‘Rowing is one of the best forms of cardiovascular exercise because it provides a whole-body workout and isn’t load-bearing, so it’s great if you’ve had joint injuries in the past,’ says Pete Reed, whose performance at the Beijing Olympics in 2008 helped his four-man crew win gold. ‘A rowing stroke breaks down into four parts, but they are performed together in a fluid and controlled action. The smoother the action, the more efficient the stroke. On the right you'll find my guide to how to do it.’

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