Working Out
A workout begins in your mind’s eye. With concentration
and visualization you can approach your workout with a
positive, constructive attitude. One good pre-workout men-
tal routine is to sit and relax so you can focus on what you
are about to do and think about achieving your end goal.
Performing Your Routine
The workout portion of your fitness routine is the series of
exercises devoted to your particular goals. Remember, make
sure to have fun!
Breathing
The most important part of breathing during exercise is,
quite simply, that you do it. Breathing in or out during the
actual performance is not dependent upon the direction of
air flow relative to exertion. It is, in fact, a mechanical
process that changes the position of your spine as your rib
cage moves. Here are some tips for breathing:
1) Be cautious when you are concentrating or exerting
effort. This is when you will probably hold your breath.
DO NOT hold your breath. Do not exaggerate breathing.
Depth of inhalation and exhalation should be natural for
the situation.
2) Allow breathing to occur naturally. Don’t force it.
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Exercising Properly
Aerobic Rowing is a great way to warm up or
cool down. Cool down is an essential part of
the exercise routine.
Gradually reduce the level of exercise intensity
so that blood does not accumulate in one mus-
cle group, but continues to circulate at a
decreasing rate. We recommend aerobic row-
ing to cool you down and gradually move you
into a relaxed state.
Bench Position: Removed
Seat Position: Free Sliding
Accessory Used: Hand Grips
Starting position:
• Remove the bench and unlock the seat into
the free-sliding position
• Sit on the seat facing the Power Rods.
• Grab the hand grips and keep your arms
straight to the front.
• Position the arches of your feet on the
footrest of the machine, knees bent comfort-
ably.
• Sit up straight with your spine in good align-
ment.
Motion:
• Initiate the movement by extending the
knees while simultaneously bending the
arms and pinching the shoulder blades
together.
• With your arms passing by the sides of your
trunk, the hand grips should be near your
torso as the knees near extension.
Key points:
• Do not lose spinal alignment - keep your
chest lifted.
• If you bend forward during the return
toward the Power Rods, bend at the hips, not
at the waist.
FINISH
START
AEROBIC ROWING
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