Tips For Using the Rowing Machine
Get to Know the Rowing Machine
Lately I've been mixing up my cardio routine with the rowing machine, which has the advantage of often being open at the gym when the ellipticals and treadmills are taken. If you've never tried your hand at this old-school contraption, I highly recommend taking a seat and giving it a try.
A 130-pound woman can burn as many as 281 calories in 30 minutes on the rowing machine; calculate your own calorie burn here. For your workout, try this tip from Self: row at a rate of 35 strokes per minute for one minute, then 25 SPM for another minute, then 30 SPM for three minutes, and repeat. But first, you'll need to make sure you're rowing correctly. To see my tips, read more.
- For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
- Secure your feet on the pads and bend your knees so that your legs form an upward triangle, and slightly lean forward at the hips. Keep your back straight; don't hunch or arch.
- Grip the handle, keeping your elbows at your sides. Push back with your legs until they are almost but not completely extended, keeping your back straight. Meanwhile, let your arms straighten until they are almost but not completely extended.
- When the legs are extended (don't lock your knees!), pull your arms toward you so that the handle is about one inch from your stomach.
- When the legs are extended and the arms are pulled in, recline ever so slightly as you focus on pulling in your abs.
- Straighten your arms and follow the chain as you bend your knees and return to the starting position, leaning slightly forward at the hips.
- Always use both arms, and alternate between overhand and underhand grips to decrease arm fatigue.
Got any tips for the rowing machine? Share them below.
