According to Peter Dreissigacker, co-founder of Concept2 Rowing in Morrisville, Vermont, rowing exercises train your entire body to improve muscular endurance and stamina for competitive rowing. Rowing requires your trunk to stabilize your spine as you move your shoulders, back, and arms to produce force and movement. There are two types of rowing machines: aerobic and strength. Aerobic rowing machines train mainly cardiovascular endurance, while strength rowing machines train for muscular strength and stabilization. Use both types to improve both muscular strength and endurance.
Strength Rowing Machine
Step 1
Sit on a rowing machine with your feet on the ground. Attach a thick rope handle to the hook of the machine.
Step 2
Grab both ends of the rope, and sit with a tall and neutral spine, where your spine is in its natural curve. Exhale and pull the rope toward your chest. Bend your elbows back and keep them close to your ribs. Squeeze your shoulder blades together, and hold the position for one second.
Step 3
Slowly extend your arms without moving your spine. Repeat the exercise for 10 to 15 reps for three sets.
Step 4
Stand up in the next two sets of this exercise. Repeat the same movement pattern. Increase the weight if you can do 15 reps easily. Decrease the weight if you cannot do more than 10 without fatigue.
Aerobic Rowing Machine
Step 1
Sit and place both feet on the foot support of the machine. Grab the handles and sit up tall.
Step 2
Set the machine to a light resistance as a warm-up. Increase the resistance later as your body warms up.
Step 3
Exhale and pull the handles to your chest, squeezing your shoulder blades together. Push your legs out slightly as you pull.
Step 4
Let the machine guide you back to the starting position. Bend your legs and extend your arms as you return. Repeat the movement pattern for 10 to 15 minutes. Increase the resistance if you can do this easily for the first five minutes. Lower the resistance if you feel fatigued within five minutes.
Tips and Warnings
- Always stretch your entire body after your rowing workout. Your hips and lower back might feel tight since you are sitting during the entire training. If you do not have access to a strength rowing machine, you can do the same exercises by attaching a heavy resistance tubing to a hook or having a workout partner hold the middle of the tubing.
- Since this exercise requires you to use full range of motion in your joints, you should not have any existing pain or stiffness in your body. If you have any pain, consult with a medical professional for treatment.
Things You'll Need
- Aerobic rowing machine
- Strength rowing machine
- Heavy resistance tubing
References
- "PTontheNet"; Why Row?; Peter Dreissigacker; December 2006
- "Essence of Program Design"; Juan Carlos Santana; 2004
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