Rowing Machine – Using It Right

The Advantages of a Rowing Machine

A rowing machine is a good piece of exercise equipment. It is cheap enough so you can get one for your home, and most gyms have a few of them as well (although a gym will usually have a model that’s more heavy duty than the home models, and with a price tag to match).

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Working out on a rowing machine can do you tremendous amounts of good. It provides a full body workout, exercising both your lower body muscles -lower legs, hemstrings – and your uppoer body muscles – arms, chest and shoulders.

The number of muscles and muscle groups you use on a rowing machine is one of the main differentiators between it and other cardio exercise equipment. A treadmill or an exercise bike will only exercise your lower body. An elliptical cross-trainer, on the other hand, is similar to a rowing machine in the number and distribution of muscles you use with it.

The rowing machine also has one important advantage over a treadmill. It is an impact-less workout. This means that there’s no strain on your joints (especially your knees) and you can usually work out for longer periods without having to worry about leg injuries – which may be a problem when running a lot on the treadmill.

The method of working out on a rowing machine is relatively safe. This makes it a good starting machine for overweight persons (where running can cause injuries and pain) or for when you are not fit. It is also good for people who have weak lower leg muscles – as shin splints or stress fractures are not an issue with a rowing machine.

Using The Rowing Machine Right

A treadmill is the simplest cardio exercise machine out there. You stand on it, set it to a good speed, and start walking or running. There’s no technique to learn – everyone can walk.

With a rowing machine, it’s a different story. If you use it incorrectly, your workout will not be as effective. Many new users struggle with the rowing machine, and this is probably why it isn’t very popular with gym members.

However, when you use it right, you can get excellent results which show after a short time. “Doing it right” will tone your shoulders and legs inside a few weeks.

The thing to remember with a rowing machine is that it’s a sequence. With running on a treadmill there is a sequence as well – but it’s a very simple one. Put your foot down, Put your other foot down. Repeat. With a rowing machine, the sequence is a bit different, but as long as you remember to follow it – you’ll have a great and effective workout.

(See how the rowing machine compares to a treadmill or an elliptical cross trainer in terms of workout effectiveness, health risks and other features)

The Rowing Sequence

You start by sitting on the rowing machine and holding the handlebars with both hands. You then do the following:

1. Push with your legs until almost straight (or straight if you prefer). Do not pull with your arms at this stage.
2. Tilt your back a bit backward. Again – do not pull with your arms just yet.
3. Pull with your arms all the way till the handlebars touch your chest.
4. Return the handlebars forward with your arms
5. Tilt your back forward again
6. Move forward with the seat.

Following this sequence, you get into a flow. This flow is important because it will prevent your hands from bumping against your knees while you work out. It will also ensure that you work all the muscles you need.

That’s all there is to it! Happy work out!