Bowflex home gyms are generally thought of as strength training tools even though you can burn calories doing the aerobic rowing exercise just as you would on a rowing machine at the gym. The majority of Bowflex exercises are for muscle building and improving muscular endurance and strength. Aerobic rowing, however, increases cardiovascular endurance. When your cardiovascular endurance improves, your heart and lungs are able to get oxygen to your muscles more efficiently. Cardio exercises such as aerobic rowing, running and swimming all increase cardiovascular fitness. Aerobic rowing should not be confused with seated or lat rows on the Bowflex, which increase strength in the back muscles.
Step 1
Remove the flat bench from the Bowflex and place it on the floor out of the way. Unlock the seat by taking out the pin under the seat and placing it somewhere you can easily retrieve it when you are done. Sit on the seat facing the power rod unit, and place the balls of your feet on the lower frame and your heels on the platform.
Step 2
Slide forward and bend your knees so you can reach the hand grips. Grasp the right hand grip with your right hand and the left hand grip with your left hand, arms straight. Sit upright and squeeze in your abdominals to support your posture. Rotate your palms to face your lower legs.
Step 3
Push your legs straight, which will cause the seat to slide backwards. Pull your shoulders back and flex your elbows, keeping your arms close to your sides. Reverse the movement by bending your legs, sliding forward and straightening your arms.
Step 4
Row for five minutes slowly and increase speed incrementally to warm up. This should cause your heart rate and breathing to elevate. Continue to increase your speed until you feel you are working at a moderate pace. Row for 30 to 60 minutes and then cool down. Breathe naturally during the rowing exercise by inhaling through your nose and exhaling through your mouth to ensure your muscles are getting sufficient oxygen.
Step 5
Slow down your rowing for five minutes until your breathing and heart rate decrease enough that you feel you could sing. The ability to sing indicates you're cardiovascular system is only working at a light intensity.
Step 6
Stand up off the Bowflex slowly. Replace the pin under the seat and put the bench back in place.
Tips and Warnings
- You may break up your aerobic rowing sessions into shorter periods of 10 minutes each instead of doing a full 30 to 60 minutes. The Centers of Disease Control and Prevention recommends 150 to 300 minutes per week of cardio exercise. Aerobic rowing is an effective way to warm up before a strength training workout and to cool down after one. Gradually increase your speed as you row for five minutes before using the Bowflex machine. Use the Bowflex to do aerobic rowing after a strength workout, too. Decrease speed gradually over five minutes to cool down after strength training.
- Do not slouch during the rowing exercise. Your core may get tired trying to hold your spine straight during your cardio workout, but do not compromise your posture so you can continue rowing. If you haven't exercised in a while, check with your physician before beginning any exercise program.
References
- Bowflex Power Pro Owners Manual and Fitness Guide; Tom Purvis, The Nautilus Group, Inc.; 2003
- Bowflex Xtreme 2 Owners Manual and Fitness Guide; The Nautilus Group, Inc.; 2004
- CDC: Physical Activity for Everyone
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