Rowing

Wear a life vest and check the water conditions and boat equipment. Adjust the foot stretchers and make sure the oars are secure.

Start with short, light strokes at a comfortable pace. Drive with your legs first, then lean back and pull with your arms.

Gradually lower your stroke rate and return to the dock. Secure the boat, then check your distance and duration.

Repeated strokes work your cardiovascular system and whole body. Your legs drive the boat while your back and arms finish the pull.

Avoid pulling with your arms before driving with your legs. Keep your back long instead of rounding it as you reach forward.

Exhale as you drive back and inhale as you slide forward. Keep a steady rhythm instead of holding your breath during strokes.

Record your distance and workout duration. Use a rowing monitor or a measured activity record as a reference.