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Exercise instructions
Advantages of a rowing training
A rowing training affects all main muscle groups, like leg-, arm-, shoulder- and back-muscles.
Especially in today´s time it is necessary to work your back- and shoulder-muscles to avoid
early degeneration. In addition, rowing exercise is a very effective heart-/blood-circular- and
endurance-training.
Seat on the seat and bring yourself into front position (the knees are bended). Place your feet
on the pedals. Grip both handgrips and pay attention you will keep you back as straight as pos-
sible throughout the whole movement. Slowly begin to stretch your legs and move your arms
backwards until you legs are ALMOST completely stretched (do not stretch them completely!).
Afterwards slowly return to initial position while bending your legs slowly when the handgrips
reach knee level.
In the following we will provide a sample program for beginner´s and for advanced. This may
give you an idea of how to organize a workout in consultation with your doctor.
Sample exercise program for beginners:
Training frequency: week 1 and 2: 2 workouts per week; week 3 and 4: 3 workouts per week
week 1 and 2:
Warm up – 3 minutes rowing, 2 minutes rest, 3 minutes rowing, 1 minute rest, 2
minutes rowing – Cool-down
week 3 and 4:
Warm up – 3 minutes rowing, 2 minutes rest, 3 minutes rowing, 1 minute rest, 3
minutes rowing – Cool-down
You may vary the tension / difficulty from easy to medium (according to your personal assess-
ment).
Sample exercise program for advanced:
Training frequency: week 1 and 2: 3 workouts per week; week 3 and 4: 4 workouts per week
week 1 and 2:
Warm up – 3 minutes rowing, 2 minutes rest, 3 minutes rowing, 1 minute rest, 3
minutes rowing – Cool-down
week 3 and 4:
Warm up – 5 minutes rowing, 2 minutes rest, 4 minutes rowing, 1 minute rest, 4
minutes rowing – Cool-down
You may vary the tension / difficulty from medium to hard (according to your personal assess-
ment).
The rowing movement
