A rowing machine is a piece of exercise equipment found in gyms and available for home use. Treadmills, elliptical trainers and stationary bikes draw many gym goers, but the rowing machine also offers an effective workout for those who want to lose weight and tone. The machine works all areas of the body for a comprehensive exercise.
Benefits
An hour of stationary rowing burns about 637 calories for a 200-lb. person, according to MayoClinic.com. The calorie burn is similar to high-impact aerobics, cross-country skiing, racquetball and similar activities. The workout is low-impact, making it easier on your joints. The motion of the machine engages your arms, legs, abs and back to both burn calories and strengthen those muscles. The machine allows you adjust the resistance to customize the intensity of the workout.
Selection
If you are purchasing your own rowing machine, test several models to find one that allows for a smooth rowing motion. You want a solid, stable machine that doesn't rock or waver while you work out on it. Look for a machine that has a comfortable seat and handle. Go through a full row to make sure the machine allows you to extend completely and easily. If the rowing machine has a monitor, check the information it provides and look for a display that is easy to read. For small locations, look for a folding model to save space when it is not in use.
Motion
The rowing machine motion simulates rowing in the water. You hold onto handles that take the place of the oar handles. The seat starts forward with your knees bent and your arms forward while holding the handle. As you extend your legs, your body is pushed backward along with the seat. As your knees near full extension, bend your elbows to pull the handle toward your stomach with your shoulders back. Then return to the starting position with arms straightened, shoulders forward and knees bent. The rowing motion is repeated continuously for the duration of the workout.
Tips
Improper use of a rowing machine increases the risk of a back injury. Start with a lower resistance setting to avoid excessive strain on your back. The American College of Sports Medicine recommends a beginner workout of 15 minutes to ease into using the rowing machine. Add five minutes each time you need an increase in intensity. Start slowly and gradually increase your rowing speed to avoid injury.
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