ROWING MACHINE

The Rowing Machine is ideal for a full-body cardiovascular work-out; developing leg, arm chest and shoulder muscles.

Benefits

• Low-impact.
• The ability to burn a lot of calories in a short time.
• Build stamina and cardiovascular fitness.
• Develops upper and lower body.

Instructions

1. Stretch and Warm-up for 5 minutes prior to any exercise.
2. Place feet into foot-pads and grasp handles.
3. To drive, begin by leaning forward slightly at hips and grasp handle. Push out with legs and pull handle towards abdomen in a smooth motion.
4. To recover, extend arms by straightening elbows and returning handle toward starting position. Lean upper body forward at the hips to follow arms. Bend knees as you slide forward to starting position.
5. This exercise should replicate a rowing motion with a smooth and even pace.
6. Monitor heart-rate to build up slowly to a comfortable level.
7. Maintain steady pace for 10-15 minutes for ideal aerobic exercise.
8. Cool-down for a 3-5 minute period for recovery of normal heart-rate.
9. Stretch appropriate muscles to ensure recovery to resting position and prevent soreness.

Age Range: 12 Yrs old and up (Children should be supervised by an adult).