• Recovery
Stretch your arms until they go straight before you lean from your hips to the flywheel. If your
hands have cleared your knees, bend your knees and gradually slide the chair forward on
the row bar. For your next stroke, return to the resting position with relaxed shoulders and
shins in a vertical position.
• Other training information
1. Start your exercise program gradually. Do not spend more than five minutes on the first
day to get your body used to the new exercise.
2. Gradually increase your row time and intensity during the first two weeks. Do not drive at
full speed until you are familiar with the skill and have rowed for at least a week.
As with any physical activity, if you increase the volume and intensity too quickly, do not do a
proper warm-up or use a bad technique, you increase the risk of injury.
3. Strive for a stroke frequency between 24 and 30 spm (beats per minute).
TRAINING 1: start with a session of 3-5 minutes, take a break to stretch and walk around. If
you feel good, do up to four of these short intervals. That is enough for the first day. You can
repeat training 1 for several days.
FOLLOW YOUR PROGRESS: following your progress is one of the best ways to stay
motivated and achieve your goals.
4. The harder you pull, the more resistance you feel. This is because the rowing machine
uses wind resistance, which is generated by the rotating flywheel. The faster you turn the
flywheel, the more resistance there will be.
5. You can row as fast or as easy as you want. The rower will not force you to row at a
certain intensity level. It is up to you. As you make more effort to row, you will go faster,
produce more watts and burn more calories.
6. Keep your goals in mind. For example, if your goal is to burn a lot of calories, it is more
important to row for a long time than to row hard. If you row too hard, you will not last long.
7. The resistance setting works the same as the principle of the cycling circuit. It affects the
feeling of rowing, but has no direct influence on the resistance. With a little experiment you
will find the resistance setting that gives you the best training and results.
8. We recommend a resistance setting of 3-5 for the best aerobic training. This is the
environment that feels most like a slim, fast boat on the water. Higher institutions feel more
like a larger, slower boat.
