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EXERCISE INSTRUCTIONS
Using your ROWING MACHINE will provide you with several benefits.
1. It will improve your physical fitness, It strengthens the heart and improves circulation as well as
exercising all the major muscle groups; the back, waist, arms, shoulders, hips and legs.
2. tone your muscles and, in conjunction with a calorie-controlled diet, help you lose weight.
Rowing is an extremely effective form of 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
(Fig 1).
3. Push yourself backwards, straightening your back and legs at the same time (Fig 2).
4. Continue this movement until you are leaning slightly backwards, during this stage you should
bring your arms out of the side. (Fig 3). Then return to stage 2 and repeat. See attached.
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 workout 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.
THE BASIC ROWING STROKE
TRAINING TIME
Fig. 1
Fig. 2
Fig. 3
