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Rowing is a great aerobic exercise you can use to lose weight, get in shape and stay fit. Because it is low-impact, there is no stress placed on any of your joints while you workout. Further, rowing requires muscles throughout your entire body, so you are literally getting a complete workout. If you have ever seen athletes who participate in rowing competitions, you may have noticed that they are in peak physical condition. This is largely due to the workout that the entire body receives while rowing. Before you get started, you need to know how to use a rowing machine. How To Use A Rowing Machine Correctly The most important element of using a rowing machine is being certain that the footstraps and resistance are adjusted properly. The heels of your shoes (do not use the rowing machine while barefoot) should be comfortably set at the base of the foot pedals with the straps tightened. Set the resistance at a low level. Though you may be excited to get started with a hard workout, setting the resistance at too high a level will tire your muscles quickly. Learn how to use a rowing machine for its aerobic impact on your body and health. If you tire too quickly and are unable to row for for longer than a couple of minutes, you will not have this benefit. Make sure you use your leg and hip muscles to row while sitting up straight and bending forward. Otherwise, you can place unnecessary strain on your back. Also, keep your elbows close to your sides while pulling back on the oars. Exercising On Your Rowing Machine Rowing is composed of three stages. The first stage is called the catch. During this stage, your knees are bent and placed high against your chest with your body moved forward on the rowing machine. Remember not to hunch over with your back. The second stage is called the power stroke. During this stage, you move your body toward the back of the machine by pushing with your feet. While doing this, take care that your hands are moving towards your upper stomach area. Exhale as your body moves back. Finally, the third stage is called the recovery stage. During this stage, you will move your body forward again, straightening your arms and bending your knees as you do so. At the end of the recovery stage, you should be in proper position to begin the catch (the first stage) again. Do this repeatedly for several minutes with the rowing machine's resistance set to a low level. As you build endurance over time, set the resistance to higher levels and try to row for longer periods. Finding A Good Rowing Machine If you plan to only use your rowing machine occasionally, you can purchase a small machine that collapses so you can store it away easily. Often, smaller machines do not offer the resistance variability and smoother operation that some larger machines offer. If you plan to get serious about using your rowing machine, you can purchase a Concept II (well-liked by many Olympic rowers) or the WaterRower, which uses a water resistance system. Learning how to use a rowing machine is the first step. Once you learn how to use a rowing machine, you can get a great workout that puts muscles all over your body to use. When beginning, start slowly and learn the rowing technique so you can perform it easily and fluidly. With a little practice, a little determination and a rowing machine that suits your personal needs, you can get a fantastic workout whenever you want. Copyright Dave De Min 2007 |
