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Warning: Never operate this rower without feet properly secured in Footstraps,or without the sliding portion of
the Slider Footplate locked into position!
Resistance
The level of resistance is determined by the level indicator located on the top of the tank. Level one indicates lightest
resistance, level four represents heaviest resistance. Allow for up to ten strokes after adjusting resistance handle for
desired resistance level to be reached.
How to Row
1. Begin the stroke comfortably forward and push strongly back with your legs while keeping your arms and back
straight.
Catch
Comfortably forward
with straight back and
arms.
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 website at www.lifefitness.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.
Drive
Pull through with arms
Push with the legs
and legs rocking
while arms remain
slightly back on your
straight.
Page 10 of 15
Finish
Recovery
Upper body tips
forward over your
pelvis and move
pelvis.
forward.
Catch
Catch and begin
again.
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