Stamina makes a few different rowing machines. They come in two basic types. One is the kind with two metal arms that you row back, such as with the Stamina Body Trac Glider Rowing Machine priced at around $200 as of 2009. The other kind has a single handle attached to a cable that you hold with both hands and pull back. The Stamina ATS Air Rower Rowing Machine for around $500 as of 2009 works this way.
Rowing machines are beneficial for toning your arms and back, as well as providing a cardio workout. Using a stationary rowing machine burns between 413 and 708 calories per hour, depending on the intensity of the rowing for 130 lb. person. This compares to only 295 to 413 calories per hour for aerobics and 177 and 738 calories per hour for cycling, also dependent on workout intensity.
Step 1
Sit on the machine's seat and remove the pin underneath the seat that holds the seat in place. Place your feet flat on the foot pads underneath the black straps. Lean forward and grab the single handle bar with your palms facing up, or grab the arms at the handles with your palms facing inwards.
Step 2
Start with your arms straight while you are still leaning forward. Bend your knees and slide forward until your knees are bent at 90 degree angles or less.
Step 3
Lean back and push your legs straight as you pull your arms back until your hands are almost to your stomach. This will move your seat backwards. Keep your elbows tight to your body if you are using the single handle bar machine, or hold them bent as close to your body as comfortable while pulling the mechanical arms backward. Squeeze your shoulder blades together.
Step 4
Bend your knees and slide forward again as you straighten your arms and lean forward, bending at the waist.
Step 5
Keep rowing for 10 to 30 minutes, or until you are tired.
Tips and Warnings
- Always keep yourself seated. Do not lift up out of the seat when rowing. Also, be sure to breathe deeply and evenly through your nose and out through your mouth. All of your movements should be smooth.
- It is possible to hurt your joints if you allow them to hyperextend. Do not push back so hard that you lock your knees when you push back during your row. Keep your elbow and knee joints "soft" even when they are straight, which means that there is always a slight bend to them. This will lessen the impact on your joints, and keep your muscles activated.
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