If your goal is to improve your aerobic fitness

Regular exercise can improve lung function, heart function and general blood circulation, leading to improved well-being and endurance.

Increasing your general fitness is best achieved by working at a moderate level of intensity over medium/long durations.

A moderate exercise intensity is necessary to prevent fatigue from lactate build up and is achieved by a steady rowing pace which you are able to maintain for the main part of your workout. (70 - 80 % of your maximum heart rate - as discussed in the section on heart rate training).

• For general aerobic fitness work at moderate intensities over medium/long durations. (eg.20 - 40mins. 3 - 4 sessions per week)

After a period of regular exercise, 5-6 weeks, variation in your workouts is important for further improvement in aerobic fitness. This can include cross training (that is other sports), strength training and interval training.

See training suggestions for more ideas.