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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 will 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 for-
ward with straight
back and arms.
Drive
Push with the
legs while arms
remain straight.
Finish
Pull through with
arms and legs rock-
ing slightly back on
your pelvis.
Recovery
Upper body tips for-
ward over your pelvis
and move forward.
Catch
Catch and begin
again.
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.
