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Unit 110：Row，row，row your boat
第110單元：來劃船吧
The motion of rowing strengthens the arms,chest and back while providing a super aerobic workout.
劃船運動在提供絕佳有氧運動的同時，也加強了手臂、胸部和背部力量。
Before you run out and buy a boat,be advised that rowing machines are standard equipment in many health clubs,and home versions are available,too.
在你跑去買一條船回來之前，請先了解劃船器是許多健身中心的標準設備，另外也買得到家庭式的劃船器。
As with any intense exercise,start your rowing program slowly.
如同做任何一種激烈運動一樣，要慢慢地開始你的劃船計劃。
Aim for a dozen strokes a minute for about five minutes.
先設定每分鐘劃十二下，連續做約五分鐘。
The next week.increase these figures by 10 percent-about 14 strokes per minute for about five-and-a-half minutes.
下一個禮拜，把劃的次數增加百分之十，大約每分鐘劃十四下，持續約五分半鐘。
Your ultimate goal should be about two dozen strokes a minute for about 20 minutes.
你的最終目標應是劃約二十分鐘，每分鐘劃二十四下。
Remember:Warm up and cool down slowly for about five minutes.
記住:運動前的暖身運動及運動后的緩和運動要各做約五分鐘。
