How To Row; How Often - First Degree Fitness Viking 2 AR Owner's Manual

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.
4. For further details regarding rowing technique please refer to our international
website at www.firstdegreefitness.com

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 be-
tween 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.
Catch Drive
Comfortably for- Push with the
ward with legs while arms
straight back and remain straight.
arms.
CAUTION
Always consult a doctor before beginning an exercise program.
Stop immediately if you feel faint or dizzy.
Finish
Pull through with arms
and legs rocking
slightly back on your
pelvis.
17
Recovery
Catch
Upper body tips
Catch and begin
forward over your
again.
pelvis and move
forward.