If you keep your vision at eye level and scan the cardio section at your gym, you will literally overlook the most effective total body cardio workout there---the rowing machine. Rowing machines sit mere inches off the ground, so it's easy to miss them among the treadmills, exercise bikes and elliptical trainers. The American College of Sports Medicine says rowing machines provide an effective cardio workout that works the legs, back, arms and abs. Using the rowing machine safely requires the proper technique.
To Start and Drive Safely
Step 1
Sit on the rowing machine, and flex your knees until your shins are perpendicular to the floor.
Step 2
Extend your arms forward, and grasp the handle.
Step 3
Extend your legs in a smooth, steady motion to initiate the rowing stroke's drive phase.
Step 4
Keep your back straight and perpendicular to the floor and the arms extended while your legs engage. Curving your back increases the chance for injury.
Step 5
Pull the handle back toward your abdomen in a controlled movement after your legs are almost fully extended. Full leg extension with the handle pulled to the abdomen ends the drive phase.
The Return
Step 1
Extend your arms forward.
Step 2
Flex your knees to pull back towards the starting position but only after the handle has already moved past your knees. Flexing your knees before the handle passing over forces you to raise the handle over your knees. This alters your back's position and increases stress on your lower back.
Step 3
Repeat the drive phase.
Tips and Warnings
- Try to keep the chain steady on the return. Excess jiggling up and down signals a lack of proper form and control in the return motion. The resistance from the rowing machine corresponds to the force you apply. The harder you pull, the greater the resistance you will feel from the rowing machine.
- Do not quickly change the force you are using to row. Dramatic changes in force can overload the lower back and cause injury. Gradually build up to your desired effort level over a few strokes. Start with rowing workouts of about 15 minutes. Rowing safely requires good technique. As you get tired, the chances increase your form will break down. As you get used to the rower, you can safely increase the workout length. The American College of Sports Medicine recommends adding on in five-minute segments after rowing for many weeks or even months
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