Consult your doctor before beginning any exercise program.
Rowing machines are in 90% of today’s major health clubs. However, in many
fitness centers, they remain the most underused and misunderstood pieces of
equipment.
Rowing machines provide low impact, intensive fat burning workouts for all
ages and fitness levels.
When proper technique is used, the entire
body works together in a gliding motion that limits joint stress. Older
athletes, neophytes and athletes recovering from injuries can all benefit from
indoor rowing. Indoor rowing is also widely used by competitive outdoor rowers
and for crossing training by athletes from other sports.
A single workout can provide exercise for
almost 80% of the body’s muscle groups and burn up to 800 calories. Further,
the rowing machine can provide both aerobic (oxygen burning) and anaerobic
(short intense spurts of exercise which do not use oxygen) depending upon the
pace set by the individual user.
A beginning rower should start slowly,
practice good form and build up to a more intensive workout.
Good form
includes:
Keep a straight back. This is important to avoid back strain.
Do not bend forward from the hips.
Shoulder blades should be pulled together.
Push back with the legs. Again, an important step to avoid back strain.
The more
experienced rower can alternate periods of moderate stroke counts with short,
intensive periods of numerous strokes. Thus, both the beginning and the
experienced rower can receive continuing strength and endurance results.
There are four
different types of rowing machines.
Hydraulic – good if space and storage are issues.
Magnetic – smooth and quiet.
Water – provides an experience most like actually rowing on water.
Air – provides continuous motion throughout the stroke much like the
actual rowing stroke. There are also a few machines which combine air and
magnetic resistance.