Staying healthy through exercise does not end when you are pregnant. In fact, cardiovascular exercise can help reduce your pregnancy symptoms and improve your mood. Cardiovascular workouts increase your heart and breathing rates and last for 20 to 30 minutes. Using a rowing machine provides a safe and effective workout while you are expecting.
Rowing
A rowing machine simulates rowing on water. You sit on a wide seat that slides up and down a track as you pull and release a rod that turns a wheel. The exercise is non-impact and easy to use, so if you are a beginner, you will be able to do the exercise, just start slowly. It is important to speak with your doctor before using a rowing machine or beginning an exercise program.
Balance
As your pregnancy progresses, the weight of your body shifts to the front. This shift can offset your balance. A rowing machine is a safe alternative to standing exercises, as you are less likely to fall while you are working out. This weight relief on your feet and ankles is also welcome if you are retaining excess water.
Intensity
One of the benefits when using a rowing machine, is that you control the intensity level. You can increase the challenge by pulling harder on the bar, and pushing through your feet. The resistance level is not pre-set by the machine, so you do not have to guess which level is best for you. Rowing is based on your level of perceived exertion which is perfect during pregnancy. Listen to your body and aim to row at a medium intensity level.
Joints
While you are expecting, your body releases many hormones. One of the effects of the increased hormone level is an increase of relaxation in the ligaments that support your joints. This can lead to an increased risk of injury during exercise. The American Congress of Obstetricians and Gynecologists recommends keeping your exercises low-impact while avoiding bouncing or jerking movements. A rowing machine fits right into those guidelines.
Cautions
Rowing has been shown to increase injury to the lower back when the back is over extended or twisted. During pregnancy, your lower back is sensitive to stress because of the additional weight in the front of your body. When using a rowing machine, use caution to keep your spine in alignment, by not bending too far backwards or twisting to the sides.
