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1. Sit tall and keep your head high

throughout the stroke.

with each stroke, and ensure the

legs do most of the work, especially

early in the stroke.

You wouldn’t lift a weight that way,

so don’t row that way either.

4.Less can be more! A smaller number

of effective strokes will achieve far

more than a lot of ineffective ones.

Control your stroke rating (the SPM

window on the monitor). Dropping

that rating number by 2 or 3 can

often increase speed. Technique

usually improves when you’re less

rushed, and you’re putting less

energy into simply moving your

body backwards and forwards.

Experiment and find your optimum

rating, which may be lower than

you think.

“instrument navigate” it using the

SPM and 500m split time windows.

Better still, buy the Wave Rower

heart rate monitor kit and use

your planned pulse rate as a key

workout parameter.

6. Be realistic! Reaching a challenging

but achievable goal is far more

satisfying than falling way short

of a fantasy one. Don’t expect a

personal best from every single

workout!

7. Listen to your body!! If you’re

overdoing it, your body will

probably start to send warning

messages, or just tell you it’s

had enough. It knows, so don’t

ignore it.

8. Enjoy your rowing!!! Yes, this

final point was made already in the

“Do and Don’t” list, but if you’re not

having fun, it’s time to review your

program and performance goals.

*Take a few minutes to get to

know the basics of your fitness

equipment.

*Read and take note of your owner’s

manual instructions.

*Develop a proper warm up and

stretch routine for the start of

every workout, and likewise warm

down and stretch afterwards.

*Learn good technique, which in

the case of rowing does not come

naturally to most people. You will

achieve better results and your

body will feel more comfortable

with the exercise.

*Workout within your own personal

limitations. 

*Be prepared to build up

performance gradually over time.

*Treat your workout as a fun time of

your day, and stick to your planned

routine.

*Workout if you have any concern

about a health issue which might

be affected – ask your doctor first.

*Continue to train if feeling faint

or dizzy.

*Workout if affected by a drink

or drugs.

*Workout with small children

around. The Wave Rower has

moving parts which can attract

inquisitive small fingers .

*Wear loose fitting clothing that

can dangle behind you and catch

in seat rollers, or bunch up in

front and catch your thumb or

finger nails.

*Believe too much in “no pain no

gain” - a really thorough aerobic

fat-burning workout can be pleasant

and enjoyable, and doesn't end in

total collapse from exhaustion.