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How To Use a Rowing Machine Properly to Get the Most Out of Your Cardio Session

Rida Fatima
Written By Rida Fatima
Writer and Editor
Original Publish Date: Apr 29, 2024, 10:46 PM
Last updated: Apr 29, 2024, 10:46 PM
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A rowing machine is a powerful tool for improving cardiovascular health and strengthening muscles across the body. It simulates the action of rowing a boat, engaging your arms, legs, and core in a smooth, continuous motion.

Why Use a Rowing Machine?

Rowing is an efficient way to burn calories, enhance stamina, and build muscle without the high impact on joints that you might experience with other forms of cardio like running. It’s particularly good for strengthening the back, shoulders, and arms, while also offering a significant workout to your lower body.

Understanding the Mechanics of a Rowing Machine

The key components of a rowing machine include the flywheel, footplates, handle, and the sliding seat. Each element plays a crucial role in the machine’s function:

1. Flywheel

The flywheel is the heart of the rowing machine, designed to provide resistance and simulate the feeling of rowing on water. In most machines, the resistance is created by air or magnets. As you pull the handle, the flywheel spins, creating resistance through air flow or magnetic fields. The intensity of this resistance can be adjusted using a lever or digital controls, commonly referred to as the damper setting.

  • Air resistance flywheels work by increasing resistance the harder or faster you row, similar to the dynamic resistance experienced in actual water rowing.
  • Magnetic resistance flywheels provide a quieter, smoother experience and typically allow for a more precise level of resistance control.

2. Footplates

The footplates are where you secure your feet during rowing. They are crucial for providing stability and proper force application throughout the rowing stroke. Proper adjustment of the footplates is essential to ensure that your feet are snug and secure, yet comfortable. The strap should ideally be positioned across the ball of your foot, allowing full flexion and extension of your ankles during the movement.

3. Handle and Chain

The handle is connected to the flywheel through a chain or belt and is the part of the machine you will interact with most directly. It’s essential to maintain a firm but relaxed grip to prevent fatigue in the hands and forearms. The quality of the chain or belt can affect the smoothness of the pull and the overall feel of the stroke. Maintaining a straight line in the chain from the flywheel to the handle throughout the stroke helps reduce wear and ensures consistent resistance.

4. Sliding Seat

The seat slides forward and backward on a track, allowing for the rowing motion. It’s important that the seat glides smoothly along the rail, as any friction or instability can disrupt your technique and reduce the effectiveness of your workout. The seat should be padded enough to provide comfort during long rowing sessions but firm enough to support efficient power transfer during the drive phase of the stroke.

5. Performance Monitor

Most rowing machines come equipped with a performance monitor that provides feedback on your workout. This can include data such as stroke rate, distance rowed, pace, and calories burned. Advanced monitors can offer heart rate monitoring and connectivity to apps that provide additional training programs and feedback. This data is invaluable for tracking progress over time and setting workout goals.

Setting Up Your Rowing Machine

Before you start, adjusting the rowing machine to fit your body is essential for both comfort and effectiveness. Ensure the foot straps are tight enough to secure your feet but not so tight as to cut off circulation. The seat should allow you to sit comfortably with your knees bent and arms extended without overreaching or cramping your posture.



Perfecting Your Rowing Technique

Rowing is divided into four primary phases: the catch, the drive, the finish, and the recovery.

The Catch

This is the starting position of each stroke. You’ll be positioned at the front of the machine, knees bent, shins vertical, leaning forward from the hips, arms extended, and holding the handle with a relaxed grip. It’s crucial that your posture is correct here, as it sets up the entire stroke. The catch is about potential energy; the power position before you explode back.

The Drive

Initiated by pushing through the feet, extending the legs, and keeping the arms straight and the back firm. The power comes from the legs, which should do most of the work. As your legs extend, begin to lean back slightly from the hips and pull the arms toward your chest, finishing with the handle against your lower ribs.

The Finish

This is the end of the drive where your legs are fully extended, your body is leaning back from the hips at about a 45-degree angle, and the handle is pulled into your lower ribs. Your shoulders should be down, and your elbows should be drawn past your body, maximizing the stroke’s power.

The Recovery

This is essentially the reverse sequence of the drive. First, extend your arms and then lean your upper body forward from the hips. Once your hands have cleared your knees, allow your knees to bend and smoothly slide the seat forward on the rail to return to the catch position. The recovery is where you prepare for the next stroke, and it should be controlled and relaxed to conserve energy.

Common Mistakes to Avoid

  • Poor Posture: Slouching or rounding your back can lead to ineffective strokes and potential injuries. Maintain a strong, straight back throughout each phase of the stroke.
  • Jerky Movements: Rowing should be a fluid motion. Avoid jerky starts and stops which can disrupt the rhythm and reduce the effectiveness of your workout.
  • Over-Gripping: Holding the handle too tightly can lead to fatigue and strain. Keep a firm but relaxed grip.

Advanced Rowing Tips

  • Power Distribution: About 60% of the power should come from your legs, 30% from your core, and 10% from your arms. This ratio ensures you’re maximizing the efficiency of your workout by using your stronger leg muscles more intensively.
  • Breathing: Coordinate your breath with your strokes—inhale during the recovery phase and exhale during the drive. This helps maintain rhythm and ensures adequate oxygen flow during your workout.
  • Stamina Building: Incorporate intervals into your rowing routine. Alternate between high-intensity bursts and moderate-paced rowing to build endurance and strength.

Integrating Rowing Into Your Workout Routine

Rowing machines offer versatile workout options. They can be used for low-intensity, steady-state cardio sessions or high-intensity interval training (HIIT), making them suitable for various fitness levels and goals. Regularly including rowing in your workout can help improve cardiovascular health, increase stamina, and build muscular strength.

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Contributors

Rida Fatima
Rida Fatima
Writer and Editor
Core Strength
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