18
1. Begin the stroke comfortably forward and push strongly back with your legs while
keeping your arms and back straight.
WARNING
Always consult a doctor before beginning an exercise program.
Stop immediately if you feel faint or dizzy.
How to Row?
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 will provide aerobic endurance benefits, muscle toning and sufficient calorie burning
to form part of a weight loss program.
How Often?
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.
4. For further details regarding rowing technique please refer to our international
website at
www.firstdegreefitness.com
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
forward over
your pelvis and
move forward
.
Catch
Catch and
begin again.
Summary of Contents for DAYTONA AR
Page 1: ...PACIFIC AR NEWPORT AR DAYTONA AR USER GUIDE...
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