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8. OPERATIONAL INSTRUCTIONS
Before beginning any exercise program, consult your physician. This is especially important for persons over age 35
or persons with pre-existing health problems. For detailed exercise information, consult your physician.
Rowing is an extremely effective form of exercise. It strengthens the heart and improves circulation as well as
exercising all the major muscle groups; the back, arms, shoulders, hips and legs.
The basic Rowing Stroke
1. Sit on the saddle and fasten your feet to the pedals using the Velcro straps, and take hold of the rowing bar.
2. Take up the starting position, leaning forward with your arms straight and knees bent.
3. Push yourself backwards, straightening your back and legs at the same time.
4. Continue this movement until you are leaning slightly backwards, during this stage you should bring your
arms out of the side. Then return to the stage 2 and repeat.
Training Time
Rowing is a strenuous form of exercise, because of this, it is best to start with a short, easy exercise program 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.
Arms Only Rowing
This exercise will tone muscles in your arms, shoulders, back and stomach. Sit with your legs straight, lean forward
and grasp the handles. In a gradual and controlled manner lean back to just past the upright position continuing to
pull the handles towards your chest. Return to the starting position and repeat.
Legs Only Rowing
This exercise will help tone muscles in your legs and back. With your back straight and arms out stretched, bend
your legs until you are grasping the rowing arm handles in the starting position. Use your legs to push your body
back while keeping your arms and back straight.
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