Cardio machines like stationary bikes, treadmills, stair climbers and rowing machines all burn calories. What separates these machines is how they target the body. Of the four, the rowing machine is the only one that works the upper and lower body simultaneously. Not only will you lose weight on the rowing machine, but you will also tone your glutes, thighs, back and biceps. Learn how to use it the proper way to achieve the best benefit.
Step 1
Stretch for five minutes before getting on the rowing machine. Perform dynamic stretches which are done in motion to acclimatize your muscles and connective tissue to exercising movements. Trunk rotations, side bends, walking lunges, leg swings, shoulder rotations, arm circles and alternating toe touches are examples.
Step 2
Align your body in the correct starting position. Sit on the gliding seat, place your feet approximately hip-width apart on the steel platform and grasp the handle with your hands on the ends. Bend your knees to slide the seat forward and extend your arms in front of you.
Step 3
Perform a light warm-up. Push against the platform to slide your body backward and pull the handle to your lower chest as you straighten your legs. Do not fully lock out your knees when you do this. Bend your knees to slide back in, extend your arms out and repeat. Row lightly when you first start and gradually increase your pace until you've exercised for five minutes. This will slowly raise your core body temperature and further loosen up your muscles and joints.
Step 4
Increase your speed after your warm-up to get to your exercising pace. Row at a speed that elevates your heart rate and causes you to sweat. Stay at this pace for the duration of your workout. To gain health benefits, you need to do 30 minutes of cardio and to lose weight you need to do 60 to 90 minutes, according to the American College of Sports Medicine. Aim for the higher amount if you want to lose weight. A 180-lb. person burns nearly 700 calories with 60 minutes of vigorous rowing.
Step 5
Perform intervals to increase your caloric output. Row as hard as you can for 30 seconds, reduce your pace for 60 seconds, then row hard again. Alternate back and forth. Mix bouts of intervals into your long sessions or spend a whole session doing nothing but intervals. Keep your time frames to 20 to 30 minutes if you choose intervals for your whole workout due to their intensity. The more vigorously you exercise, the more calories you'll burn, according to MayoClinic.com.
Step 6
Execute a five-minute cool-down with all your workouts. Do this in the opposite direction of your warm-up. Decrease your pace gradually until you are rowing at a slow speed.
Tips and Warnings
- Work out four to five days a week to get the best results. Rowing machines have a resistance adjustment. Instead of speeding up for your high-intensity intervals, you can also turn up the resistance. As you adapt to your workouts through the weeks, increase the resistance anyway to continually make progress.
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