Rowing Machine Training - Getting The Most From Your Rower
Of course, it's not the same as rowing on the water, but for many it offers an excellent and safe way to keep fit - in the comfort of your own home. But, if you don't know what you're doing, you could injury your back - please see below for my tips on correct technique. Rowing uses all your muscles with very little impact on your joints, making it suitable for all ages. Strenuous rowing uses more than 800 calories an hour and with less risk of injury than other sports. Compare this to walking (300), swimming (600) and even running (650 – 700). Rowing Machine Training TechniqueTraining with a rowing machine is also an excellent activity to strengthen your arms, back, shoulder, abdomen and leg muscles – pretty much the lot really! But the benefits can only be gained if you focus on correct technique as over tightening your back will strain both your lower back and knees.
Before I focus on the stages of technique it's important to appreciate where you're going to bend from. A common fault when using a rowing machine is to bend forward from the lower back when rowing. Take a look at one of my
back coordination exercises
to help you practice correct movement from these joints.Resistance is useless! Well actually, when using your machine its very important you get this right. Your machine will have a function to vary the resistance. Many are tempted to crank this right up so they can burn more calories in a shorter time - yes this would work but your back and muscles are going to complain. It's not a good idea! The ideal resistance is one that allows you to row fast and smoothly, remember you want to keep your technique flowing. This way your will get a good aerobic workout and develop muscles endurance and tone. The tension is correct when you can finish your session without your muscles feeling exhausted, if you are getting a burning sensation you should reduce the resistance. Experiment until you feel you are working your muscles hard without suffering the next day. It is possible to use your machine for strength training by setting the resistance high. However, must be sure of your technique, row slowly and for short periods. A few tips for using your rower:-
NEW! Rowing Workout Program 
For more advice on how to get the most from your rower, see my Complete Rowing Machine Workout Program. It contains 20 workouts designed for beginners through to advanced level.Discover the benefits of interval sessions, pyramid training and heart rate programs and how to structure a plan to deliver the best results. Achieve your goals with this program! For more information please click here. Using Your Rowing Machine
The rowing machine offers in my mind an excellent activity that can be performed in all weathers. I enjoy the flowing motion of the movement and getting an all over workout - it can be hypnotic. If are considering buying a rower you may want to look at my buyers guide to rowing machines.
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