There's no denying that getting regular exercise is very important, and one of the very best types of workout is a session on a rowing machine. Rowing is a great all-body workout, raising your heart rate and giving a great calorie burning aerobic workout, while at the same time working every major muscle group.
Your arms, shoulders, back, abs, glutes and legs all get a great workout, and since it's a low impact activity there is much less chance of exercise related injury than in many other types of workout.
While rowing is a superb workout, like most things there us a right and wrong way to go about it. Improper use can lead to injury, imbalanced workouts, and simply not getting as much benefit from your workout as you could. By following these simple tips you'll be sure of getting the most from your rowing:
Setup and position
Ensure that adjustable machines are set up for your size and experience. Set the resistance to an appropriate level for your experience, if you're a beginner you should set the resistance low, and gradually increase it over a period of weeks.
Ensure that foot straps are properly adjusted and tight, that your weight is centered on the seat, and that you have a firm, but relaxed grip on the handle. As a beginner it's a good idea to alternate between and overhand and underhand grip mid-way through your workout.
Proper form
The primary power for each stroke should come from your legs and hips. Start sitting upright, hold your abdominal muscles in which will help prevent your lower back from sagging, and power with your legs. Your elbows and kept in at your sides, and you should not feel strain in your lower back.
As you extend your legs, lean back slightly and pull with your arms, again taking notice of your back and ensuring that you're not straining, or over-reaching. Once the stroke is complete, you slide back in a recovery stroke to your starting position. All the time you should be focussing on smoothness, not speed or power.
Training aids
Many modern rowing machines offer a number of training aids. Once you've learned the basic stroke, you can use the computer to time your session, count your strokes, even monitor your heart-rate, but it's a good idea to forget about all these bells and whistles for the first few sessions, and concentrate on proper form.
Rowing is without doubt one of the very best workouts, but care must be taken to ensure that you're not causing stress or strain during your wokouts. By focussing on these simple tips you can get all the benefits of rowing, without any of the potential dangers.
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