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9. 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.
4. For further details regarding rowing technique please refer to our website at www.lifefitness.com
How Often?
Begin with 5 minute training sessions once a day and aim for around 2:30 to 2:45 for 500m time. Row at a pace that
keeps the water circulating continuously between strokes.
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
program.
Catch
Drive
Finish
Recovery
Catch
Comfortably for-
ward with straight
back and arms.
Push with the legs
while arms remain
straight.
Pull through with
arms and legs rocking
slightly back on your
pelvis.
Upper body tips for-
ward over your pelvis
and move forward.
Catch and begin
again.
WARNING:
Always consult a doctor before beginning an exercise program. Stop immediately if you feel faint
or dizzy.
