Written By: Nirmalya Dutta | Updated : June 10, 2014 3:24 PM IST
These days the indoor rower or the rowing machine is present in almost every gym and it's a great machine for a complete body workout. This is because they need you to put equal effort from both your upper body and lower body which results in better cardiovascular health and fitness. US Olympic rowing coach Mike Teti told Men's Health, 'Rowing machines provide the best total-body workout of any cardio machine.'
How it works
The rowing machine simply simulates the act of rowing a boat with an oar and it manages to provide a complete body workout. Another great thing about this machine is that it's low-impact and is ideal for people who are obese or suffer from joint problems. Here's how you use a basic rowing machine:
Set the resistance of the rowing machine
The resistance of the rowing machine can usually be adjusted through a dial on the machine which will determine just how tough each row is, kind of like trying to row upstream. If this is your first time, keep a low resistance.
Position yourself
After you've set the resistance, sit on the seat, place your feet on the pads, secure the straps, and grasp the handle with your arms facing downwards. Make sure that your elbows are close to your body throughout the exercise.
Your rowing can be divided into two basic moves: The Catch and The Drive
The Catch
The first move in rowing, this is the position where your seat is forward, your arms are fully extended and your knees are bent. The purpose of this move is set you up for the next move which is called The Drive.
The Drive
A proper drive makes rowing an effective cardiovascular and strength training exercise. After the catch, keeping your arms extended push back on the pedal until your legs are fully extended and your seat can't slide back. When your reach this position, pull your arms towers your upper body. The drive's end position is when your legs are fully extended so that you can't slide back on the seat any more with the handle near your chest.
Return to Catch
After your drive, slowly return to the Catch by extending your arms back out, leaning forward and bending your legs to return to the starting position
Things to keep in mind
Make sure you row with a smooth and slow rhythm. There's no point in doing more strokes per minute if you're doing it wrong. Make sure you're not resting between strokes and not just using your arms. Also make sure that your upper body is never too forward while rowing nor too far back, which could lead to lower back injuries.
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