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.
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 is sufficient to provide aerobic endurance benefits, muscle toning and sufficient calorie burning to form part of a weight
loss program.
CAUTION
Always consult a doctor before beginning an exercise program.
Stop immediately if you feel faint or dizzy.
Catch
Comfortably forward
with straight back and
arms.
Drive
Push with the legs
while arms remain
straight.
Finish
Pull through with
arms and legs rocking
slightly back on your
pelvis
.
Recovery
Upper body tips for-
ward over your pelvis
and move forward.
Catch
Catch and begin
again
.
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