• Dress in suitable layered clothing so you can remove by layer as your body temperature increases.

• Strap your feet firmly into the foot pedals, and grip the row handle.

• Drive back using the legs to push and follow through with a pull on the row handle. Keep the back in a neutral position at this point, avoiding any backward arch of the back. The back muscles should do the work, and the chest should expand in a forward direction. Do not bend backwards from the hips to pull the row handle toward you, as this may result in un-necessary stress or injury to the lower back muscles.

• From this furthermost back stroke position, release the row handle so it can retract sharply back in as straight a line as possible while the legs are still extended. Your arms should be straight again before you bend the knees to come back to the start position.

• Work at an easy level to warm the muscles up for the first few minutes.

• Once you are feeling warmer, increase the intensity and speed if desired.

• During your workout, try to vary either the intensity or speed for short periods of time (2-3 minutes), as these spikes of extra effort will ensure the body does not adjust to the same workout day after day. Your fitness level will also be improved at a faster rate and your interest maintained. If your rower has pre-set program options, use them!

• Monitor your heart-rate throughout your workout and ensure you are training within the correct training zone for your age and desired fitness goals. Your cycle may have a pulse sensor, or you may need to invest in one. An independent model of pulse sensor is more accurate, as they register the electrical signals from the heart, as opposed to working on blood flow to the fingers or ears.

• Lower the intensity for the last few minutes of your workout allowing the body to cool down.

• Perform maintenance procedures as specified in the Operations Manual to ensure longevity.

• Always consult your doctor before beginning any exercise program.