August 14, 2022


How to use a rowing machine?

Do you walk right past the rowing machine at the gym? You really shouldn’t, because it’s a remarkably effective piece of equipment – it builds strength, improves your aerobic fitness and is a great all-over workout. It is also easy to use, once you learn the proper technique. Oh, and contrary to what you may have heard, it doesn’t give you an overdeveloped upper body — just a strong one. What’s not to love?

What are the advantages?

A rowing machine session is highly rewarding and works up to 85% of your muscles, including your legs, back, arms, shoulders and core. At the same time, it also develops the kind of cardio fitness that will help you when you take a break from, say, running due to an overuse injury. And when it comes to burning fat, this is one of the best workouts you can do: Harvard Health found that a 125-pound person can burn up to 210 calories with 30 minutes of moderate rowing and a 185-pound person can burn 294 calories (with vigorous rowing, those numbers increase to 255 calories and 440 calories, respectively). In addition, because it is a low-impact activity, it is very unlikely that you will sustain an injury, even if you do an intense workout.

Another advantage is that you can go as hard or as easy as you want, so as your fitness improves you can increase your effort level by aiming for a certain distance in a certain amount of time, for example – looking at that digital readout is quite a challenge. stimulus . Who doesn’t want to beat the clock? And you can modify a session and challenge yourself in other ways by doing bodyweight exercises like squats in between efforts. Of course you can also just sit back, relax and imagine yourself rowing along a lazy river for a long time, if you feel like it. Resist the urge to whistle.

a man using a rowing machine

Credit: Getty/Thomas Barwick

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