowingmachineuser,atagym.Wehopethatthisexpandedknowledge沃特教練“沃特教練”是一項劃船培訓(xùn)方案，旨在傳播以劃船為健身目標(biāo)的相關(guān)知識?！拔痔亟叹殹迸嘤?xùn)方案由三個子方案構(gòu)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(xùn)方案及個人訓(xùn)練建議?！拔痔亟叹殹睂I(yè)版：針對專業(yè)健身人員/教練的劃船培訓(xùn)方案。ACE認證課程?！拔痔亟叹殹苯∩戆妫横槍?/p>

36、健身房中劃船機使用者的劃船培訓(xùn)1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：enablesyoutorealizetheunrivalledphysicalbenefitsofrowingandgetthebestfromyourWaterRower.Forfurtherinformation,pleasevisit.HowToRow.YourExerciseProgramMostofusrecognizethebenefitofexerciseandthepotentialimprovem

37、entstoourgeneralhealthandwell-being.However,fewofusfullyunderstandthephysiologyofexerciseandthebestmeansofachievingourspecificexerciseobjectives.Togetthemostoutofanyexerciseprogram,itisessentialtohaveanunderstandingofwhatyourexerciseobjectivesare.Thesemayincludereducingormaintainingweight,improvingg

38、eneralstrength,developingbulgingmuscles,improvingsportingcompetitivenessorsimplyavoidingthehealthconsequencesofamodern,sedentarylifestyle.Itisimportanttosetafewdifferenttypesofobjectives.Thesearedividedinto:?ImmediateObjectives-weekly?ShortTermObjectives-monthly?LongTermObjectives-yearly.watercoach.

39、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(xué)及達到具體鍛煉目標(biāo)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(biāo)，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(shè)定不同類型的鍛煉目標(biāo)很重要。鍛煉目標(biāo)可按時間長短設(shè)置：即時目標(biāo)-周目標(biāo)短期目標(biāo)-月目標(biāo)長期目標(biāo)-年目標(biāo)Yourlongtermobjectivesareyourfinalobjectives;toachievethese,youneedsteppingstoneswhicharetheshorttermandi

40、mmediateobjectives.Objectivesneedtobe:?Specific-setgoalsthatyouwouldliketoachievebycertaindates.長期目標(biāo)是您的最終目標(biāo)。要實現(xiàn)長期目標(biāo)，您需要短期目標(biāo)及即時目標(biāo)作為鋪墊，循序漸進。鍛煉目標(biāo)必須：具體，即目標(biāo)是一定能達到的、具體的現(xiàn)實，即目標(biāo)不能設(shè)置得過高、難以實現(xiàn)，以免失去實現(xiàn)目標(biāo)的動力?Realistic-donotsetastandardtoohighormotivationmaysubside.?Flexible-bepreparedforsetbacks,suchasinjuriesand川

41、ness.WeightMaintenanceAtlowerintensities,ourbodyusesamixtureoffatandcarbohydrateasitssourceoffuel.Asthemaximumaerobicoutputisapproached,thepercentageoffatconsumedasfuelreducestozero.Also,asthedurationofexerciseisincreased,thepercentageoffatconsumedtendstoincrease.Ifyourobjectiveisweightmaintenance,t

42、hentheenergy(food)youconsumemustequalenergyused(exercise,metabolismetc.).Exercisingforweightmaintenanceisbestachievedatlowerintensitiesandoverlongerdurations.Alowintensity(60-70%ofthemaximumheartrate)istypicallythatatwhichyoucanholdaconversation;itisbynomeansstrenuousandisaboutthatachievedbyabriskwa

43、lk.AerobicTraining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(dāng)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(biāo)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、新代等）。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（60-70%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有氧訓(xùn)練一個持久的訓(xùn)練方案能改進呼吸系統(tǒng)和心血

44、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 70-80%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(dāng)運動強 度高于70-80%的最大心率時，可能導(dǎo)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70-80%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(biāo)是有氧訓(xùn)練（心血管 /耐Asustainedexerciseprogramwillimprovetheefficie

45、ncywithwhichtherespiratoryandcardiovascularsystemcansupplyoxygen.Thisimproveslungfunction,heartfunction,vascularefficiencyandcapillarygrowth,leadingtoimprovedwell-beingandendurance.Atabout70-80%ofthemaximumheartrate,lacticacidbeginstoaccumulateinthebloodsupplyatagreaterratethanitcanbeextractedbythel

46、iver,kidneysandotherorgans.Exercisingabovethisintensitywillcauseprogressiveaccumulationoflacticacidintheblood,increasedheartandbreathingratesandcausemusclefatigue.Prolongedexerciseatorbelowthisintensitywillmaintainlacticacidatnon-fatiguinglevelsandexercisedurationwillbelimitedsolelytothedepletionofa

47、vailablefuelstores.力），那么你的運動強度應(yīng)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)。Ifyourexerciseobjectiveisaerobictraining(cardiovascular/endurance),thenitisnecessarytoexerciseatanintensitywhichwillavoidfatigueduetolacticacidbuildup.Thisisbestachievedatmoderatelevelsofintensityovermedium/longdurations.穩(wěn)步慢跑即是一種中等

48、強度（70-80%的最大心率）的運動，可避免肌肉酸痛的發(fā)生。Amoderateexerciseintensity(70-80%ofthemaximumheartrate)isaboutthatachievedbyasteadyjog,avoidingtheonsetofmusclesoreness.AnaerobicTraining無氧訓(xùn)練Anaerobictrainingcausesthebuild-upoflacticacid(asrapidlyasoneminuteafterexerciseiscommenced).Lacticacidsaturationwillnecessitatee

