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A rowing exercise machine is another type of cardiovascular workout equipment. Using it requires almost the same amount of force and movement as with rowing a real boat. The use of a rowing machine is a bit more complicated compared to other cardiovascular workout equipment like the treadmill or the exercise bike. However, you can gain a lot of health benefits if you learn the proper technique and form for using this type of machine.
Benefits of a Rowing Exercise Machine
A rowing exercise machine works your four limbs simultaneously, resulting in more calories burned by the body. You can expect to receive a more extensive workout with a rowing machine than with any other cardiovascular machine because it targets various muscle groups in the back, arms, legs, and torso. The potential benefits to your respiratory system are equivalent to what you get from running or jogging, minus wear and tear in your joints.
People of all ages can enjoy working out with a rowing exercise machine. It is easy on the joints and you can row in whatever pace suits you. But before you go ahead and buy a rowing machine, make sure that you are physically fit for this kind of exercise. Rowing machines are not recommended for use to people with problems in the lower back or disk. If you have a heart ailment or circulatory problems, consult your physician first.
Using a Rowing Machine
Rowing may look fairly simple but it is actually a lot harder than it seems. But do not be discouraged; with the right information, determination, and practice, you can enjoy exercising on a rowing machine as much as your body permits. Before you start working out, you must not forget to do stretching exercises, particularly ones that concentrate on the lower back.
It is also important that you make the necessary adjustments to the rowing exercise machine to ensure comfort and a smooth workout. You need to secure the foot straps snugly around your feet, which must rest comfortably against the base of the foot pedals. They must neither be too tight nor too loose for the feet to be able to move around more easily. Once everything is in place, you are all set to start rowing.
Experienced rowers know about the three phases of rowing – catch, power stroke, and recovery. Each one entails a specific position that you must execute properly; and if you do, will result in highly beneficial workouts. Fitness experts recommend doing the phases repeatedly for 10 to 30 minutes. The exercise may seem difficult at first but once you get the hang of it, you will find ultimate enjoyment using a rowing exercise machine.
In the catch phase, you go forward to the rower with your knees bent and very close to your chest. The power stroke phase begins with you pushing against the foot pedals and extending your legs to a straight angle. At the same time, your hands must pull the handle in the direction of your abdominal area. You then move on to the recovery phase, wherein you straighten your arms and bend your knees until they are up to your chest again. The back should be kept straight all throughout the exercises.