While most exercisers turn to treadmills, stationary bikes and ellipticals to get their hearts pumping, the stationary rowing machine gives you the same cardiovascular workout with additional health benefits. According to Sound Medicine at Indiana University, rowers have the bigger hearts, denser bones and stronger muscles than nearly any other athletes.
Benefits
Unlike most cardio machines that do little for your muscles, performing your aerobic workout on the stationary rower builds strength in your legs, arms, back and abs. The exercise is low impact, so it's easy on your knees and appropriate for individuals recovering from injuries. When performed correctly, 30 minutes on the stationary rower will burn more calories than the same amount of time on a stationary bike.
Getting Started
Sit on the sliding seat with your feet planted on the foot pads with the straps over the tops of your feet. Grab the handle with your palms facing down, and slide the seat back until your legs are bent with your shins perpendicular with the floor and your arms are extending in front of you. Keep your back straight and aligned with your head throughout the exercise.
Drive
The drive phase is the portion of the exercise where you do exert most of the effort. On the water, this phase involves pulling the paddle to propel your boat through the water. From the starting position, push through your feet to extend your legs. As your legs straighten, lean back at the hips and pull the handle in toward your chest.
Recovery And Catch
On a real boat, the recovery phase moves your body into a position where you're ready to "catch" your paddles in the water to propel the boat forward. in the drive phase. On the stationary rower, this phase involves sliding forward at a controlled speed in preparation for the explosive drive phase. Slowly extend your arms toward the fly wheel as you bend forward at the hips. Gradually bend your knees and slide forward until you are back in the starting position.
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