How To Use A Rowing Machine

Do you want to add some fun and excitement to your workouts? Are you ready to take a break from the elliptical machine and try rowing? If so, you’re in luck! Rowing is an excellent form of cardiovascular exercise that builds strength and offers plenty of health benefits. Any teacher can learn how to use a rowing machine effectively with a few simple tips. So grab your oar, and let’s get started!

1. Understand the Basics of Rowing Machines and Their Benefits 

Rowing machines, also known as ergometers or “ergs”, are versatile pieces of fitness equipment designed to simulate the action of rowing a boat. They provide a comprehensive, low-impact workout that targets both the upper and lower body, making them a popular choice for home gyms and fitness centres alike.

The structure of a rowing machine typically includes a sliding seat, footrests, a handle, and a flywheel which generates resistance. The user sits on the seat, places their feet on the footrests, and pulls the handle towards their body in a rowing motion. The resistance can be adjusted on many machines to accommodate users of different fitness levels.

One of the main benefits of using a rowing machine is its ability to provide a full-body workout. It targets multiple major muscle groups, including the legs, arms, back, shoulders, and core. This helps build strength and muscle tone, improves cardiovascular fitness, and burns calories, aiding in weight loss.

Another advantage is its low-impact nature, which makes it suitable for people of all ages and fitness levels, including those with joint issues or injuries. The smooth, rhythmic motion of rowing can also be therapeutic, helping to reduce stress and improve mental well-being.

Furthermore, the compact design of most rowing machines makes them ideal for home use, and the variety of workout programs available on modern machines keeps the exercise challenging and engaging.

Whether you’re an experienced athlete or a fitness newbie, a rowing machine can be a valuable addition to your workout routine, offering a well-rounded, efficient, and enjoyable form of exercise.

2. Get Familiar with Your Machine Before You Start 

Before you hop on your rowing machine and start rowing, it’s crucial to familiarize yourself with its features and functions. This will ensure a safer workout and help you maximise your exercise session.

Firstly, take note of the seat. It should slide back and forth smoothly on the track. This is where you’ll sit during your workout, so comfort is key. Some rowers have padded seats for added comfort.

Next, look at the footrests or footplates. They should be adjustable to accommodate your shoe size. Ensure the straps are intact – these will secure your feet during the workout.

The handle is what you’ll be pulling on each stroke. It’s usually attached to a chain or rope and should move fluidly without jerks. The handle is typically gripped with an overhand grip.

The flywheel or fan is what creates resistance when you row. Depending on your rower, this could be air, water, magnetic, or hydraulic.

Most rowing machines also come with a monitor or console. This displays helpful information like the distance covered, time elapsed, stroke rate, and sometimes even calories burned. Some advanced models may also have preset workout programs and heart rate monitoring features.

Before starting your workout, adjust the machine to suit your body. Position your feet correctly in the footrests and adjust the straps so they’re tight but comfortable. If your machine has adjustable resistance, start on a lower setting until you’re comfortable with the rowing motion.

Remember, every rowing machine can feel a bit different, so take the time to get to know yours. And as always, if you’re new to rowing or have any health concerns, it’s a good idea to consult a fitness professional or healthcare provider before starting a new workout regime.

3. Set Up Proper Posture for a Safe and Effective Workout 

Maintaining proper posture during your rowing workout is crucial for maximizing efficiency and preventing injury. Here’s how you can set up the right posture:

1. At the Catch (Starting Position): Sit on the rowing machine with your feet secured in the footrests. Your knees should be bent, and your shins should be vertical. Lean slightly forward from your hips, keeping your back straight. Your arms should be extended, reaching towards the flywheel while holding the handle with an overhand grip. Keep your wrists flat.
2. During the Drive (Rowing Motion): Begin by pushing off with your legs. As you do this, keep your arms straight and your back at the same angle as in the catch position. Once your legs are almost fully extended, lean back slightly from your hips to an angle of about 110 degrees. Then, pull the handle towards your lower ribs using your arm and back muscles. Avoid hunching your shoulders or curving your back.
3. At the Finish (End of Stroke): At this point, your legs should be fully extended, your body leaning back slightly, and the handle should be held close to your body, just below the chest. Keep your elbows relaxed and pointing back rather than out to the sides.
4. During the Recovery (Returning to Start): This phase should be a mirror image of the drive. Extend your arms first, then lean forward from the hips, and once the handle has cleared your knees, bend them to slide the seat forward, returning to the catch position.

Remember to maintain a relaxed grip on the handle throughout these movements and avoid tensing your shoulders. Your core should always be engaged to support your lower back, and your movements should be fluid and controlled, not jerky. With the correct posture and technique, you’ll be able to enjoy a safe and effective rowing workout.

