Rowing machine workouts can simulate the experience you'd receive from rowing a one-person shell on a placid river. You can also visualize a thrilling championship race as part of a rowing team. Although you won't experience the scenic advantages of your outdoor workout, you'll receive the same exercise benefits from your indoor session. You can also use your rowing machine in any weather.
Features
The American College of Sports Medicine notes all rowing machines have a padded seat that should slide easily and smoothly. You'll also have a place to brace your feet. Each machine has a mechanism that allows it to slide back and forth. Some rowing machines have a monitor to provide readings of your heart rate, calories burned, pace and distance traveled. Some monitors also visually illustrate your strokes and keep an electronic workout record.
Function
To use your rowing machine, adjust the tension so you can row smoothly without exhausting your muscles. Fitness Programs for Life recommends a continuous five-step rowing sequence. The catch is the forward-leaning stroke. The drive propels you backward as your legs press down. In the finish, your legs are straight and your arms are bent. The recovery returns you to the original position, ready for the next catch.
Benefits
Rowing machines offer three major benefits. Fitness Equipment & Health notes that depending on the intensity of your workout, you will increase your lean muscle mass. Through this process, you will also burn calories and stimulate your metabolism. Your rowing machine workout will also help to increase your body's core strength as both your arm and leg muscles grow stronger. Finally, vigorous exercise helps to relieve stress and anxiety.
Maintenance
Your rowing machine will give you good service if you maintain it properly. The ACSM recommends you clean the machine using the manufacturer's directions. Ensure that there is no dirt or debris in any of the working parts. Make sure that the cord or chain attached to the machine's flywheel is not twisted or stretched. Finally, clean the non-slip handle and ensure that the rubber surface is not peeling.
Sources
Sporting goods megastores can have rowing machines from several manufacturers. If a nearby big box store has a sporting goods department, you may find the rowing machine there. You can also purchase the equipment from an online rowing machine retailer.
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