19
ROWING EXERCISE
SIDE BENDS OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
Using your AIR RESISTANCE ROWER will provide you with several benefits, it will improve your physical
fitness, tone muscle and in conjunction with a calorie controlled diet help you lose weight.
Please follow these 3 phases for a safe rowing exercise routine.
Warm Up
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below.
Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch.
If it hurts, STOP.
Rowing Exercise
This is the stage where you put the
effort in. After regular use, the
muscles in your legs will become
more flexible. Work to your ability but
it is very important to maintain a
steady tempo throughout. The rate of
work should be sufficient to raise
your heart beat into the target zone
shown on the graph.
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes
Cool Down
This stage is to let your Cardiovascular System and muscles wind down. This is a repeat of the warm up
exercise e.g. reduce your tempo, continue for approximately 5 minutes. 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 space your workouts evenly throughout the week.
ENJOY THE AIR ROWING EXERCISE!
