Rowing machines are pieces of exercise equipment that simulate rowing a boat indoors. You use the rowing machine by taking a seat and using your upper body to propel you backwards. Muscles used during a rowing workout include the arms, legs and core. According to Fitness for Life, a website from exercise education author and fitness coach Roy Palmer, you can burn as many as 800 calories in an hour of strenuous rowing.
• Position Your Body Correctly:
Good form ensures that you are getting the best possible workout without putting stress on the joints. Start by sitting down and placing your feet securely on the foot pads. Bend your knees slightly, so that your legs form a triangle shape. Lean your hips forward while keeping your back straight. Grab the handles and keep your elbows at your sides. Push off with your feet to fully extend your legs. Straighten your arms and bend your knees to return to starting position.
•Choose the Right Resistance:
Although you may want to challenge yourself, you don’t want to choose a resistance level that is too high for your fitness ability. The Fitness for Life website recommends resistance levels that allow you to row smoothly at a fast pace. Start with a lower level and move up as your muscles adapt to the workout. Lower resistance can also help you work on maintaining good form.
•Rotate the Hands:
If you plan to use the rowing machine for an extended amount of time, your hands and arms may grow tired from maintaining the same position. To prevent this from occurring, you should alternate between an underhand and overhand grip on the handlebars.
•Interval Training:
To burn more calories and use the rowing machine effectively, work faster strokes into your routine. For instance, keep a steady pace of 30 strokes per minute for three minutes. Then, add in one minute of rowing at 35 strokes per minute. Recover at a rate of 25 strokes per minute.
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