MOVEMENT GUIDE / ROWING ERGOMETER
Steady rowing
Row 15–30 minutes at a repeatable effort, driving with legs before drawing the handle.
Target muscles
Heart, lungs and working leg muscles
Setup
Choose a safe route or adjust the machine, begin with 5–8 easy minutes, and pick an effort that matches your experience.
Perform the move
Row 15–30 minutes at a repeatable effort, driving with legs before drawing the handle. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Accumulate sustainable aerobic work and support weekly activity. A conversational pace can fit around harder strength or sport sessions.
Common mistake
Pulling hard with the arms while back position deteriorates.
Alternative
Easy stationary cycling
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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