Using a rowing machine can provide you with a solid indoor workout if you don't have a boat or weather conditions are unfavorable. A rowing machine can be difficult if the proper technique isn't practiced throughout the exercise. The adjustable resistance levels on the machine can increase or decrease the difficulty as well -- depending on the workout you're going for.
Technique
Using the proper technique on your rowing machine will help make things less difficult during your workout. Each full stroke is broken down into four steps: the catch, the drive, the finish, and the recovery. Start the stroke leaning forward with your arms straight and shins vertical. Pull back using your legs and finish with your arms all the way back and your legs straight -- the handle should be by your stomach. Recover with your arms straight and your knees bent while you slide forward, forming a complete stroke.
Resistance
Adjusting the resistance level on your rowing machine to a level that's suitable for your workout is crucial for making the exercise as smooth as possible. If you find that your muscles are burning and you're losing some of your technique, the resistance level is too high and you should lower it. An ideal resistance level will allow you to complete smooth and uniform strokes at a quick pace. If you're going for strength training, you may want to use a high level of resistance, but make sure you're using proper technique and rowing for shorter amounts of time.
Clothing
When you are rowing in a boat, clothing isn't too much of an issue as bathing suits or bike shorts are sufficient. However, when you're working out on a rowing machine, you don't have the ocean or lake breeze to cool you off. When using a rowing machine, treat it like any other piece of workout equipment. Dress comfortably in a tank top or light shirt, and wear a pair of bike shorts or padded shorts to make sure your bottom is as comfortable as possible -- as chafing can occur.
Workout
Now that you're ready to start your rowing machine workout, it's important to choose what kind of a cycle is right for you. Like swimming, rowing workouts are specialized in order to accomplish different goals. For instance, a constant row for 1,500 m will help increase your endurance and is for distance training. A pair of 500 m sprints would be ideal for a calorie burning cardiovascular workout -- and a leisurely 600 m row would allow you to focus on your rowing technique.
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