The primary effort used to operate a rowing machine comes from the setting that determines the resistance and the stroke produced by the rowing action, report the doctors at the American College of Sports Medicine (ACSM). While a rowing machine can provide an effective cardiovascular and low-impact muscle-building exercise routine, you should exercise precaution to avoid injury.
Step 1
Start rowing in the catch position; bend your knees and reach forward with your arms and shoulders. Extend your knees and then draw back on the handles until your legs are fully extended, and the handles are pulled back close to your stomach. Keep your back straight; use your shoulders to move your arms. Make sure your back rests securely on the backrest and supports your lower back throughout the workout to avoid injury.
Step 2
Move your hands forward over your hips. Begin to raise your knees to return to the starting position. The seat should be sliding at the same time. Keep your arms close to your sides as you continue rowing.
Step 3
Raise the resistance by small increments, such as 2 to 5 lbs. Resume rowing at a steady, even pace. Increase the speed of the rowing as you increase the resistance and maintain even strokes.
Step 4
Increase the intensity of your rowing workout over time. Beginners should start with a five-minute warm-up, followed by 15 minutes of steady rowing and a five-minute cool down. After several weeks, increase the rowing time to 20, 25 and then 30 minutes.
Tips and Warnings
- Warm up when you first begin rowing with the settings on low or no weight resistance. Continue rowing at a steady pace for five minutes before adding any resistance to the exercise. To ensure maximum safety, make sure the rowing machine is placed on a stable, flat surface and there are no obstacles in the way of your movements. Maintain your rowing machine to keep it operating safely. Make sure the handles are covered with a non-slip rubber material to avoid blisters. Clean and lubricate the chains to make sure they run smoothly and check the rope or pulleys to make sure they don't get twisted.
- Do not pull sharply or suddenly for a single hard stroke because you can easily pull or strain your back, reports the American College of Sports Medicine website. Sudden stress placed on the back can result in injury. Do not increase resistance and slow down your strokes. Maintain or increase the intensity of strokes to avoid back injury.
Things You'll Need
- Rowing machine
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