8
4) Continue this movement until you are leaning slightly backwards, during this stage
you should bring your arms towards your body. (Fig 3). Then return to stage 2 and
repeat. See attached.
(Fig.1)
(Fig.2)
(Fig.3)
Rowing Resistance
Moving the Brackets along the rower arms can alter the resistance of the rowing action.
The level of resistance should be set to meet your individual needs. A high resistance
setting will work your muscles harder and help tone them but will mean you cannot
exercise for as long. A low resistance setting will enable you to work out for longer and
help improve your physical fitness. A balance should be found to suit your own
exercise goals.
Training Time
Rowing is a strenuous form of exercise, because of this it is best to start with a short,
easy exercise programmed and build up to longer and harder workouts. Start rowing for
about 5 minutes and as you progress, increase the length of your work out to match your
improving level of fitness. You should eventually be capable of rowing for 15-20 minutes,
but do not try to achieve this too quickly.
Try to train on alternate days, 3 times a week. This gives your body time to recover
between workouts.
Alternate Rowing Styles.
Arms Only Rowing
This exercise will tone muscles in your arms, shoulders, back and stomach. Sit as
shown in Fig 4 with your legs straight, lean forward and grasp the handles. In a gradual
and controlled manner lean back to just past the up right position continuing to pull the
handles towards your chest. Return to the starting position and repeat. See attached.
