1. A Complete Workout
Rowing machines provide a great workout. Obviously, rowing develops your arm and shoulder muscles, but correct rowing technique also works the body's core and legs. It also offers as good a cardio-vascular workout as any treadmill or elliptical machine. This low-impact workout puts minimal stress on your joints, much like cycling, and is just one more way to add variety to your exercise routine.
2. How to Use a Rowing Machine
Always stretch before beginning any exercise. Then set the resistance on the machine according to your level of fitness. Next, sit on the seat and grab the handles with a firm, yet relaxed grip, and place your feet in the proper place. Pull the handles back with your arms and push your body backwards with your legs with each stroke, being sure to practice proper posture throughout to avoid straining your lower back. Once you've reached the furthest point of your stroke, allow the machine's resistance to pull you forward, straightening your arms and bending at the knees and hips. Repeat this motion with each stroke.
3. Resistance Type
Different rowing machines have different methods of creating resistance. Some use a fan to create air resistance in proportion to your efforts, though it's a rather noisy workout. Other machines combine air with magnets to help reduce this noise, while magnetic-only resistance machines are nearly silent. Both air and magnet resistance machines provide a smooth motion. Pistons create resistance in some machines and are the least expensive of all the models. These are quiet but not as smooth as the air or magnetic types. Finally, some machines have water in a resistance tank. This is similar to air, creating resistance according to your efforts, though not as noisy.
4. Size Does Matter
If you're considering getting your own, rowing machines come in all shapes and sizes, ranging from 4 to 8 feet long. Most piston machines fold up for easier storage. Others won't fold but have a smaller design--less than 6 feet long--to fit in a smaller space. These smaller machines may not provide the long stroke you want. For that, you'll probably need a machine at least 6 feet long. Some of these fold up for better storage or you can get one that doesn't fold and takes up plenty of space. It all depends on your wants and needs.
5. Other Bells and Whistles
Rowing machines can come with various monitors that tell your time, pace, heart rate and anything else you want to know about your workout. There are simple metal models built primarily for use or more stylish designs to decorate your workout room. Some even have wooden frames for a more pleasing look. Rowing machines range in price from $200 to more than $1,000, and as with most anything you buy, you get what you pay for. Kettler rowing machines are a very popular brand as are Stamina, WaterRower, Tunturi and Concept 2.
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