Rowing Machines have been around for a long time, but, their popularity has jumped over the last couple years with Crossfit using them within some of their workouts.
It's with good reason too! A rowing machine is not just another piece of cardio equipment. You get equal parts cardio and strength building with using a rowing machine.
BENEFITS
- Full Body Workout
- Burns A Ton Of Calories
- Great Cardio Conditioning
- Increase Endurance
- Strengthens Arms, Back, Legs, Core
- Low Impact On Joints
Here's a quick How-To guide to using a rower, like a pro.
HOW TO
- Sit and lock your feet into the straps. Straps go over the top of your feet.
- Get into "Catch" position. Catch is your starting position with each row. Knees bent until your body is close to the handle. Both hands on handle firmly. Back straight.
- Push off your feet, using your leg and core muscles. Extending your legs.
- Lean back slightly, while keeping your back straight
- Pull handle into your lower chest. Using your arm and back muscles.
- (Rowing motion order goes: Legs, Core, Arms/Back).
- Start your motion of returning to Catch position and sitting fully upright. Extending your arms first. Then bending your knees. Back straight the whole time.
OTHER TIPS
- Check your resistance level. Levels can range from 1-10 on a lot of rowing machines. Make sure you are using a resistance that will give you a solid workout without you breaking form
- Aim to keep your back straight throughout each pull and reset.
- Moderate paced rowing can burn about 300 calories in 30min for a 180lb person. And even more if you increase the intensity. All while building muscle!
Give this interval rowing workout a try!
1 min High Intensity
1 min Low Intensity
2 min High Intensity
2 min Low Intensity
3 min High Intensity
3 min Low Intensity
4 min High Intensity
4 min Low Intensity
3 min High Intensity
3 min Low Intensity
2 min High Intensity
2 min Low Intensity
1 min High Intensity
1 min Low Intensity
32 Minutes In Total
