Insportline IN 16384 User Manual page 44

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Start each workout with several minutes of easy rowing as a warm-up. Take at least 5 minutes
to build up the intensity before starting a proper workout. If you haven't rowed in over a week,
take it easy at first.
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Don't expect to be able to jump right to where you left off and don't try to begin with intense
interval workout. Start with a steady and comfortable pace and try to build up the intensity
gradually through several 1-3-minute intervals.
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Use a resistance level setting 8. The generally best resistance setting for a great
cardiovascular workout is the range of 6-10.
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Rowing with too high resistance setting can be detrimental to your training program by
reducing your output and increasing a risk of an injury.
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Lower resistance setting requires you to be a little faster in applying your power which, in the
end, provides a better workout.
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Aim for a stroke rate between 24 ~ 30 SPM.
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It is important to give your body a rest every so often, even though rowing makes you feel
great and you want to do it every day. We recommend taking at least one day off per week
from rowing.
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Rowing is an extremely effective form of exercise. It strengthens your heart, improves
circulation and help you exercise all the major muscle groups - back, waist, arms, shoulders,
hips and legs.
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Rowing is also impact-free training during which you don't have to carry your own weight. That
makes it that much more appropriate for rehabilitation and recovery. Rowing is suitable for
people of all ages.
The pictures below show the proper body position during each stroke:
Initial position
Your shins should be in an approximately
vertical position and the body angle
should not be more than 30 degrees. You
should be able to comfortably reach for
the pulling strap.
Pull
Press down your legs and keep your arms
straight without changing the angle of
your back. When your legs are halfway
extended, start leaning backwards. Finish
the pull by pulling the handle all the way
to your abdomen.
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