The rowing machine is one of the best ways to achieve a good cardio vascular workout, but it is also one of the most physically demanding pieces of home gym equipment. Despite offering great results, many users find a rowing machine simply too physically demanding so avoid it all together.
To get the most from your rowing machine you need to follow some simple steps. Use it correctly and you will be amazed at the rapid change in your physique.
You should start your rowing routine slowly, to allow your muscles to warm up and avoid placing negative stress on your hips, knees, ankles and back. Start with a low resistance and row at a steady, comfortable pace. Even at this preliminary stage you can set yourself goals, so keep an eye on your strokes per minute.
Increase the Intensity
After a warn-up session of around 5-10 minutes you can start to up the pace. To challenge your body as your strength builds you can also try increasing the resistance. Again, set yourself goals and challenge your previous personal best.
Increase the Distance
Over time you will find that you are able to increase the distance you can row. Set targets and increase the distance in around 200 metre increments. Keep checking your strokes per minute and on the next session try and push yourself to increase this.
As important as a warm up, a warm down is crucial. Rowing is so physically intensive that if you simply stop and jump off your muscles will be incredible sore the next day (to the point that you risk injury). So, reduce the intensity, reduce the pace and row slowly and steadily for at least ten minutes, decreasing the pace until you come to a natural stop.