Using is a fantastic way to workout. It is low impact, begin very easy on the joints. A workout also is a very simple workout, and yet it work the full upper and lower body in ways that you probably wouldn’t realize until after you’ve done the workout. If you’re just trying to get in shape, you’ll feel some soreness in all kinds of muscles that you didn’t realize you had before! This is a good thing, though, and will lessen as you get in better shape.
Before you ever sit down on a rowing machine, you want to stretch your legs, arms and chest muscles. Failure to do this could result in muscle strain or injury. So take at least five minutes to stretch, touch your toes, etc. before getting on the rowing machine.
After properly stretching, sit down on the and grab the handles. You want a firm, yet relaxed, grip. If your knuckles are white, you’re gripping too hard. As the song goes, "hold on loosely, but don’t let go"!
Next, slide the seat forward until your legs are bent just over ninety degrees or so. Your arms should be stretched straight out in front of you at this point. Now pull the handles toward your chest, but keep the handle just below chest level. Your elbows should be tucked at your sides, not stretched out to the left and right. Also, your back should have a slight natural arch to it. Release to the starting position by straightening out your arms and bending your knees back to their original location.
Congratulations! That’s one full stroke. Continue with this routine, building a slow rhythm for the first three to five minutes. Slowly build up your speed at regular intervals until you reach your target heart rate. Once your target heart rate has been achieved, maintain the pace and heart rate for fifteen to twenty minutes. If your heart rate rises, adjust your speed to lower it back to the target rate.
When you first start exercising with a rowing machine, you might find that you have to pause for thirty to sixty seconds every other minute or so to maintain your target heart rate. It’s important that you not over-exert yourself while you’re getting used to the routine. Don’t feel like you’re "whimping out". Your body will be able to handle the full twenty minute course soon enough, but not if you injure yourself trying to reach your goals!
After the twenty minute course, lower your speed and heart rate again for the last three to five minutes of the workout. This is important. You don’t want to just suddenly stop rowing, rather, you want to gradually reduce your heart rate to normal.
It’s always a good idea to take another five minutes after the routine to stretch the same muscles again (arms, legs and chest). This will help prevent excessive soreness following the workout.