49、itherarapidreductioninexerciseintensityorcompletecessation.無氧訓(xùn)練會導(dǎo)致乳酸堆積（快到從鍛煉開始后的一分鐘）。乳酸飽和會迫使鍛煉強度不得不驟降或鍛煉完全停止。乳酸堆積限制了無氧過程對能量產(chǎn)出的作Theaccumulationoflacticacidlimitsthecontributionoftheanaerobicprocesstototalenergyproduction.Thoughenergymaybegeneratedrapidly,totalworkcapacityandtotaloutputislimited.用。盡管能

50、量能夠迅速產(chǎn)生，但是總產(chǎn)能與總產(chǎn)量是有限的。乳酸開始堆積的運動強度水平，可通過訓(xùn)練Thelevelofintensityatwhichlacticacidbeginstoaccumulatecanbealteredbytraining.Thisisbestdonebyimprovingtheefficiencyoftheaerobicprocessandisachievedbytrainingatmoderatelevelsofintensity.來改變。最佳辦法是改善有氧過程的效率，并通過中等強度的運動訓(xùn)練來實現(xiàn)。無氧強度下的鍛煉可以使運動員具有耐疲勞性，但是這種益處只是心理的而非生理的。在

51、高Exercisingatanaerobicintensitiesmayconditionanathlete'stolerancetofatigue,butthebenefitcanbemorepsychologicalthanphysiological.Prolongedexerciseathighintensitynotonlyimpairstheweightreductionandaerobictrainingeffect,buttherapid強度下延長鍛煉時間，不僅不會減輕體重，還會損害有氧訓(xùn)練的效果。同時，迅速出現(xiàn)的疲勞還導(dǎo)致運動技術(shù)無法提高，更增加了受傷的風(fēng)險。onset

52、offatiguecancausepoortechniqueandincreaseriskofinjury.Traininganaerobicallyisdoneathighintensities(80-100%ofthemaximumheartrate)overashortperiodoftime(10secondstoafewminutes).Intervaltrainingisaformofanaerobictraining.尢氧訓(xùn)練（80-100%的最大心率）通常在高強下及短時間（10秒或幾分鐘）進行。間歇訓(xùn)練即是一種無氧訓(xùn)練。TrainingGuidelinesToensureyou

53、getthemaximumbenefitfromtrainingonyourWaterRowerandtoavoidunnecessaryproblemsorinjuries,hereareafewguidelines:?Ahealthcheckbeforestartinganexerciseprogram.?Useheartratetomonitoryourintensity.?Alwayswarmupandcooldown.?Alwaysstretch,especiallyattheendofyourworkout.?Keeparecordofyourworkouts.?Keepwellh

54、ydrated.?Graduallyincreasetheintensity,durationandfrequencyofyourworkouts.?Ensureyouincluderecoverytimeinyourtrainingprogram.?Addvarietytoyourworkouts.Forfurtherinformationonrowingtraining,pleasevisit.HowToRow.訓(xùn)練準則為了確保您能從您的沃特羅倫劃船機上得到最大的運動收益且避免不必要的問題或傷害，此處提供一些訓(xùn)練準則：在開始任何訓(xùn)練項目前，請進行體檢通過心率來監(jiān)測您的運動強度總是進行熱身和

55、放松運動堅持拉伸身體，尤其在鍛煉結(jié)束時堅持對鍛煉作記錄保持良好的水分補充逐步增加運動強度、時間及頻率確保在訓(xùn)練方案中包含運動恢復(fù)的時間使訓(xùn)練多樣化若您需要其他與劃船訓(xùn)練相關(guān)的信息，歡迎訪問：.HowToRow.ASSEMBLYWehavedoneourbesttokeeptheassemblyinstructionsasclearandconciseaspossible.AssemblingyourWaterRowertakesabout30-45minutesandtheonlytoolyouneedisa5mmAllenKeythatisincludedontheRearSpacerori

56、ntheAssemblyBag.TheWaterRowercomespartiallyassembled組裝我們已盡最大可能的將組裝說明寫得簡明易懂。您的沃特羅倫劃船機的組裝大約需要30至45分鐘，且唯一用到的5毫米直徑的六角扳手已配備在后隔板中或組裝包。沃特羅倫劃船機已經(jīng)部分組裝后，分裝在二個箱中。intwoboxes.StepOneLaytheRailsonthefloorandconnecttheRearSpacerusingthefemaleJCNNutsandtheAllenKeyprovided.?Theblackextrusionsarepositionedontheinside

57、.?RearSpacer?FemaleJCN?AllenKeyStepTwoPlacetheSeatbetweentheRails.NotetheorientationoftheSeatwiththeindentfacingtherear.ItmaybenecessarytoseparatetheRailsslightlytoallowtheseattositintoplace.步驟1將軌道平置于地面，并用對接螺母和提供的六角扳手，將后隔板與軌道相連。帶有黑色凸出部件的二個面向后隔板對接螺母六角扳手步驟2將座位安裝在二條軌道之間。注意座椅的方向，請將鋸齒面朝后。在為座椅對位時，可能需要將二條軌

58、道稍微分開。StepThreePlacetheTankAssemblybetweentheRails.StepFourPlacetheFootboardbetweenheRailspositioningthetoptwoholesoverthetwothreadedholesintheTankUnit.ScrewtheHandleRestsintopositionusingtheHandleRestBolts;donotovertighten.ItmaybenecessarytoslightlyloosenthetwoboltsontheTopDeck(A)toallowtheFootboardclearance.?Handle