First Degree Fitness Viking Rower, Owner'S Manual

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How to row?
1. Begin the stroke comfortably forward and push strongly back with your legs while keeping your arms and back straight.
2. Begin to pull your arms back as they pass over your knees and continue the stroke through to completion rocking slightly
back over your pelvis.
3. Return to the starting position and repeat.
How often?
Begin with 5 minute training sessions once a day and aim for around 2:30 to 2:45 for 500m time.
Progress a few minutes more each day until you are comfortable with 30-45 minutes training time 3 or 4 times a week.
This will provide aerobic endurance benefits, muscle toning and sufficient calorie burning to form part of a weight loss pro-
gram.
CAUTION
Always consult a doctor before beginning an exercise program. Stop immediately if you feel
faint or dizzy.
Catch
Comfortably forward with
straight back and arms.
Drive
Push with the legs while
arms remain straight.
Finish
Pull through with arms and
legs rocking slightly back
on your pelvis.
Recovery
Upper body tips forward
over your pelvis and move
forward.
Catch
Catch and begin again.