1. Cross Training
Indoor rowing machines can be found at almost every gym because they are a great cross training vehicle, especially for athletes who do not receive a lot of range of motion exercise on their upper bodies. Runners and speed walkers, skaters, skiers and cyclists all maintain a firm core for their sport and need to cross train for flexibility and upper body strength. Rowing provides some of the best workout for core strength training and arm movement. The legs, hips and ankles get their own workout as a sideline in rowing as well.
2. Stretch for Flexibility
While it is difficult to aerobically warm up your muscles for a rowing routine, you should spend a little time stretching your arms and upper back before rowing and plan for a more intense stretching time afterwards. Cross one arm over the front of your body. Pull gently just above the elbow with opposite hand. Hold for ten seconds and repeat on the other arm. Act like a chicken and try to squeeze your shoulder blades together. Holding your hands together outstretched in front, push until you feel a pull on your back.
3. Work up Some Steam
Begin your rowing routine with light weights or no extra weight. Row quickly until you have reached your aerobic breathing level. Continue for 10 to 20 minutes, and then slow it down gradually until you come to a stop. Place your feet on the rowing paddles and allow them to work your legs if the pedals are moveable. Most of the work should be done with your upper body, but your legs may work on some machines.
4. Buy Your own
Once the rowing bug has bitten you, maybe you want to invest in one for home use. Look for a rower with resistance adjusters. You can find rowers that take up a minimal amount of space and some even fold up for easy sliding under the bed or in a closet. Rowers with distance counters can help you to set goals and know when you've reached them. Used rowing machines can be found in most used sports equipment stores and online. You can get a decent rowing machine for under $200.
5. Good Choice for Injured Athletes
Because there is no impact jarring the body, rowing is a good workout for people in rehab from a sports injury or for those with weak knees or chronic Achilles tendonitis.
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