A rowing machine permits you to have a full-body cardiovascular training session without causing harm to your joints. Rowing machine workouts access the major muscles in your body that are hard to develop through regular cardiovascular exercise. It involves using both aerobic and resistance training. A rowing machine does, however, only allow you to do one particular motion but you are able to vary the intensity and interval timing.
The Simple Row
Start with a warm-up session lasting for five minutes. To begin this workout you must lean forward to grab the handle, keeping your arms straight and your shins upright. Press down from your legs and steadily lean back. Pull with your arms, while your elbows are moving backward and push with your legs. Your legs are straight and your arms are bent and by the sides of your torso. The rowing handle needs to be at your abdomen. To finish, bend your knees and lean and move forward with the rowing handle. Go at your own pace and figure out the resistance that works for you so your muscles are not sore the next day. End your rowing routine with a 10-minute cool down period.
Fixed Interval High Intensity Interval Training
Begin with a warm-up of five minutes. If you are a beginner rower, you may start out with high-intensity intervals of 30 seconds and your rest period should be one and a half to two minutes. Repeat this for about 10 minutes. If you are an advanced rower you may complete a high-intensity interval of one minute and have a one-minute resting period. Repeat the routine for about 25 minutes. End with a cool-down for 10 minutes.
Pyramid Workouts
This type of interval training begins with a warm up for five minutes. After, you may begin your high-intensity interval training starting with one minute of high intensity and one minute of low intensity. Each interval add on one minute, until you are performing four minutes of high-intensity intervals followed by one minute of low intensity. Every interval is followed by a one-minute low-intensity period. Once you hit the highest peak of your interval minutes, you begin to drop each interval time down by one minute. Until you are once again performing one minute of high intensity and one minute of low intensity interval. End the workout with a two-minute cool down.
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