How To Row; How Often - First Degree Fitness apollo pro User Manual

How to Row?

1. Begin the stroke comfortably forward and push strongly back with your legs while
keeping your arms and back straight.
Catch Drive
Push with the
Comfortably
forward with legs while arms
remain
straight back
and arms. 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 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.
WARNING
Always consult a doctor before beginning an exercise program.
Stop immediately if you feel faint or dizzy.
Recovery
Finish
Pull through Upper body tips
forward over
with arms and
your pelvis and
legs rocking
move forward.
slightly back on
your pelvis.
17
Catch
Catch and
begin again.