Rowing is an extremely effective form of exercise. It strengthens the heart and improves circulation as
well as exercising all the major muscle groups; the back, waist, arms, shoulders, hips and legs.
The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work at your own pace but be sure to maintain a steady tempo throughout. The rate of
work should be enough to raise your heartbeat into the target zone shown on the graph below.
Cooling-Down Phase
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of the warm-
up phase. First, reduce your tempo and continue at this slower pace for approximately 5 minutes
before you get off your Exercise Bike. The stretching exercises should now be repeated, again
remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a
week, and if possible, to space your workouts evenly throughout the week.
Basic exercise
1) Sit on the saddle and fasten your feet to the pedals using the Velcro straps. Then take hold
of the rowing bar.
2) Take up the starting position, leaning forward with your arms straight and knees bent as
shown in (Pic 1).
3) Push yourself backwards, straightening your back and legs at the same time (Pic 2).
4) Continue this movement until you are leaning slightly backwards, during this stage you should
bring your arms out of the side. (Pic 3). Then return to stage 2 and repeat. See attached.
Picture 1
Picture 2
Picture 3
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.
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