Indoor rowing machines build strength and also work on cardiovascular condition. This machine gives you both features of fitness training at the same time. One of the keys to rowing is to use the proper technique to ensure you don't get injured while working out.
Beginner Workout
Sit on the seat of the rowing machine and place your feet in the stirrups. Tighten your stomach muscles and place your elbows under your shoulders. Push forward with your feet so the seat moves away from the spinning wheel of the rowing machine. Pull your arms forward after you body moves on the seat. Go slowly for three to five minutes. Take a three minute break and repeat the set.
Five-Minute Workout
With many indoor rowing machines, you can race against a computerized racer. Instead of just trying to finish a three minute rowing segment, you have to race against the pace set by the machine. This will keep your interest high and keep you pushing hard through the end of the rowing exercise. It is important to be familiar with the rowing machine before you get into the five minute race format.
Added Resistance Workout
Many indoor rowing machines have a feature that allows you to add resistance in increments of 10 lb. This will give you a better workout in terms of strength, but if it slows you down it will limit your cardiovascular workout. Adding resistance can be beneficial but only if you can maintain your speed. Try the added resistance rowing for five minutes and if you find you can handle the workload, you can go for even longer to build strength, speed and endurance.
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