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Training Time
Rowing is a strenuous form of exercise, because of this it is best to start with a short, easy
exercise programmed and build up to longer and harder workouts. Start rowing for about 5
minutes and as you progress, increase the length of your work out 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.
Alternate Rowing Styles.
Arms Only Rowing
This exercise will tone muscles in your arms, shoulders, back and stomach. Sit as shown in
Fig 4 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. See attached.
Fig.4
Fig.5
Fig.6
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, Fig 7. Use your legs to push your body back whilst keeping your arms and
back straight.
Fig.7
Fig.8
Fig.9
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To tone muscle while on your ROWING MACHINE you will need to have the resistance set
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