4. Learn the Different Techniques to Maximize Your Exercise 

Mastering the correct rowing technique can significantly enhance the effectiveness of your workout and minimize the risk of injury. Here are some techniques to help you maximize your exercise:

1. Control Your Speed: Rowing isn’t about how fast you can move back and forth on the machine. Rushing through the motion can reduce the effectiveness of your workout and increase the risk of injury. Focus instead on pushing hard and powerfully during the drive phase, and take your time during the recovery phase.
2. Use Your Legs: A common misconception is that rowing is all about upper body strength. About 60% of your power should come from your legs, 20% from bracing your core, and 20% from pulling with your arms. Start each stroke with a powerful leg push, then pivot at the hips and finish with the arms.
3. Coordinate Your Movements: The rowing stroke should be a fluid, coordinated movement – legs, hips, arms on the drive, and arms, hips, legs on the recovery. Avoid moving your arms and legs simultaneously or bending your knees before your hands pass over them during the recovery.
4. Maintain Good Posture: Keep your back straight and your core engaged throughout the entire stroke. Avoid slumping your shoulders or curving your back. This will prevent back strain and ensure that your muscles are working effectively.
5. Breathe Correctly: Proper breathing can also improve your performance. A general rule is to exhale during the hard part (the drive) and inhale during the easier part (the recovery).
6. Monitor Your Progress: Use the digital monitor on your rowing machine. It can provide useful data like stroke rate, distance rowed, and burned calories. You can use this information to track your progress and set new goals.

Remember, like any new exercise, it may take some time to get the hang of rowing. Be patient with yourself, and consider seeking advice from a fitness professional if you’re unsure about your technique.

5. Use a Metronome to Track your Progress and Improve Efficiency 

A metronome, usually used by musicians to maintain a steady tempo, can also be useful in rowing workouts to help track your progress and improve efficiency. Here’s how you can use it:

1. Set Your Stroke Rate: The stroke rate is the number of strokes you take per minute, and it’s a crucial aspect of your rowing performance. You can set the metronome to specific beats per minute (BPM) to match your desired stroke rate. For example, if you want a stroke rate 30, set the metronome to 30 BPM.
2. Maintain Consistent Pace: The consistent beat of the metronome can help you maintain a steady pace throughout your workout. Try to synchronize the beginning of each stroke with a beat. This can help prevent you from going too fast or too slow, enabling a more efficient workout.
3. Improve Timing: In rowing, the time spent on the drive (the work phase) to the recovery (the rest phase) should ideally be 1:2. The metronome can help you achieve this timing. For instance, you can strive to complete the drive on one beat and the recovery on the next two beats.
4. Track Progress: By gradually increasing the BPM on the metronome over time, you can track improvements in your stamina and stroke rate. It provides a clear, measurable way to see how your rowing performance progresses.
5. Focus and Rhythm: The steady beat of the metronome can also help you stay focused during your workout and establish a rhythmic, flowing motion in your rowing strokes.

6. Monitor Your Heart Rate for a More Intense Workout

Monitoring your heart rate during a rowing workout can be an effective way to gauge your exercise intensity and ensure that you’re training within your optimal heart rate zone. Here’s how you can do it:

1. Find Your Maximum Heart Rate (MHR): This is generally estimated by subtracting your age from 220. For instance, if you’re 30 years old, your MHR would be approximately 190 beats per minute (bpm).
2. Determine Your Target Heart Rate Zone: This is typically between 50% to 85% of your MHR. For moderate-intensity exercise, aim for 50-70% of your MHR, and for high-intensity exercise, aim for 70-85%. Using the previous example, the target zone for a 30-year-old would be 95-162 bpm.
3. Monitor Your Heart Rate During Exercise: Most modern rowing machines come with built-in heart rate monitors. If yours doesn’t, consider using a heart rate monitor wristband or chest strap. Try to stay within your target heart rate zone throughout your workout.
4. Adjust Intensity Accordingly: If your heart rate is below the target zone, increase the intensity by rowing faster or increasing resistance. If it’s above, decrease the intensity.
5. Use Heart Rate for Recovery: After an intense interval, you can use your heart rate to gauge when to start the next. Wait until your heart rate falls back down to around 70% of your MHR before starting the next high-intensity bout.

These are general guidelines, and individual target zones can vary based on fitness level, health status, and doctor’s advice. Always listen to your body and adjust your workout intensity as needed. And if you’re new to exercise or have any health concerns, it’s always a good idea to consult with a healthcare professional before starting a new workout regime.

Overall, using a rowing machine is a great way to get cardiovascular exercise and strength training. It works multiple muscle groups at the same time effectively while being an interesting and enjoyable activity. Not only is it good for cardiovascular health, its also good for strengthening your lower body muscles and improving joint mobility.

Ensure that you understand the different features of the rowing machine before getting started, make sure that you are wearing comfortable clothing before starting to row, and take a few moments to warm up your muscles before and after your rowing session in order to get the most benefit from it. Rowing can be an incredibly rewarding exercise if done thoughtfully with proper technique which makes learning how to use a rowing machine very exciting! For more tips about exercising, read our other articles.