Using a Rowing Machine
Rowing machines are incredible fitness machines, which will build strength in your legs, back, arms, shoulders and core muscles, as well as giving you a thorough cardio workout.
Rowing exercise is great for cardio, combined with working every major muscle group in your body. There’s almost nothing else that beats it, and it’s great for your health. Rowing works your quads, hamstrings, calves, back shoulders, abs, obliques, biceps and triceps. As it’s a low impact exercise, it’s easy on your joints.
There are a few different types of rowing machines:
- Air-resistant rowing machines (the most common)
- Water resistant rowing machines
- Piston resistant rowing machines
- Magnetic resistant piston machines
- Air and magnetic resistant rowing machines
A simple google search will take you through the best techniques for rowing, as well as a lot of different ideas for workouts. There are two terms that are worth understanding: the catch is where you slide your torso towards your toes, straightening your arms and learning your torso forward; in the drive, you push through your legs, bending your arms while leaning your torso back.
The way to use a machine also varies depending on your goals:
For Strength – if you’re rowing to build strength, focus on powerful strokes at a low frequency. The aim when building muscle mass and strength is to do a lower number of powerful strokes at a slower rate.
For Endurance – professional rowers are amongst the fittest athletes, and if you ever watch the Olympic rowing you’ll see the incredible power they generate over a sustained period of time. If you’re rowing for endurance, ease up on the power and look for more sustained effort over time.
Don’ forget to include a 5-10 minute warm up with stretching and gentle exercise first, and another 5-10 warm down session when you’re nearly finished. The warm up with help you avoid injury, while the warm down will aid in recovery.