Despite their intimidating appearances, gym machines really aren't that difficult to use, and some of them, such as the rowing machine, are very straightforward. Rowing provides you with a convenient combination of cardio and resistance training. If you are pressed for time in your workout, take a look at the rowing machines and see if they might be an appropriate addition to your workout.
Setup
A rowing machine is a cardiovascular exercise machine that lets you mimic rowing a boat. The machine is generally low to the ground, similar to a recumbent bicycle. The seat slides forward and backward, and as you slide, you pull a handle that provides resistance. Another version is the seated row machine, a stationary weight machine that lets you pull back weighted handles. Because the seat does not move, the seated row machine does not provide cardiovascular benefits.
Effects
Rowing machines have a dual purpose; they not only provide cardiovascular benefits but work muscles in both the upper and lower body. Your leg muscles get a workout from pushing and pulling yourself along the main track of the machine, and your arm and chest muscles have to contend with the resistance from the handle and cord you're pulling. Rowing is considered low-impact, and the University of Iowa Recreational Services notes rowing can burn off up to 600 calories in one hour.
FES Machines
Rowing machines can be adapted for use by people whose legs have been paralyzed. Functional Electrical Stimulation rowing involves attaching electrodes to several points on the user's legs. The electrodes stimulate the leg muscles so that they contract at specific times. This lets the user use the rowing machine and get much-needed exercise. In fact, rowing is one of the forms of exercise recommended for those who use wheelchairs by the University of Iowa.
Caution
While rowing machines allow you to row no matter how far away you are from water, they don't effectively teach you how to row a boat. The machine does not mimic the unsteadiness of a boat in moving water, nor does it limit your ability to move to the exact movements needed for rowing a boat. If you want to use a rowing machine to practice before you go out on the water, ask a rowing coach to show you the proper technique on the machine. Regardless of why you're using a rowing machine, get someone to show you how to use it -- if you use improper technique, you risk slamming the handle into your knees.
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