How to Use a Rowing Machine?

Do you want to add a spark to your Cardio routine? If yes than rowing exercise is best to improve your Cardio routine. Rowing burns calories rapidly and contributes a lot in weight reduction. It also strengthens the legs and arm muscles and makes them well toned. That is why when it comes to weight loss people rely more on rowing exercise than any other machine. Do you know that you cannot get maximum benefits from rowing exercise unless you properly know how to use a rowing machine?

Things to Consider Before Using a Rowing Machine:

There are certain things that you should consider before starting rowing exercise. The first thing to consider is wearing fitted clothes for exercise so that no cloth fiber gets caught in the machine during workout. As beginners do not set high resistance as you will become easily fatigued. Start with low resistance and kept it within range of 2-3 level. Keep your strokes rate also less within the range of 12-15 strokes per minute.

How to Use a Rowing Machine?

Following is the step by step guide of how to use a rowing machine:

Getting Started

For starting a rowing exercise sit on the seat and place your feet on the foot pads. Now grip the handles and extends your arm in the direction of the flywheel. Keep your wrists straight and comfortably adjust on your seat. For maintaining proper body posture slightly lean your hips in forward direction.

Drive Phase:

When you are settled start rowing exercise by extending legs and push them against foot pads. Keep your arms and back firm and transfer

your energy to handles for moving rower. When your knees are straightened slightly bends your arms and lean your upper body back.

Finishing Phase

Lean back slightly at the hips and extend your legs. Bend the elbows and keep the handle at the abdomen. Now gradually extend your arms and return the handle to the flywheels. Move your upper body in forward direction and gradually bend knees to get into starting position.

Above mentioned steps briefly elaborates how to use a rowing machine. The most important thing is to maintain a proper body posture while doing exercise. For instance if you lean your body more in the forward direction than normal position it may lead to back pain. Similarly improper movement of arms for rowing can also produce unwanted strain in muscles. So, try to maintain proper body posture while

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doing the workout. At first it may seem difficult as your body has not build stamina to do exercise. But practicing it on a regular basis not only builds your stamina but also increase your muscle ability.

General Guidelines

In addition to knowing how to use a wrong machine, you must also know about the minimum time you must use this machine. The time varies from one person to the other depending on your age and fitness level. If you are older then it is not suggested doing a tough workout for longer time. In the same way, if you have a well maintained body with reasonable weight then working for half an hour is enough but if you are overweight then you must spend more time on this machine.

If you are using rowing machine for the first time then start with just 20 minutes of workout and slowly increase time every day. You must also keep an eye on the monitor in order to know the distance covered and number of calories burnt. Almost every good rowing machine has an electronic system that tells this detail.

Hope this article provides satisfying answer to people who want to know how to use a rowing machine?